1. UWP Strength and Conditioning
By: Brian Polubinski, Austin Neis, Bryan Whitehead, and Taylor Lorbiecki

2. Why Take a Strength & Conditioning Class?
Injury Prevention- Help with body wear & tear
Improved Performance- Be able to perform at a highly competitive level
Faster & Stronger- Have the upper edge
Improve speed & agility
Confidence- Have the mind-set that you can do anything
Improve Self-esteem

3. Health Benefits Improve muscle strength & tone Control your weight
Boost your stamina
Pain Management
Improved mobility & balance
Manage chronic conditions
Sharpen your focus
Increase bone density

4. Emotional Health Benefits
Reduce Stress
Feel better about yourself (self-confidence)
Prevent cognitive decline
Alleviate anxiety
Increase relaxation
Boost Brainpower
Lifts depression

5. Basic Primary Training Principles
Program –overall fitness program is composed of various exercise
Weight – different weights or other types of resistance
Exercise – a particular movement, is designed to strengthen a particular muscle or group of muscles
Repetitions or ‘reps’ – refer to the number of times you continuously repeat each exercise in a set
Set –group of repetitions performed without resting,
Rest –Rest periods vary depending on the intensity of exercise being undertaken
Variety – switching around your workout routine
Progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition.
Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for at up to 48 hours before working the same muscle group again.

6. The FITT Principle of Training
Frequency- How often you exercise
Intensity- How hard you work during exercise
Time- How long you exercise
Type- What Kind of exercise
-You will learn how to create your own exercise program.

7. Sport Training Principles
Individuality- based on genetic ability, predominance of muscle fiber types, other factors in your life
Specificity- relevant & appropriate to the sport the individual is training in order to produce a training effect.
Overload- to improve, athletes must continually work harder as they their bodies adjust to workouts
Adaptation- body 'programs' muscles to remember particular activities, movements or skills. By repeating that skill, body adapts to stress & skill becomes easier
Progression- optimal level of overload that should be achieved, and an optimal time frame for this overload to occur
Reversibility- dictates that athletes lose the beneficial effects of training when they stop working out.

8. Training Progression

9. Areas of focus Heart Rate Blood Pressure Body Composition
Anaerobic Capacity
Aerobic Capacity
Muscular Strength
Muscular Endurance
Muscular Power
Speed & Agility
Flexibility
Balance & Stability

10. Pre-Test Post-test Heart Rate Monitors
Blood Pressure cuff & stethoscope
Skinfold Calipers
2 Rep Max on Bench, Squat, and Olympic lifts
40 yard dash
Pro Agility Test
Sit and Reach
300 yard shuttle
Vertical Jump
12 minute run

11. Goal Setting Will vary between students
Should base goals off of pretest
Realistic

12. Physical Participation in Methods of S&C
The physical participation by the students is going to be broken down into four different aspects of strength & conditioning:
Strength Training
Speed & Agility
Plyometric Training
Aerobic Exercise Training

13. Strength Training
Students will learn and perform the seven steps of resistance training:
Needs and Analysis
Exercise Selection
Training Frequency
Exercise order
Training Load & Repetitions
Volume
Rest Periods

14. Plyometric Training
Students will learn & perform the five aspects of plyometric training:
Plyometric Mechanics and Physiology
Plyometric Program Design
Age Considerations
Safety Considerations
Plyometric Drills

15. Speed & Agility Development
Students will learn and perform the five aspects of speed and agility development
Movement Mechanics
Running Speed
Agility
Methods of Developing Speed and Agility
Program Design

16. Aerobic Endurance Exercise Training
Students will learn and perform the five aspects of Aerobic Endurance Exercise Training:
Factors Related to Aerobic endurance Performance
Designing an Aerobic Endurance program
Application of program Design to Training Session
Types of Aerobic Endurance Training Programs
Issues Related to Aerobic endurance Training

17. Lifelong Fitness and Health
Knowledge-
Basics of exercise science
Primary training principles in creating a workout
Physical, mental, and emotional benefits of strength and conditioning

18. Lifelong Fitness and Health
Experience-
Identify areas of focus
Evaluation
Goal setting
Participation
Re-evaluation

19. Lifelong Fitness and Health
Application-
Create an individualized workout program to be used after conclusion of the class
Recognize the many benefits obtained through strength and conditioning and be able to relate them to real life
Understand the complexity of strength and conditioning and be able to apply varying aspects to real life situations

20. Lifelong Fitness and Health
Application-
Be able to effectively transfer all of this information to other teammates, friends, family, and members of the community
Promote strength and conditioning as an effective way to achieve lifelong fitness and health

21. Budget

22. Scheduling Class Offering- Health and Human Performance
4 days a week [Mon. Tues. Thurs. Fri]
Monday and Thursday in the classroom
Tuesday and Friday are labs
2 sections, one in the morning, one in the afternoon
Accepting 30 students per section

23. Requirements Pre Participation- Waiver
Course fees automatically withdrawn from tuition
Class requirements-
Students must record five hours of individual training per week in addition to the two hours of lab time each week

24. Facilities Weight room Studios Indoor track Outdoor track Classroom
Fit lab
Computer lab

25. Staffing Program coordinator Strength and conditioning coach
Exercise science specialist
UWP Student Interns

26. Organizational Chart Strength and Conditioning Coach Exercise Science
Chancellor Director of athletics Program Coordinator
Strength and Conditioning Coach
Exercise Science
Specialist
Student Interns

27. Marketing Published in the university course offerings
Marketed to all incoming freshmen through the Pioneer Involvement Center
Campus wide poster campaign through the university office of publications
Advertise on video boards in the weight room and PAC area
Facebook page
Special event flyers

28. Fundraisers UWP Power lifting tournament UWP Skills combine
UWP strength and conditioning apparel

29. UWP power Lifting Tournament
Tournament ladder style lifting event organized by gender and weight class
25 dollars for all 4 events
Bench
Squat
Clean
Deadlift
Example-

30. UWP Skills Combine Speed and Agility Combine Event-
6 event competition
20 yard dash
40 yard dash
Vertical jump
Long jump
Shuttle Run
Power ball toss

31. Skills Combine
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32. Skills Combine
Organized into competition groups by age, athletic status, and gender
General college population
College athletes
High school athletes
Middle school athletes
Community groups
Middle school level
High school level
Adult

33. Skills Combine Registration fees- 25 dollars for all 6 events Winners-
Single event winners within each group
Total event winners within each group
Prizes-
Each winner will receive a Dri-fit T
Event Extras-
Food vendors
Radio station coverage

34. Apparel Order Form Nike Legacy Swoosh Ball Cap- 20 dollars
Nike Women’s Shorts- 30 dollars
Nike Sweatpants- 40 dollars
Nike Men’s Shorts- 30 dollars
Nike Polo Shirt- 45 dollars
Nike Dri-fit T- 20 dollars
Nike Backpack- 40 dollars
Nike Dri-fit Long Sleeve- 25 dollars

35. Program Evaluation Student course evaluations
Pre-test Post-test statistics
Class enrollment
Fundraisers