Level 4 Award in

Strength & Conditioning

Manual

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 Level 4 Award in Strength & Conditioning Manual

Contents:
01 Needs Analysis
How to design the needs analysis
11 Transfer of Training
Transferring training into your athletes
sport

02 Coaching Relationship
How to get long-term results
12 Mobility & Stability Training
Mobility & stability training & programming

03 Periodisation
Periodisation essentials
13 Core Training
Core training considerations

04 Macro, Meso & Micro-Cycles

Designing the macro, meso & micro-cycle
14 Sports Psychology
Psychology for Sports Performance

05 Performance Programmes
Building performance programmes
15 Injury Reduction Programmes
Designing injury reduction programmes

06 Resistance Training Programmes

Designing the resistance training
16 Nutrition
Nutrition for sports performance
programme

07 Speed & Agility Programmes

Designing speed & agility training
17 Long Term Athletic Development
The Long Term Athletic Development
programmes process

08 Plyometrics
Plyometric training & programming
18 Recovery & Regeneration
Recovering and regenerating from training

09 Advanced Progamme Design

Designing and developing advanced
19 Brilliant Coach, Brilliant Business
6 steps to success for Strength &
programmes Conditioning Coaches

10 Endurance & Energy System Training

Endurance training & energy system
20 Summary & Assessment Procedure
Course summary and assessment
development procedure information

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 Level 4 Award in Strength & Conditioning Manual

A word from our founder,

Brendan Chaplin
Welcome to Strength and Conditioning Education!

Firstly, thank you very much for joining us on our Level 4 Strength and Conditioning course, we’re
thrilled to have you onboard.

On behalf of everyone at Strength and Conditioning Education I’d like to offer you the best of luck for
the duration of this process and beyond. We’ll be here to provide you with the world-class service that
you need to stand out from the crowd throughout your career!

This manual is a powerful aid to the other learning opportunities you will go through on the Level 4
Award in Strength and Conditioning. We’re really proud of it and we hope you will continue to refer to it
in the many years to come!

Regards,

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 Level 4 Award in Strength & Conditioning Manual

Needs Analysis
Before designing and implementing a training programme for an athlete or group of athletes, it is
essential that a needs analysis of both the athlete and the sport are carried out.

The aim of the needs analysis is to be able to identify specific areas of fitness and training that the
athlete(s) needs to focus on to improve their physical performance capabilities within their specific
sport and position (specificity).

For example the physical, technical and tactical needs of an MMA fighter are very different to that of a
professional football player, which should be reflected within the training programme design.

Needs Analysis of the Sport

• What is the sport? What fitness components are required to be able to perform the sport at an elite
level? Examine time motion analysis data to find out specific demands. i.e distance covered, high
speed running distance, sprint distance. Contact or non-contact in nature?

• What is the duration of the sport? And what are the predominant energy systems involved; aerobic,
anaerobic or mixed contribution?

• What are the major muscle groups and movement patterns involved? I.e. sprinting, jumping,
shuffling, cutting, tackling, pushing, pulling, grappling etc.… Is there a lower body, upper body or
total body emphasis?

• What are the common injuries associated with the sport? Contact or non-contact, acute or chronic/
overuse in nature?

Example

Table 1 (below)

Table 1 shows the complexity of both the physical and skill requirements of a player for a professional
footballer, which will be the case for most sports. This table illustrates the key components to look for
within a sport. There will be similarities between sports but there may also be major differences. Unless
the S&C coach understands the specific demands of a sport then it is impossible to determine which
physical qualities the athlete(s) requires to perform well within their sport.

Once the needs analysis of the sport has been completed and the physical competencies have been
established the next step is to devise a fitness testing battery for the athlete which assesses the
necessary qualities required for the sport.

