Hiring a strength training coach for sports and general physical preparedness is a great way to develop your overall conditioning.
Achieving a level of total body conditioning takes time and a well-planned strength and conditioning program. One that focuses on the development of strength, muscular endurance, cardiovascular fitness and flexibility. An experienced strength training coach can deliver the complete package and help you in reaching both physical and performance goals. For some it could becoming more durable, better endurance and a capable strength base to take the hits from an impact sport like AFL or rugby. Others would like to improve their long endurance and be able to ride or run for hours completing a marathon or a 4-hour ride.
Athletes and individuals should have plenty to keep them busy with their own sport’s specific skill work. An effective program is best served when complimenting the activity it’s trying to serve. Keeping it simple and practical. A strength program is catered based on the physical attribute’s an activity requires.
A classic strength training tool – Barbell
The barbell has for a long time been heralded as the one piece of equipment that over time successfully built many impressive power lifting, weightlifting and bodybuilding physiques. For a long time, this approach has been delivering results through various methods. An experienced strength coach will always benefit when using a barbell with any strength and conditioning program. It’s a classic piece of equipment still serving as the only way in getting the job done for committed individuals. The following sample exercises when incorporating them into a strength and conditioning program will add value to your overall development.
Military Press – Basically this is a standing overhead shoulder press performed with a barbell. A prime mover in getting those old-fashioned broad shoulders built. And a productive assistant exercise in both Weightlifting and Powerlifting. A must have exercise with any program building upper body strength and a durable set of delts. Performed with a stronger base using a bench or standing up challenging more stability.
Bent over rows – When you have been working out for a while and have developed great core stability and know how to fold the hips back, this exercise is one of the primary back builders. A favourite withing the bodybuilding crowd. Use this to build a thick and powerful back. This move hits the latissimus dorsi, rhomboids and rear deltoids. Having a strong back also helps with stability of the spine, keeps you upright and can even help with better breathing.
Lower body
Back Squat – Another exercise that is one of the core movements the body performs. On its own it’s a great leg builder that promotes a more upright posture and gives the core a decent workout as a durable stabiliser. The upper body with squats is required to hold the weight adding to the full body requirement. A fantastic option if you don’t want to back squat is the front squat or use of a safety bar for better shoulder support. Just squat.
A couple of conditioning exercises for variation
Barbell complex – I thought I might as well sneak in this particular approach to barbell work. It’s generally for a bit of mental conditioning and a sure-fire way in getting the heart rate up. Use a lighter than normal weight. It’s up to you how many repetitions you can handle. A great one to incorporate with a training buddy. You basically have to perform 3-5 reps and then straight away move onto the next movement. Give it a try and see how far you get. For example, 5 x bent rows. 5 x cleans 5 x front squats, 5 x military press – repeat. There are many versions to try.
Push Press – Closely related to the shoulder press and jerk, you perform these standing up. From a shoulder press start position, squat back a little, then push up to an overhead press position. Lower and repeat again, compared to the jerk it’s easy to learn. It’s an excellent exercise that helps you lift heavier weights above the head. It requires you to use you bottom half in generating the power from the ground up. An important skill to utilise for many sports. High volumes ensure the heart rate stays elevated for hours post workout.
Condition with kettlebell ballistics. A handy tool for a strength training coach
My favourite tool in generating volume work capacity is the humble kettlebell. A workman like approach that only the bells can bring to the table when used properly can deliver some great results. It compliments most sporting movements well as a conditioning tool. Take the highly rated RKC snatch test for example. It requires an individual male to perform 100 x 24kg snatches within a set 5-minute timeframe. Another is to use the complex drills. When performed with a kettlebell seem to have a natural flow. Take for example a set of double swings, double cleans, double press or try the double cleans followed by double Squats for reps. A versatile tool when programmed properly delivers dynamic results.
For a simpler effective conditioning drill, there is no need to take it further than the kettlebell swing. It activates the posterior chain and high volumes with the right bell develops excellent conditioning. It aids in grip strength and a hard set will teach you mental conditioning. The carry over effect of the swing improves your running. Some athletes will benefit as it shares many similarities with running mechanics.
Some additional elements for a full strength and fitness program
Strength in running
The simplicity of running to overall physical and mental benefits it brings needs to be appreciated. For a conditioning program it’s an effective cardiovascular workout that you can’t do without. As they say athletes run, pure and simple. For general fitness benefits you can use the treadmill or go for a walk, however the reality is if you are serious about your conditioning you have to run. For athletes the running component is what complements their natural ability in their sport. A strength training coach should understand the benefits that running bring to the athlete.
Mobility
An important component neglected by many. If you are not able to get into position with no weight there is no point in putting you under loading and “working it out later” the Strength coach or trainer should address any lack of mobility on areas such as ankle, hips, knee, thoracic region, wrists mobility and work on improving range or positioning. The push, pull, squat, hinge, lunge, brace and locomotion (running or cycling) movement should all be smooth. No point in incurring an injury that will prevent you from your training.
The last piece of the puzzle for most program is to dial in the Nutrition
When it comes to nutrition you have to juggle the food intake that will allow you to fuel you work-out and get in the adequate quality of nutrients for recovery. In addition, you have to ensure of the incoming calories for health and wellbeing. For a performance athlete you need the extra calories for a proper recovery phase and ensure that your essential Vitamin’s (B’s) are adequate. Your nutrition in recovery is important.
Weight loss nutrition is different to performance, so be ready to eat more. Enjoy the quality carbs. Simply eating up as you see fit without a plan could potentially cause a weight increase which is detrimental to bodyweight sports. A sound nutritional approach will go a long way in performance and keep you in good spirits. Eating low quality food will have the opposite effects.
