Basics

of Strength and Condi2oning

boydepley.com

Basics of Strength and Condi2oning

S T E P:

Measure initial performance levels

Create a baseline of data in case of injury
Learn strengths and weaknesses
To show improvement
To measure the effectiveness of the program
Motivation !!!

Basics of Strength and Condi2oning

Tests must be
Test procedures must

Testing must be done in the same order with

the same equipment and on the same surface
.

Basics of Strength and Condi2oning

Basics of Strength and Condi2oning

Regression Analysis
Beta Weight

VJ
AG
10

.331
.189
.047

T Test

4.388
2.236
.370

Basics of Strength and Condi2oning

40 Yard Dash done in the off-season

Three Tests .9656 Positive Correlation to
Four Tests to Identify Talent

Basics of Strength and Condi2oning

Name:

Personal Information

Semester:

Print Test Data

Collection Cards
from NSCA
Template
Located at nsca.com in
the strength
coaching section
under Testing and
Evaluation

Height:

Weight:

Age:

Date:

Test

Performance Tests
Percentile
Score
Rank

Goal

Vertical
Jump
Pro-Agility
Run
10 or 40
Yard Dash

Average Percentile
Rank
Comments
What I am going to do to reach my goals!

Basics of Strength and Condi2oning

1.
2.
3.
4.

Test height & weight

Warm-up in small groups
Move from test station to test station
Coach records the Test Score on the Data Collection Card

Basics of Strength and Condi2oning

S T E P:

Determine strengths and weaknesses for an

Determine improvement of the
period to test period and from year to year.

from test

Evaluate the effectiveness of the strength and conditioning

Basics of Strength and Condi2oning

Men 16 y Performance Score & Percentile Rank
Percentile
Rank

Vertical
Jump

Pro-Agility
Run

10-Yard
Dash

40-Yard
Dash

inches

seconds

seconds

seconds

Personal Information

Name:
Semester:

90

30.75 <

4.25 >

1.67 >

4.75 >

80

29.25 - 30.5

4.38 - 4.26

1.72 - 1.68

4.84 - 4.76

70

27.5 - 29

4.53 - 4.39

1.78 - 1.73

4.95 - 4.85

60

25.5 - 27.25

4.70 - 4.54

1.86 - 1.79

5.08 - 4.96

50

23.25 - 25.25

4.89 - 4.71

1.95 - 1.87

5.23 - 5.09

40

21.25 - 23

5.06 - 4.90

2.03 - 1.96

5.36 - 5.24

30

19.5 - 21

5.21 - 5.07

2.09 - 2.04

5.47 - 5.37

20

18 - 19.25

5.34 - 5.22

2.14 - 2.10

5.56 - 5.48

10

< 17.75

> 5.35

> 2.15

> 5.57

Height:
Age:

Weight:

16

Test
Vertical
Jump
Pro-Agility
Run
10 or 40
Yard Dash

Date:

Performance Tests
Percentile
Score
Rank

27.25
4.98
1.92

69
45
55

Average Percentile
Rank

56

Goal

Comments
What I am going to do to reach my goals!

Percen/le Rank based on informa/on from Homan, Epley and Arthur test data

Name
Semester
Date
Weight

Performance
Evaluation
Basics of S16trength
and Condi2oning
Age
Height

Vertical
Jump

Profile

Pro-Agility
Run

10-Yard Dash
(or 40-Yard Dash)

Average Percentile
Rank

90
80
70
60
50
40
30
20
10

27.25
4.98

Attendance
# of Days
Present

# of Days
Total

# of Days
Missed

1.92

56

Coaches Comments
% of Days
Present

Pre-Test

Basics of Strength and Condi2oning

S T E P:

Improve
time they test.

each

Improve
every test period.

