!

"#$%& (%)*

SLrengLh and CondlLlonlng

SLrengLh and condlLlonlng has come a long ways from when our parenLs, and
grandparenLs dld Lhem. 1he Lechnlque has change and wlll conLlnue changlng forever.
Changlng sLrengLh and condlLlonlng forms ls a huge parL of an aLhleLe's success. AnoLher
parL of an aLhleLe's success ls Lhe aLhleLe's dleL and calorle lnLake. Coaches are
consLanLly Lrylng new ways of llfLlng, condlLlonlng, and dleLlng Lo Lry and beLLer Lhelr
aLhleLes, buL do some ways ln facL hurL your players?
8lgger lasLer SLronger ls a workouL rouLlne LhaL was released ln 1976 Lo aLhleLes
everywhere. 1hls rouLlne was a 3 Llmes a week for 4 weeks and was Lold Lo be very
successful for an aLhleLe's success. uurlng Lhls workouL your Mondays would conslsL of
llaL 8ench ress/SquaL, 1uesday belng ueadllfL/ower Clean, and Wednesday belng
squaL/ bench varlaLlon. 1he reps and Lhe seLs would vary from week Lo week ln Lhls
order, Week 1: 3x3, Week 2: 3x3, Week 3: 3-3-1, Week 4: 10-8-6/4-4-2. lor example,
week one Lells you Lo do 3x3, 1hls means you do Lhree seLs of Lhree reps. Week Lwo ls
Lhe same concepL however, Lhls week you do 3x3. Week Lhree ls where Lhe llfLlng
concepLs changes. lnsLead of dolng Lhe same amounL of each seL you do Lhree dlfferenL
amounLs. So on week Lhree Lhe flrsL seL you wlll do flve reps, Lhen Lhree reps, Lhen one
rep. LasLly, ls week four Lhls ls Lhe same as week Lhree [usL dlfferenL amounLs of reps,
buL sLlll Lhree seLs. AnoLher Lhlng Lo remember ls Lhe hlgher Lhe reps Lhe less Lhe
welghL. 1hls workouL does ln facL puL muscle on you buL you pay a prlce for dolng lL. 1he
form LhaL your suppose Lo use when squaLLlng based upon Lhe offlclal 8lS webslLe says
!"#$%& (%)*

LhaL Lhe SquaLLer musL have feeL shoulder wldLh aparL and Loes polnLed sLralghL ahead.
1hls form sounds llke lL would be a good Lhlng because mosL aLhleLes play Lhelr game ln
Lhls sLance.
1he reason Lhe 8lS program ls noL successful ls because of ln[urles. 1hls workouL
program has been argued by many and sald Lo be very successful and also sald Lo be
very unhelpful. 1ralners say Lhls ls a successful workouL because lL shows qulck resulLs.
Powever, Lhls workouL has been sald by many Lo cause problems ln Lhe knees. 1he maln
problem ln Lhe knees was known Lo be paLellar LendlnlLls (also known as !umpers knee).
1he form 8lgger lasLer SLronger Lells you Lo use ls, feeL shoulder wldLh aparL and Loes
polnLed sLralghL ahead. 1hls problem occurred because squaLLlng wlLh Lhls form ls noL a
naLural moLlon for your [olnLs. So oLhers and l have found ouL LhaL you can sLop Lhls
paln from changlng up your form when squaLLlng. ?our form should be feeL wlder Lhan
shoulder wldLh and Loes polnLlng aL 43-degree angles ouLwards. 1hls causes a more
naLural bendlng moLlon and allows Lhe paLellar Lendon Lo move more freely. 1hls also
works more muscle groups raLher Lhan Lhe way 8lS ls promoLlng lL. AnoLher Lhlng LhaL
8lS does ls promoLe uslng a sLralghL bar Lo do your dead llfLs as well as some oLher
prlmary llfLs. ?ou can cuL down on knee ln[urles lf you swlLch Lo a hex bar when
deadllfLlng because Lhls also creaLes a more naLural moLlon on your [olnLs. 8oLaLlng bars
can also prevenL ln[urles ln elbows and cuL back on surgerles such as Lommy [ohn
surgery" whlch repalrs Lhe uCL ln Lhe mld elbow. 1hese roLaLlng bars Lake sLress off of
Lhls llgamenL and dlsLrlbuLe Lhe welghL on varlous oLher muscles ln your arms. 1hls can
save you your career, money, and Llme. !lm uurnlng Lold me Lhe proper ways Lo do each
!"#$%& (%)*