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 Level 4 Award in Strength & Conditioning Manual Level 4 Award in Strength & Conditioning Manual

Example

Table 1

Sport Football

Position Striker

Avg. Distance Covered 10km

Avg. HSR Distance Covered 1000m

Avg. no. of Sprints / Sprint Distance 300m

Covered
Time Spent Above 80% / 90% MHR (mins) 40/20

Avg. Intensity 70% VO2 Max

Predominant Energy Systems Aerobic-alactic

Specific Physical Demands Sprinting, turning, cutting, jumping &

landing, accelerating & decelerating
Specific Technical Demands Passing, shooting, hold up play –first
touch and heading
Physical Requirements Total body strength - hold up play
Power – jumping and heading
Lower body strength (eccentric) –
accelerating, decelerating, landing
Speed – linear sprints
Agility – MD sprints
Aerobic capacity (V02 max) – to last the
duration of the game and recovery
quickly between HI actions
Primary Movement Patterns Lunge patterns i.e. cutting, changing
direction, turning, tackling
Twist pattern i.e. turning, twisting,
kicking/shooting
Squat pattern i.e. jumping & landing
Gait patterns - running, sprinting and
jogging
Common Injuries Contact – ATFL sprains, MCL sprains,
ACL ruptures, haematoma’s
Non-contact – Hamstring strains, groin
strains, ACL ruptures

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 Level 4 Award in Strength & Conditioning Manual Needs Analysis

Needs Analysis of the Athlete

Once the demands of the sport have been established the next step is to begin the athlete screening
and assessment process.

This is an information gathering task providing the S&C coach with as much information about
the athlete as possible, in order to ensure that strengths, weaknesses and areas for improvement
have been identified. By the end of the needs analysis process the S&C coach should have a clear
understanding of what the athlete(s) needs to focus on (specific to their needs within the training
programme).

The first part of the athlete assessment process is to have an initial consultation with the athlete,
whereby a medical questionnaire should be included to ensure that the athlete is safe to participate
within the training programme. The initial assessment should include the following information;

• Athlete’s personal details (name, address, DOC etc...)

• Previous injuries/illnesses
• Training age/experience
• Time of season
• Athlete’s goals and objective

Once the medical questionnaire and initial screening has been completed and the athlete has been
medically cleared to participate, it’s time to start the next step. The next step involves carrying out a
physical screening and fitness testing battery that focuses on the specific demands of the sport.

Table 2 (below) shows an example of a testing protocol that could be used based on the professional
footballer that was used as an example in the sport needs analysis in Table 1.

Firstly, an appropriate testing protocol needs to be established, then this needs to be administered
with the athlete and finally the results need to be analysed. To analyse the results, ideally you should
compare the scores of the athlete against normative data for the sport. This data could either be taken
from squad and positional averages or published data within the literature.

Athlete Fitness Testing Assessment

Table 2

Fitness Component Test Score Normative Score

Aerobic Capacity/V02 Max Progressive treadmill test - lab 56 ml.kg.bw 59 ml.kg.b

Aerobic Power MAS run (1500m) 5:38 mins 5:25 mins

Power CMJ 66cm 61cm

Leg Strength Back squat 3RM 140kg 130kg

Speed 10m sprint 1.95 secs 2.01 secs

30m sprint 3.81 secs 3.95 secs
Agility T-Test 9.2 secs 9.6 secs

Anthropometry Skinfolds (sum of 8) 76 64

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 Level 4 Award in Strength & Conditioning Manual Needs Analysis

From this table it is apparent that the player scores well on the anaerobic based tests such as strength,
power and speed. However, the player does not score so well on the aerobic based tests and skinfold
measure. These shortfalls may negatively impact on the player’s physical performance; therefore,
the training programme should focus on trying to improve these areas whilst maintaining the other
components.

Once this information has been established, specific goals should be agreed with the athlete and the
appropriate training intervention should be put into place. The training should then be reviewed and
modified every 4-6 weeks.

It’s also common practice to complete some form of movement screening with athletes to assess how
well they can perform general movement patterns. This can be used to identify potential weaknesses
and muscle imbalances. There are branded protocols on the market such as Grey Cook’s FMS and
Kelvin Giles’s Movement Dynamics. Both of these models use a grading criteria to score how well an
athlete can perform each specific movement.

