The need to produce large ground reaction forces and muscular torque is vital within sports performance, directly effecting an athletes ability to accelerate (McBride et al, 2009), jump (Nuzzo et al, 2008), change direction (Spiteri et al, 2014), strike an object or opponent (Kibler, 2009), with stand collisions (Baker and Nance, 1999), and perform within endurance sports (Ronald et al, 1997). Furthermore, explosive power performance is laid on a foundation of strength, enhances the neuromuscular systems ability to produce large power outputs.
To improve an athletes force/torque generation capability, coaches need to ensure strength training is correctly periodised within the overall performance programs. Therefore, the aim of this short course to provide coaches with a guide to designing effective strength programs within athletic performance and general populations alike.
Suggested Pre-requisite
- CIMSPA: L2 Gym / Group Ex
Aims and objectives:
- Explain the need for strength training within athletic preparation and the athletic benefits of strength training.
- Explain the need to produce large ground reaction forces and joint torques within sports performance.
- Describe the concept of ‘transfer of training effects’ and the need to replicate the biomechanical demands of sport within S&C.
- Name a number of squat, hinge, push and pull pattern strength-based training exercises.
- Describe how linear, undulating, summated and concurrent periodisation can be applied to strength training within athletic performance programs
- Describe how back off sets and the wave loading method can be applied within strength training.
- Explain Prilepin strength dose tables, volume load, minimum effective volume, maximum recovery volume and how these concepts can help guide training load selection.
- Describe Han Selye’s General Adaptation Syndrome model and this underpins fundamental periodisation principles.
Author Bio
My name is Thomas Stringwell and I am the founder of Your Gym Sports Performance Ltd, an education provider that specialises within the fields of strength and conditioning and sports science. I am an accredited strength and conditioning coach with the UKSCA and currently provide performance consultancy services across a range of sports including rugby union, rugby league, soccer, handball, boxing, mixed martial arts, BMX supercross, strength sports and Youth Athletic Development.
I hold a MSc in Sports Biomechanics (Loughborough University), a 1st class honours degree in Sport and Exercise Science (Manchester Metropolitan University) and a Certificate in Education teaching degree (Huddersfield University), with future ambitions of completing a PhD within the field of motor learning, constraints-based learning and non-linear pedagogy.
I have a real passion for education and coach development, having both coached and taught within the fields of strength and conditioning and health and fitness for over a decade. I am a lifelong strength sport enthusiast, having competed both in Olympic Weightlifting and Powerlifting at a national level, with a genuine drive to support and educate coaches throughout our industry.
Your Gym Sports Performance prides itself on educational excellence, providing evidence-based education to aspiring sports and fitness professionals, whilst supporting practitioners throughout their coaching journey. Our Strength and Conditioning educational pathway enables sports and fitness practitioners to progress within their professional arena, providing coaches with the necessary skill set to apply performance training within their current practice. We aim to inspire and motivate coaches to develop as professionals, creating a lifelong learning experience that assists practitioners beyond the completion of their course, whilst raising the standard of sports performance education within the health and fitness sector.
