Principles of Strength & Conditioning

Progressive Overload Workouts should get harder and stress the body. How you ask????? increase the weight –Usually by 5 pounds increase the repetitions increase the number of sets

Specificity Select the correct exercise for the muscle group being targeted –Pectorals = Bench Press, fly –Legs = squats, lunges –Biceps= dumbbell curls –Triceps= cable pushdowns –Shoulders = lateral raises

FITT Principle Set of rules that must be adhered to in order to benefit from any form of fitness training program. FREQUENCY- HOW OFTEN ( recommend 4 to 6 times per weeks) INTENSITY – HOW HARD ( various levels for muscle confusion) TYPE – HOW AND WHAT ( various levels for muscle confusion) TIME – HOW LONG 40 to 60 minutes per day)

Rest & Recovery As a rule of thumb, the harder you train, the more recovery (rest). Do not plan to lift the same muscle group 2 days in a row

The Adaptation Principle When you stress the body with exercise, your body reacts with predictable changes. With a proper rest and diet, you become more fit. (stronger and faster)

Reversibility If you don't use it, you lose it. If you don't use it, you lose it. 10% of strength is lost 8 weeks after training stops 30-40% of muscular endurance is lost during the same time period.

Variability The best workout is only useful for a short period of time, because your body adapts. If you continue to challenge the body in the same way over time, the body's response will diminish. This is commonly referred to as a “plateau”

Overtraining Too much exercise and/or too little recovery (rest) Symptoms –Lack of energy –Mild soreness, general aches, and pains –Sudden drop in performance –Insomnia –Headaches –Increase in resting heart rate

Overtraining Symptoms, cont. –Decreased immunity (increased number of colds, and sore throats) –Decrease in training capacity / intensity –Moodiness and irritability –Depression –Loss of motivation for the sport –Decreased appetite –Injury