Some common tests used within the screening includes the following:

• Overhead squat
• Hurdle step
• In-line lunge
• Shoulder mobility
• Rotary stability
• Active straight leg raise
• Trunk stability push up

Although these tests can be used to grade the athlete(s) movement competency, there are some
limitations with this type of screening. This can be quite a time-consuming process and there is
an element of learning effect which can take place between subsequent tests, especially in novice
athletes. Assumptions can often be made about muscle imbalances if someone has a limitation
performing a certain movement pattern.

For example, people will sometimes say that an athlete has tight hamstrings which is causing
excessive forward trunk lean during the overhead squat. This may be the case, but which further tests
have been carried out to validate this statement?

Therefore, it is important that any potential issues highlighted within the movement screening process
are validated through the implementation of some manual muscle or joint testing. There is also limited
research to validate that a poor score achieved during a movement screen corresponds with an
increased risk of injury. A good S&C coach will be constantly assessing and monitoring an athlete’s
movement quality throughout each training session and the appropriate interventions should be
implemented as necessary.

Further reading

• Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies (Cook,

2010)
• Functional Testing in Human Performance: 139 Tests for Sport, Fitness, Occupational Settings
(Reimann, 2009)
• Practical Fitness Testing: Analysis in Exercise and Sport (Coulson, 2009)

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 Level 4 Award in Strength & Conditioning Manual

Coaching Relationship
Leading by Example

As strength and conditioning practitioners, gaining respect and athlete trust is a fundamental objective
that must be achieved. The resulting consequences of formulating such an effective working
relationship include greater athlete and coach motivation, positivity, and athlete professionalism. All of
which lead to a potential improvement in athlete performance. Therefore, coaches must lead by
example, demonstrating the qualities that encompasses ‘what a great coach is’ consistently.
For example - If the Strength and Conditioning (S&C) Coach can’t demonstrate any exercise to a
component level, the resulting consequence will be an instant loss of respect between the athlete and
the coach.

Therefore, if coaches are aware that the demonstration of a particular exercise isn’t their strong point,
then extra time must be spent practicing that particular exercise/training mode prior to any future
coaching sessions. This doesn’t mean coaches should be capable of lifting world-record breaking
weights, or achieving Olympic level 10m sprint times. Rather, coaches need to be able to demonstrate
‘competency’ if they wish to gain the respect of athletes. However, before such professionalism can be
achieved, it is essential that practitioners have a clear understanding of ‘what makes a great coach’ and
‘what great looks like’ and lastly, what strategies can be implemented to improve coaching practice.

Such strategies include:

• Appropriate attire – to gain the trust and respect of athletes, S&C Coaches must present
themselves as strength and conditioning coaches. This involves being appropriately dressed,
looking the part and being able to demonstrate anything that is expected of the athletes
competently

• Well-organised in advance – 21st century coaching requires coaches to prepare programmes

electronically, carrying out regular performance assessments with athletes, recording athlete
performance data, setting up of strength-based and movement-based training environments
etc. All of which can be time consuming and requires a good level of coach organisation. Poor
organisation leads to poor practice – resulting in poor performance!

• Clear introductions/instructions – 21st century coaching involves the corporation between all
support staff (physiologist, physiotherapists, nutritionist, technical/tactical/sport specific coaches,
etc). Therefore, it is essential that all new staff members within the organisation, including oneself,
are clearly and confidently introduced to the team. Likewise – any instructions given to athletes
must be clear, with clear planned objectives. If a coach isn’t sure on ‘what they want to achieve’
from a training method – then how can the athlete be expected to understand what is expected?

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 Level 4 Award in Strength & Conditioning Manual Coaching Relationship

• Position of coaches and performers – as a Strength and Conditioning Coach, it is essential that
coaches and athletes alike are clearly aware of their professional boundaries and what behaviours
are expected of them. The result of which is a professional working environment.

