120916 Conditioning principles and suggestions
Each session length should vary between forty five and sixty minutes. Try to keep them below 60 minutes.
Begin each session with a DYNAMIC warm up, not a static stretch.
Perform technique and/or skill exercises or work first.
Pay strict attention to your form. Once the form begins to degrade move onto the next selection of exercises. Continuing with bad form simply teaches your body to lift incorrectly with the poor technique that is brought on by fatigue.
Strength selections are next-major muscles of the body-neck, arms, chest, shoulders, upper back, lower back, abdominal’s, quads, hamstrings, calves.
Full range of motion must be performed in all the angles and speeds that are possible. Concentric, eccentric and isometric. Avoid the ‘slow moves’. Keep the bar speed fast. Very few sports require a slow move.
Sets and repetitions will vary every single time. The repetitions will change the most between the two, from a low of two reps for six to nine sets up to eight reps for four to five sets.
If you are keeping weight gain down then work in the higher intensity load sets for fewer repetitions (85%-95% 1 RM for two to three reps with long rest periods of two to three and even five minutes).
Work on the energy systems that are most used in the sport by manipulating the work to rest ratios for each exercise session-this can be used as a session intensifier when combined with the previous section.
End each session with static stretches or PNF stretches. This helps cool the muscles, ligaments and tendons and may decrease the soreness after effects of exercise.
Give priority consideration to good nutrition and rest after the exercise period has been completed. It during the rest that muscle growth occurs.
Other things to consider
The greater increases in strength will bring about larger increases in strength endurance.
A strength endurance athlete can easily over-train using high repetition weight training. This may result in an increased risk for injury and a notable decrease in performance.
Exercise session sequence
Dynamic warm up
Strength-structural exercises first
Static or PNF stretches (ONLY with trusted partners and after a lesson in how to do these)
A basic program for a strength endurance athlete: Notice the sequence and the low repetitions of the exercises.
Power cleans to develop speed of movement- 3-4×2-3
Back squats- 6×2-5
Dead lift- 6×2-5
Military press- 4×6-8
Pull downs or chin ups- 3-4×5-10
Bench press- 4×2-5
Leg curls or stiff legged dead lifts (twenty degree flex in the knees to prevent hyper extending the knees) or good mornings- 5×8
Bar bell rowing- 4-5×5-8