Basics of Strength and Condi2oning

Men 16 y Performance Score & Percentile Rank

Percentile
Rank

90

Vertical
Jump

Pro-Agility
Run

10-Yard
Dash

40-Yard
Dash

inches

seconds

seconds

seconds

30.75 <

4.25 >

1.67 >

4.75 >

Personal Information

Name:
Semester:
Height:

80

29.25 - 30.5

4.38 - 4.26

1.72 - 1.68

4.84 - 4.76

70

27.5 - 29

4.53 - 4.39

1.78 - 1.73

4.95 - 4.85

Age:

Weight:

16

Test

Date:

Performance Tests
Percentile
Score
Rank

5.36 - 5.24

Vertical
Jump
Pro-Agility
Run
10 or 40
Yard Dash

27.25
4.98
1.92

69
45
55

2.09 - 2.04

5.47 - 5.37

Average Percentile
Rank

56

5.34 - 5.22

2.14 - 2.10

5.56 - 5.48

> 5.35

> 2.15

> 5.57

60

25.5 - 27.25

4.70 - 4.54

1.86 - 1.79

5.08 - 4.96

50

23.25 - 25.25

4.89 - 4.71

1.95 - 1.87

5.23 - 5.09

40

21.25 - 23

5.06 - 4.90

2.03 - 1.96

30

19.5 - 21

5.21 - 5.07

20

18 - 19.25

10

< 17.75

Goal

29
4.70
1.82

Comments
What I am going to do to reach my goals!

Name
Semester
Date
Weight

Performance
Evaluation
Basics of S16trength
and Condi2oning
Age
Height

Vertical
Jump

90
80
70
60
50
40
30
20
10

Profile

Pro-Agility
Run

29
4.70

27.25

4.98

Attendance
# of Days
Present

# of Days
Total

# of Days
Missed

10-Yard Dash
(or 40-Yard Dash)

Average Percentile
Rank

1.82
1.92

Goals

56

Coaches Comments
% of Days
Present

Pre-Test

Name
Semester
Date
Weight

Performance
Evaluation
Basics of S16trength
and Condi2oning
Age
Height

Profile

Vertical
Jump

90
80
70
60
50
40
30
20
10

29

Pro-Agility
Run

Post-Test

4.70 4.74 1.82

1.92
4.98

27.25

46

# of Days
Total

48

Average Percentile
Rank

29.5

Attendance
# of Days
Present

10-Yard Dash
(or 40-Yard Dash)

71

1.79
56

Coaches Comments

# of Days
Missed

% of Days
Present

96

Goals
Pre-Test

Basics of Strength and Condi2oning

S T E P:

Improve
Increase
Increase
Train in the
during the season
the chance for

Basics of Strength and Condi2oning

The more force athletes can apply

against the ground, the faster they
will run and the more effective
they will be.

Basics of Strength and Condi2oning

Sport skills require multiple joint

actions timed in the proper
neuromuscular recruitment patterns.

Basics of Strength and Condi2oning

The ankles, knees and

hips extend from a flexed
position to a straight line
through the body.

Basics of Strength and Condi2oning

Only Free Weights will allow

movement in all three planes
simultaneously.

Basics of Strength and Condi2oning

Ground based, multiple joint,

free weight exercises done
explosively.

Basics of Strength and Condi2oning

When athletes
learn to train
explosively, more
fast twitch
muscle fibers are
used.

Basics of Strength and Condi2oning

Coaches who are exercising players too much with highly oxida/ve
condi/oning leads to reduc/ons in power, speed and muscle size.
Extensive aerobic endurance training to enhance recovery from anaerobic
events is not necessary and may be counterproduc/ve in most strength and
power sports.

S.J. Fleck, and William J. Kraemer

Essen2al of Strength Training and Condi2oning, Third Edi2on. pg. 37

The recovery period between bouts of work should approximate the rest
interval they encounter in actual game situa2ons. Performance in athle/c
events is oEen determined by how rapidly the athlete can recover strength
between surges of ac/vity, and in general this means how rapidly the
energy systems can recover.

Arthur C. Guyton, Textbook of Medical

Physiology, Seventh Edi2on. pg. 1010-1011.