• Appropriate session – the design and implementation of evidence-based practice, and a deep
understanding of the necessary knowledge that underpins program design (volume, load,
frequency, exercise mode, progressive overload, exercise sequence, etc.) is a fundamental bedrock
of strength and conditioning practice. The more appropriate and specific a session is in meeting
an athlete’s needs, the greater the transfer of training effects will be – resulting in greater athletic
performance.

• Building good rapport and trust with athletes – as previously highlighted, the development of
good athlete rapport and trust between coaches and athletes is the foundation of an effective
professional working relationship. The context of this may varying depending on the situation, for
example – a team working environment differs considerably compared with the preparation of
individual sport athletes. However, in either case, building a good rapport and trust in athletes is
essential for optimal coaching and athletic performance.

Providing Athletes with a Problem to Solve

Strength and Conditioning Coaches can often be guilty of approaching the coaching process in a one
dimensional fashion. Being over reliant on dictating rather than encouraging athletes to discover new
movement for themselves. As suggested previously in literature: “A great teacher is also a student,
who is not to dictate the answer but to stimulate his student’s creativity enough so they go out and find
the answers for themselves” - Vern Gambetta

Therefore, Strength and Conditioning Coaches need to be aware of when to dictate, when to allow
athletes to problem solve, and discover correct technique and movement for themselves.

Skills of the Coach

The necessary skillset of the 21st century Strength and Conditioning Coach involves far more than
merely leading training sessions, including additional skills such as:

• Teacher – the ability to teach new movement or correct existing movement dysfunctions is
essential within strength and conditioning practice. Additionally, coaches need to be able to explain
and justify the purpose behind the implementation of training modes.

• Mentor – the ability to mentor athletes through the development process, whether that be advise
on controlling external factors which may influence the recovery process or as athlete’s progress
from youth, junior to senior athletes.

• Leader - as previously discussed, strength and conditioning coaches need to have the necessary
skillset and level of professionalism to lead athletes through the development process.

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 Level 4 Award in Strength & Conditioning Manual Coaching Relationship

• Psychologist – applied sports psychology is a highly-qualified skill, requiring specific psychology

qualifications. However, the development of a performance driven mindset is something that can
be embedded in athletes by the strength and conditioning coach, through periodic performance
assessments, working within a professional environment, etc.

• Planner/strategist – the ability to carry out detailed athlete profiles, needs analysis, and all
other preparatory stages, before designing evidenced based programmes and implementing
periodisation models is the foundation of strength and conditioning practice.

• Parent figure – many external factors can affect athlete performance and adaptation to
training, including poor sleep patterns, nutrition, and lifestyle choices. Therefore, as Strength
and Conditioning Coaches, the building of effective rapport with athletes, whilst reinforcing the
importance of managing external factors (e.g. sleep patterns, nutrition) is key to ensure optimal
athlete development.

• Analyst – 21st century coaches are required to gather and analyse athlete performance data,
whether it be performance assessment scores, or the evaluation of program effectiveness. Such
analytic skills are essential within the modern strength and conditioning role.

• Motivates – Strength and Conditioning Coaches are required to not only motivate athletes, but
also know when such motivation needs to be differentiated between individuals, and how to
implement additional aids when applying such individualised motivation strategies (DISC profiling,
etc.)

Communication

Strength and Conditioning Coaches require effective communication skills, including the ability to be
able to communicate effectively both amongst athletes and peers. Such effective communication
requires coaches to have a clear understanding of both verbal (tone of voice, volume) and non-verbal
communication (open posture, full attention, correct attire). Additionally, coaches need to ensure that
they implement basic communication skills including:

• Grab and maintain athlete attention + focus

• Be clear and concise when giving instructions
• Encourage positive work ethic, and professionalism
• Be approachable and willing to share ideas amongst both athletes and peers

In summary, great coaching is fundamentally about effective communication, professionalism, rapport

building, knowing when to differentiate to meet individual athlete needs, and leading by example.
Therefore, all the necessary skills and qualities that have been discussed within this module
are vital to becoming a great Strength and Conditioning Coach.

