A structured strength and conditioning program will prepare you for the rigours of sport and can take you lifting up a notch.
When people are looking taking up a workout program, they want to get lean, become fitter and put on some muscle. For others their requirements are different. They are not after a general program but need specific attention to their current strength training routine. These individuals are now seriously looking at stepping it up and perform. Whether it’s to become more resilient to take the knocks. Increase their aerobic capacity or increased work output. A properly planned strength and conditioning program is now a must.
For current fitness, strength and sports enthusiast, it’s got to the stage where they are needing more specific strength variables. Individuals now require a program adding value to their sport and don’t have the skill set to properly plan it out. They seek to develop physically in breaching the gap from where they are now, to where they need to be. Specific S&C variables for their sport is now a priority. Being strong is not enough. Balancing out their cardio, skill work and strength to higher levels is now the next step.
A classic method is the use of a barbell
Let’s cover a few of the pathways available to becoming more conditioned. It depends on what type you need. For example, the requirements for a cyclist will be different to a rugby player. However, both are looking at improving their overall strength for optimal performance. Similar to AFL players who need to be explosive, have a capable endurance base and be durable. Compared this to soccer players who have similar needs except for impact durability due to the lack of heavier direct body to body tackles. Therefore, I will explain the benefits of using a barbell as a start.
For now, there is no need to add the extended variety of tools. I’ll start with the basic barbell and explain the use of both the power lifting and weightlifting method in building a solid base. Best to keep it simple. The barbell is well regarded as the king of free weights, so given this knowledge it’s a great place to start designing an effective strength and conditioning program. One you can easily modify and build on as you progress.
Strength and conditioning using the powerlifting approach for raw strength
When your sport requires you to become strong first, the powerlifting 3 are the most superior in getting the job done. The attribute of strength is what everything is built on. This is the foundation that all other element of your sport is supported by. The simplicity of the big 3 in combination cannot be beat. These are the fundamentals of strength lifts that have been proven to be effective and can be adapted to most S&C programs.
Bench press
The powerful bench press and its many variations is favourite by most due to its ease of learning and obvious quick results. This lift for many years is the go-to exercise for first body part to work on during the week. Gyms are full of individuals who bench press first with any program. For young men its generally the first one they gravitate towards. “How much can you press” is usually the first question you get asked when people learn you go to gym.
For sports application the ability to fend off opponents or generate the strength to push away is an essential component in keeping the opponent off you or simply holding your ground. The benefits from bench pressing are an increase in upper body push strength, Excellent anterior shoulders and triceps activation in supporting lift. All while the anterior serratus gets stronger and when shown are a visual way of showing leanness. Start with the flat press then alternate with the incline and decline version. Once you learn the proper techniques, move onto other pressing exercises and build up your skill and knowledge.
Squats
Barbell squats are hailed as the most dynamic movement the body performs. It works not the lower half of the body while engaging the core in supporting the upper body. The core needs to be strong enough to maintain the barbell in start position and cope with the workload placed on it. All up, it’s an extremely effective exercise in delivering true results when training overall leg strength. The major areas worked are the quadriceps located in front of the thigh, hamstrings at the back, calves and the gluteus.
Just as important for athletic improvement the power areas of the hip flexors (part of the posterior chain) and adductor muscles get the necessary attention when squatting. The squat should be a mainstay for any strength and conditioning program as it has an excellent carryover to both sport and general conditioning. Once the lower body is strong enough you can transition to more specific exercises related to your sport. Get your squat on for best results.
Deadlift
An equally dynamic exercise is the hip dominant pulling strength developed from Deadlifting. The movement requires you to pull a weight up from the floor. A challenging full body exercise with heavier loads. The main muscles worked are the spinal erectors, hamstrings, glutes and lower back. Referred to as posterior chain. When it comes to athletic performance this area becomes the engine room for running, cycling, and initiating take-off.
A must for any S&C plan. Other worthy of mention are the quads, traps, abdominals and latissimus muscles. Once you have an understanding the basics and have the flexibility to get into place. The hip power you generate in strength and durability is second to none. When performed correctly with proper mechanics it’s a safe and fun exercise that delivers all over body strength.
Explosive strength and conditioning using Olympic weightlifting.
If your sport is requiring the type of conditioning that will deliver explosive power, then look no further than the classic sport of Olympic Weightlifting. Many of us have become familiar with these two competitive lifts by watching the Olympic Games on the television. The clean and jerk along with the snatch are what most of us enjoy viewing on the telly. The amount of weight these athletes move is impressive. The sport is much more than that. Given the nature of Olympic lifting it’s important to keep it simple and safe.
These lifts are quite technical and take time to learn, however are within the reach of most when learned in the proper environment. When it comes to explosive strength the assisting lifts and semi competition lifts within your program allow you to fully appreciate this power building sport. The assistant exercises like the power versions of the clean, jerk and snatch are usually enough for athletes to develop the explosiveness for your sport. They are easier to learn and have an excellent carryover. The classic lifts are better suited for those who wish to pursue this as their chosen sport.
The power variations for efficiency in delivering strength and conditioning results
Power Clean
The power clean variation is started from the floor and received on the shoulders in a partial squat above parallel instead of a full squat. Primary benefits of the power clean are improved sports performance, an increase in power and explosiveness, posterior chain muscle development, absorbing impact and naturally becoming stronger. A great lift to learn on its own or as part of an overall program. The Power clean version is popular with sprinting and impact sports athletes. Muscles activated are Hamstrings, quads, back, calves, shoulders, abs and biceps.
Other notable variations of the clean for general strength to better conditioning are the hang clean, clean and press and the clean and jerk. Not as technical as the competitive lifts. However quite effective when used properly in any S&C plan.
Power Snatch
Powers snatches start from the floor. They are received overhead in a partial squat. This exercise is one of the best ways to build power. It improves an athlete’s performance in running, jumping, kicking, impact, or changing direction. It strengthens the shoulders and conditions the core to be durable. A full body exercise used for its ease in teaching and its great return of full body power. Key muscles worked are quads, back, hammiest, back, traps and shoulders. It’s more of a power exercise instead of a bodybuilding one.
Some of the other versions to research are hang power snatch and muscle snatch versions.
Power Jerk
Power jerks are the last. When combined offer dynamic benefits to any strength and conditioning program. Place these in depending on the needs of the athlete. These are best when you are working off jerk blocks or from support arms of a power rack. The catch is from a partial squat position. In this version the feet move during the execution. Doing power jerks increases your explosive power and total body strength. Other benefits are the flexibility and coordination gained. For some this lift helps out in improving muscular imbalances they have.
Key muscles used are quads. Other targeted muscles are shoulders, Hammies, calves lower back and glutes to name a few.
Other complementary exercises as part of a complete strength and conditioning program
When it comes to additional lift in both these strength sports there is an overwhelming number of resources available. I’ll mention a few of the compound exercises that equally benefit your overall strength programming. Firstly, incorporate the barbel bent over row as a classic back developer. Secondly the seated or standing barbell press for serious shoulder development. Next are lunges and core bracing. these additional exercises promote an all-over approach to programming. Lastly, we need to include locomotion (running, cycling, jumping, skipping and swimming). The inclusion of these exercises ensures the body works all the fundamental movements. Strength and conditioning program should all the fundamental movements.
It’s pretty clear that by incorporating either the powerlifting or weightlifting methods and their variants will go a long way on improving your overall conditioning. It’s just a matter of having the right mix depending on your particular needs. The common factor here is clearly the use of the dominant Barbell.
Time to build your own S&C plan.