Basics of Strength and Condi2oning

Basics of Strength and Condi2oning

Straight sprin/ng speed training does not transfer to
change of direc/on speed.
These ndings suggest that athletes must train
specically with the movement paHerns required in
their sports.
Straight-line sprin/ng speed cannot be expected to
transfer to agility.
Young and Farrow. A Review of Agility: Prac9cal Applica9ons for
Strength and Condi9oning

Basics of Strength and Condi2oning

Intensity
If 300 lbs. is the maximum
load, 50% intensity would
be 150 lbs. 75% intensity
would be 225 lbs.

Volume
Multiply the number of sets
times the number of reps
3 sets of 10 = volume of 30.

Basics of Strength and Condi2oning

Average Intensity 90%
Volume 9
Average Intensity 80%
Volume 15

Average Intensity 70%

Volume 30

Basics of Strength and Condi2oning

The objective is to build lean muscle mass (LMM)
The more LMM the greater the capacity to apply force

Basics of Strength and Condi2oning

The objective is to develop maximum strength.
Cleans, high pulls, heavy squats, and pushing &
pulling exercises form the core of the strength
program.

Basics of Strength and Condi2oning

The objective is to develop a high level of strength and
power for the season.
Concentrate on the core and major lifts to develop
maximum strength and power
Drop supplemental exercises to manage fatigue and
to prevent overtraining

Basics of Strength and Condi2oning

Take a look at the calendar and count backward from where

the
in increments of 12 week cycles, allowing
for a week of active rest between cycles.
The year is divided into
format.

in a building-block

Basics of Strength and Condi2oning

Basics of Strength and Condi2oning

This is a time to reflect, reevaluate, and get away from
structure. Athletes need to recuperate physically and
mentally after a stressful season.

Basics of Strength and Condi2oning

There is a correlation between LMM and power output. LMM will
produce a foundation and strength will follow.

Basics of Strength and Condi2oning

Preseason is the period 12 weeks prior to the start of in-season
practices. Increase the intensity and lower the volume.

Basics of Strength and Condi2oning

Train twice a week with moderate volume and intensity. 3
sets of 5 reps for both strength and explosive lifts.

Basics of Strength and Condi2oning

The Key to Success is allowing the athletes to adjust to each segment before adding more work