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 Level 4 Award in Strength & Conditioning Manual

Periodisation

Periodisation is defined as the “long-term cyclic structuring of training and practice to maximise
performance to coincide with the athlete’s competitions”. It is the programme design strategy that
includes planned, systematic variations in training specificity, intensity, and volume across a specific
period of time.

The goal of Periodisation is to maximise the athlete’s gains whilst also reducing their risk of injury
and staleness or fatigue over the long term. It also addresses peak performance for competition or
meets. Periodisation, if appropriately arranged, can peak the athlete multiple times over a competitive
season or individual sports such as Olympic weightlifting, power lifting, track and field. Periodisation
can optimise an athlete’s performance over an entire competitive season for team sports, for example
football, rugby and basketball well designed training year (macrocycle) should encompass smaller
blocks of training (mesocycles) that each has its own goals or emphasis.

This type of overall schedule will encompass all of the aspects of the athlete’s programming and
should include strength training, conditioning, speed training, and sport-specific activities. The whole
foundation of Periodisation is based upon the incorporation and manipulation of the basic principles of
training;

Training Principles
There are a number of principles (Fig 21) that must be applied throughout the overall training plan
(macrocycle) in order to enable the athlete to progress through the training programme, whilst also
minimising the risk of fatigue and injury.

Specificity
Specificity is the principle of training that states that sports training should be relevant and appropriate
to the sport for which the individual is training in order to produce a training effect. This does not
necessarily mean that all training should involve training for the sport, but the component that is being
trained is relevant to the demands of the sport, refer back to dynamic correspondence. For example
during the season hypertrophy training would not be as specific to a footballer as Plyometric training.
Although during the GPP less specific components should be incorporated to build a platform for more
specificity during the SPP.

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 Level 4 Award in Strength & Conditioning Manual Periodisation

Progressive Overload
In order for an athlete to adapt and improve i.e. get stronger there needs to progression within the
programme. Progression is normally achieved through increasing the volume or intensity or changing
the stimulus i.e. moving from strength to power development. This should be gradual and progressive
in nature and the athlete should not be progressed until they are clearly ready (earn the right).

Reversibility
This principle basically states that if the athlete doesn’t train a specific fitness component over time,
they will become detrained in that particular component “If you don’t use it, you will lose it”. For
example; if the athlete didn’t complete any strength training during the SPP that they would lose
strength and therefore force production qualities. This is why during most Periodisation methods there
will be a main training focus on one or two components with a secondary focus on maintaining other
components so that these don’t become detrained.

Tedium
Tedium refers to avoiding too much monotony through training variation within the programme from
both a physical and psychological perspective. Hence the reason that it is good to start a new training
cycle approximately every 4 weeks in order to prevent boredom and staleness which will cause the
athlete to plateau and start to detrain. It is important to ensure that these principles are appropriately
applied within the overall training programme.

FITT Principle
The FITT principle refers to the specific elements of the training programme that can be manipulated
throughout the micro, meso and macrocycle in order to increase, maintain or decrease an athlete’s
overall workload. Table 4 identifies each of these variables that can be manipulated throughout the
training programme.

Training Variables

Table 4

Description Example

Frequency How often No. of sessions per day, week or

month
Intensity How hard %Load, HR zones, RPE

Time / volume How long Sets x reps = tonnage, mins

trained, distance covered
Type Mode of exercise Resistance, calisthenics, met
con etc.
Rest / recovery Optimum time to allow recuperation Rest time between sets, recovery
and physical adaptation time between sessions

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 Level 4 Award in Strength & Conditioning Manual Periodisation

The frequency of training refers to how often the athlete needs to train in order to achieve a positive
training adaptation. The frequency of training sessions should also allow adequate time for recovery
and regeneration between sessions. For example it is recommended that an athlete performs a
minimum of three strength sessions per week in order to get stronger. The training intensity relates
to how hard the training session is which could refer to the load being lifted as a % of 1RM in regards
to strength training. The time element refers to the volume of the session either in chronological
time in which session TRIMP can be determined by multiplying the session RPE by the session time.
Alternatively the session volume can be determined through calculating the overall volume loads of
the session (sets x reps x load). The type of exercise refers to the modality of training being used i.e.
strength, power, speed, endurance etc.. The type of exercise modality chosen should be specific to the
aims of the athlete.