llfL LhaL l sLaLed above. 1here ls noL a formal name for Lhe workouL rouLe we do here aL
CharloLLe, buL we do use Lhe proper Lechnlques and Lhey are enforced very heavlly.
Cff-season workouL programs Lend Lo be more sLrenuous and harder Lhan any ln
season workouL you wlll do. 1he off-season ls when you wanL Lo galn muscle and puL
more welghL on Lhe bar and become beLLer on Lechnlque. 1he reason for off-season
workouL belng harder ls because your noL havlng any compeLlLlon and you wanL Lo be
faLlgued by Lhe end of Lhe week. 8uL some workouL programs wlll have you dolng Lhe
same workouL year round. 1hls ls wrong because your ln season should be much less
dlfflculL Lhan your off season. ln season workouLs are meanL only Lo malnLaln your
sLrengLh LhaL your puL on durlng Lhe off season raLher Lhan Lrylng Lo puL on muscle
whlle your ln compeLlLlon. 8lS has no ln-season or off-season. lL slmply ls a four-week
program LhaL repeaLs lLself. Where as Lhe llfLlng programs we do here a CharloLLe ls
dlfferenL season Lo season.
CondlLlonlng ls a huge parL of an aLhleLe's success also. eople may Lhlnk LhaL
belng ln good condlLlon ls how far you can run or how long you can do a cerLaln acLlvlLy.
8uL ln reallLy Lhls ls compleLe wrong, condlLlon ls a Lerm LhaL ls used Lo classlfy how
good you're are ln dolng your cerLaln sporL. A cross counLry runner doesn'L need Lo be
able Lo run nlneLy feeL llke a baseball player and a fooLball player doesn'L need Lo be
able Lo sprlnL one-hundred meLers wlLhouL belng faLlgued. 1hls ls why condlLlon ls so
compllcaLed when aLhleLes LhaL [usL wanL Lo look rlpped" because Lhey may [usL burn
away Lhelr faL buL noL be able Lo compeLe aL Lhere besL level. 1hls plays a huge role
!"#$%& (%)*

durlng compeLlLlon and also can show whlch Leam or lndlvldual has Lhe besL program
for excellng Lhelr aLhleLes.
AglllLles are a form of condlLlonlng. AglllLy ls also a huge parL for an aLhleLe's
success ln your conLacL sporLs. AglllLy ls usually measured by cuLLlng back a forLh
beLween llnes or cones or runnlng shuLLles. ShuLLles are usually a dlsLance beLween flfLy
Lo Lhree hundred yards and your run a cerLaln dlsLance and back unLll you have reached
your overall lengLh. AcceleraLlon can be helpful Lo sklll players ln aLhleLlcs. ?ou can
lmprove your acceleraLlon by sLance Lo Lake off drllls.
uleLlng ls anoLher huge parL of an aLhleLe's success. Many people would Lhlnk for
someone Lo be a good aLhleLe Lo sLay away from faLLy carbs, and eaL more healLhy foods
such as frulL, vegeLables and non faLLy meaLs, buL ln reallLy you wanL Lo load up on Lhese
so called faLLy carbs" because when exerclslng you burn Lhese flrsL. lorLy Lo flfLy
percenL of your energy ln early sLages of exerclslng comes from carbohydraLes. 1he
reason Lhese are so good for you before exerclse ls LhaL lL Lakes less energy Lo break
Lhem down and Lurn Lhem lnLo energy. CarbohydraLes yleld more energy per unlL of
oxygen consumed Lhan faLs. 8ecause oxygen ofLen ls Lhe llmlLlng facLor ln long
duraLlon evenLs, lL ls beneflclal for Lhe aLhleLe Lo use Lhe energy source requlrlng Lhe
leasL amounL of oxygen per kllocalorle produced. As work lnLenslLy lncreases,
carbohydraLe uLlllzaLlon lncreases." !. Anderson, L. ?oung and S. rlor
1

1hese carbohydraLes come from your breads, pasLas, poLaLoes and oLher graln producLs.
?ou can geL slmple carbs from frulL buL Lhey usually are noL packed ln wlLh Lhem llke
Lhese oLher foods. uurlng your dlgesLlon you body Lransforms carbohydraLes lnLo
!"#$%& (%)*

glucose and sLores lL ln your muscles as a chemlcal called glycogen. And durlng exerclse
Lhe glycogen ls converLed back lnLo glucose and used as energy.
l belleve Lhls lnformaLlon and suggesLlons Lo aLhleLes can be very helpful ln Lhelr
success Lo becomlng beLLer. lf you change your meLhods and Lry new Lhlngs resulLs
could be beLLer. 1ry Lo sLay away from uslng blg companles programs because Lhey
usually [usL care abouL selllng Lhelr brand and noL whaL Lhe goal should be, creaLlng
beLLer aLhleLes. l hope l help people ouL by leLLlng Lhem know whaL rlsk Lhey have when
dolng squaLs, deadllfL, or cleans Lhe wrong ways. 1hese llfLs can make you, or break you.























!"#$%& (%)*


+,-*. /01%$
Anderson, J., L. Young, and S. Prior. "Nutrition for an Athlete." ext.colostate.edu.
Colorado State Unversity Extension, 10 Dec 2013. Web. 27 Oct 2013.
<http://www.ext.colostate.edu/pubs/foodnut/09362.html>.
Andrews, James R. et al. "Ulnar Collateral Ligament Reconstruction With Gracilis
Tendon In Athletes With Intraligamentous Bony Excision: Technique And
Results." American Journal Of Sports Medicine 40.7 (2012): 1578-
1582. SPORTDiscus with Full Text. Web. 26 Feb. 2013
Cluett, Johnathan. "Patellar Tendonitis Tendon Damage Often Called 'Jumper's Knee'."
orthopedics.about.com. About.com, 11 Aug 2012. Web. October, 27, 2013.

Durning, Jim. Personal Interview. 02 Sep 2013.

.

Smith, Donnie. Personal Interview. 02 Sep 2013.

Treutlen, Tom. "The BFS Program." elitefitness.com. George Spellwin Elite Fitness, 17
Dec 2003. Web. October, 27, 2013. <http://www.elitefitness.com/forum/weight-
training-weight-lifting/bfs-program-287915.html>.