The National Strength and Conditioning Association (NSCA) is a professional organization that is dedicated to promoting and advancing the field of strength training and conditioning. The NSCA is widely recognized as its leading authority, and its guidelines and recommendations are used by fitness professionals and athletes around the world. In this article, we’ll be drawing on the NSCA’s expertise and research to provide you with the 10 essentials of strength training and conditioning. These essentials are based on scientific evidence and best practices in the field, and they are designed to help you get the most out of your workouts while minimizing your risk of injury.
- Needs analysis: A needs analysis is the first step in developing a strength and conditioning program. It involves an evaluation of the sport or activity, the athlete, and the position or role the athlete plays to determine the specific needs of the training program. This includes an assessment of the physical demands of the sport, the athlete’s strengths and weaknesses, and any injury history or other medical considerations.
- Exercise selection: Based on the needs analysis in step 1, exercises that are specific to the sport or activity, and that target the appropriate muscle groups and movement patterns, are selected. This includes exercises that develop strength, power, speed, agility, and endurance, as well as exercises that promote mobility, flexibility, and stability.
- Training frequency: The appropriate frequency of training sessions is determined based on the needs of the athlete and the demands of the sport or activity. This includes considerations such as the athlete’s training age, schedule, and recovery time, as well as the seasonality and intensity of the sport or activity.
- Exercise order: Next on our list of essentials of strength training and conditioning is the sequence in which exercises are performed within a training session. The sequence is determined based on the goals of the program and the needs of the athlete. This includes considerations such as the athlete’s energy systems, muscle groups, and movement patterns, as well as the goals of the specific training session.
- Training load and repetitions: The appropriate amount of weight and number of repetitions per set are selected based on the goals of the program and the needs of the athlete. This includes considerations such as the athlete’s strength, experience, and training goals, as well as the demands of the sport or activity.
- Volume: The total amount of work performed in a training session, week, or cycle within the parameters of the essentials of strength training and conditioning is determined based on the goals of the program and the needs of the athlete. This includes considerations such as the athlete’s training age, recovery time, and specific training goals, as well as the seasonality and intensity of the sport or activity.
- Rest periods: The appropriate rest periods between sets, exercises, and training sessions are determined based on the goals of the program and the needs of the athlete. This includes considerations such as the athlete’s energy systems, muscle groups, and training goals, as well as the demands of the sport or activity.
- Progression: As the athlete adapts to the training program within the essentials of strength training and conditioning parameters, the load, volume, and intensity of the exercises are gradually increased to promote continued adaptation. This includes considerations such as the athlete’s rate of adaptation, training goals, and injury history, as well as the demands of the sport or activity.
- Periodization: A periodized training program is developed to systematically vary the training variables over time to maximize performance and prevent overtraining. This includes considerations such as the athlete’s training age, recovery time, and specific training goals, as well as the seasonality and intensity of the sport or activity.
- Evaluation: The effectiveness of the essentials of strength training and conditioning program is assessed regularly using objective measures, such as strength tests and performance measures, to determine if the program is achieving its goals and if any adjustments are needed. This includes considerations such as the athlete’s progress, injury history, and feedback, as well as the demands of the sport or activity.
Strength training and conditioning are two critical components of any comprehensive fitness program. Whether you’re an athlete looking to improve your performance or a fitness enthusiast seeking to maintain your health, strength training and conditioning can help you achieve your goals. To ensure that you get the most out of your workouts and stay safe while doing so, it’s essential to understand the fundamentals of strength training and conditioning.
In this article, we explored the 10 essentials of strength training and conditioning, covering everything from proper form and technique to injury prevention and nutrition. Whether you’re a beginner or an experienced lifter, these essentials will serve as the foundation of your strength training and conditioning program, helping you reach your full potential and achieve your desired results. And to take your results even further, consider adding Whole Body Cryotherapy to your fitness routine.
References:
- Baechle, T. R., Earle, R. W., & National Strength & Conditioning Association (U.S.). (2008). Essentials of strength training and conditioning. Human Kinetics.
- Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of strength training and conditioning. Human Kinetics.
- Schoenfeld, B. J. (2016). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 30(7), 2323-2332.
- Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and science in sports and exercise, 36(4), 674-688.
- Clark, M. A., Lucett, S. C., & Sutton, B. G. (Eds.). (2014). NASM essentials of corrective exercise training. Lippincott Williams & Wilkins.