Last Week in May

First Week in July

Performance Index Begin

Begin

Lifting

Mon

Last Week in June

Begin
Begin

Second Week in August

Tue-Thur
Fri

Lifting

Third Week in July

Begin
Begin

lifting

Performance Index

Basics of Strength and Condi2oning

Basics of Strength and Condi2oning

Basics of Strength and Condi2oning

Weeks 1-4

No Running

Basics
Strength
and Condi2oning
Mon of
Tue
Wed
Thur
Fri
Lift Warm-up

Lift Warm-up

55

Explosive

Strength

Cleans
High Pull
Jammer

Squat
RDL
Bench

Biceps
Pulling Choice
Abs

Sh. Raises
Triceps
Abs

Lift Warm-up
NutrItIon

Explosive

Lift Warm-up

Strength

Cleans
High Pull
Jammer

Squat
Clean Deadlift
Incline

Biceps
Pulling Choice
Abs

Sh. Raises
Triceps
Abs

Weeks 5-6

Add Speed Drills

Basics
Strength
and Condi2oning
Mon of
Tue
Wed
Thur
Fri
Warm-up

Lift Warm-up

Warm-up

20

Speed Drills

Strength

Speed Drills

Squat
RDL
Bench

5
30

Lift Warm-up
Explosive
Cleans
High Pull
Jammer
Biceps
Pulling Choice
Abs

Sh. Raises
Triceps
Abs

NutrItIon

Lift Warm-up
Strength
Squat
Clean Deadlift
Bench

Lift Warm-up
Explosive
Cleans
High Pull
Jammer
Biceps
Pulling Choice
Abs

Sh. Raises
Triceps
Abs

Weeks 7-8

Add Agility Drills

Basics
Strength
and Condi2oning
Mon of
Tue
Wed
Thur
Fri
Warm-up

Warm-up

Warm-up

Warm-up

20

Speed Drills

Agility Drills

Speed Drills

Agility Drills

Four Stations

5 Lift Warm-up
Explosive

30

Cleans
High Pull
Jammer

Lift Warm-up
Strength
Squat
RDL
Bench
Sh. Raises
Triceps
Abs

NutrItIon

Four Stations

Lift Warm-up
Explosive
Cleans
High Pull
Jammer

Lift Warm-up
Strength
Squat
Clean Deadlift
Bench
Sh. Raises
Triceps
Abs

Weeks 9, 10, 11, 12

Basics
Strength
and Condi2oning
Mon of
Tue
Wed
Thur
Fri
5

Warm-up

Agility Cond

Warm-up
NutrItIon

20 Speed Cond

Warm-up

Warm-up

Speed Cond

Agility Cond

Lift Warm-up

Lift Warm-up

Lift Warm-up

Lift Warm-up

30

Explosive

Strength

Explosive

Strength

Cleans
High Pull
Jammer

Squat
RDL
Bench

Cleans
High Pull
Jammer

Squat
Clean Deadlift
Bench

Basics of Strength and Condi2oning

Basics of Strength and Condi2oning

Monday & Thursday
Lifting Warm-up
1. Hurdle Under
2. Squat Snatch

Sets x Reps
2 x 10 each
2x5

Lifts
1. Clean Shrug, Rack or Hang Clean 3 x 5
2. High Pull from the Hang
3x5
3. Jammer Ext or Push Jerk
3x5
4. Pulling Choice
3 x 10
5. Pulling Choice
3 x 10
6. Biceps Choice
3 x 10
7. Ab Planks
3 x time

Basics of Strength and Condi2oning

Tuesday & Friday
Lifting Warm-up
1. Hurdle Under
2. Squat Snatch

Lifts
1. Neutral Back Squat
2. RDL
3. Bench Press
4. Shoulder Raises
5. Triceps Choice
6. Ab Choice

Sets x Reps
2 x 10 each
2x5

3 x 10
3 x 10
3 x 10
3 x 10
3 x 10

Basics of Strength and Condi2oning

Basics of Strength and Condi2oning

Monday & Thursday
Conditioning Warm-up
Do the dynamic warm-up drills working through full ranges
of motion of major joints

Week 5 Monday (EASY)

Week 5 Thursday (HARD)

Basics of Strength and Condi2oning

Tuesday & Friday
Conditioning Warm-up
Choose a variety of dynamic warm-up drills working
through full ranges of motion of major joints

Week 7 Tuesday (HARD)

Week 7 Friday (EASY)

Basics of Strength and Condi2oning

with strength exercises in workout
1 and explosive exercises in workout 2.
Managing Fatigue allow proper recovery between
lifting sessions and before competition.
while limiting the number of
exercises. Choose exercises that work multiple joints in all
three planes of movement.
For younger athletes or athletes who dont play much, the
two day program could become a
.

Basics of Strength and Condi2oning

Monday
Lifting Warm-up
1. Hurdle Under
2. Squat Snatch

Lifts
1. Squats
2. RDL
3. Pushing Choice
4. Triceps Choice
5. Ab Choice

Sets x Reps
2 x 10 each
2x5

3x5
3x5
3x5
3x5

Basics of Strength and Condi2oning

Wednesday
Lifting Warm-up
1. Hurdle Under
2. Squat Snatch

Sets x Reps
2 x 10 each
2x5

Lifts
1.
2.
3.
4.
5.

Cleans
Jammers
Pulling Choice
Pulling Choice
Explosive Abs Choice

3x5
3x5
3x5
3x5
3x5

Basics of Strength and Condi2oning

Take a look at the calendar and determine which months
your athletes will be
and which months they will
be
.
If the athlete is in-season twice a year, then divide the year
into
.

Count backward from where the season starts in increments

of the
(some may only include 2-3 weeks),
allowing for a week of active rest between cycles.
Some adjustments will need to be made depending on the
sports being played, how far they make it in the playoffs, and
when they are on break from school.

Basics of Strength and Condi2oning

For Your Reference

Basics of Strength and Condi2oning

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