Supercompensation
Supercompensation is the phenomenon that all Periodisation models are built upon and relates to the
time and rate at which the body adapts and responds to different training modalities.

Fig 1. The Supercompensation Curves of Different Fitness Components

Supercompensation is a four-step process;

• Step 1 is the application of a training or loading stress and the body’s subsequent reaction to this
training stress, which is fatigue or tiring. There is a predictable drop-off in performance as a result
of that fatigue.

• Step 2 is the recovery phase. This can be a lighter training session, a recovery session, or active
rest. As a result of the recovery period, the energy stores and performance will return to the
baseline represented by the point of the application of the original training stress.

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 Level 4 Award in Strength & Conditioning Manual Periodisation

• Step 3 is the super compensation phase. This is the adaptive rebound above the baseline; it is
described as a rebound response because the body is essentially rebounding from the low point
of greatest fatigue. This super compensation effect is not only a physiological response but also a
psychological and technical response.

• Step 4 is the loss of the super compensation effect. This decline is a natural result of the
application of a new training stress, which should occur at the peak of super compensation.
If no training stress is applied there will also be a decline, as a result detraining phenomenon
(reversibility). Different physical qualities respond at different rates, therefore there is not one
generalised super compensation curve, each physical quality has its own individual super
compensation curve.

Fig 1. The Supercompensation Curves of Different Fitness Components

The picture illustrates the proposed super compensation curves for the different components of
fitness. These differences in timing for super compensation are due to the duration of the various
biological regeneration processes that take place during the recovery phase. The art is designing
these curves of adaptation so that they coincide at the proper time. Working out the timing of the
various components is possibly the most difficult aspect of planning; it is as much an art as it is a
science.

Periodisation Models
There are many ways in which the principles of training can be manipulated and applied within the
overall training programme. There are three main different Periodisation models that are commonly
used with athletes which includes; linear (traditional), undulating (non-traditional) and conjugate
(advanced) methods. Each of these models applies a different approach to the manipulation of
these principles, although the supercompensation theory will always to be present in order to allow
the athlete(s) adequate time to recover and adapt to each training stimulus. The annual training
programme, referred to as the macrocycle normally consists of four distinct phases; General
Preparatory Phase (GPP), Special Preparatory Phase (SPP), Competition Phase (CP), and Transition
Phase (TP).

GPP - also known as the off-season phase either between seasons or competitions and can last from
anywhere between 2-12 weeks dependent upon the sport. The purpose of this phase is about building
a general strength and endurance base before moving into more specific and intensive training in the
SPP phase. Traditionally this phase was also referred to the hypertrophy phase, although this is not a
key requirement for many athletes especially athletes who need to compete within a weight category.
The GPP phase normally consists of training with higher volumes at lower intensities to allow
anatomical adaptations to occur. For example a repetition range between 8-12 may be used at
intensities below 70% 1RM within the early strength component which could progress to heavier
strength training with lower volumes (4-6 reps) across this phase. Alternatively dependent upon the
length of this phase this could be broken down into 2-3 smaller blocks with a more specific objective
within each block although the principle remains the same increasing the intensity, whilst reducing the
volume across each of the blocks. An example for endurance training would be to begin with some LSD
training, progressing to extensive interval and then intensive intervals.

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 Level 4 Award in Strength & Conditioning Manual Periodisation

SPP – more commonly known as the pre-competition phase and can range anywhere between 3-12
weeks in duration dependent upon the sport. In many team sports this period can be relatively short
(4-6 weeks), which does not allow a lot of time to develop multiple qualities that are required for the
sport, which is why the work completed during the GPP phase is essential for adequately preparing the
sports specific training that normally occurs during this period. The aims of this phase are to develop
the specific qualities that are required for the sport in order that the athlete is ready to perform i.e.
power, speed & sports specific fitness. It is common in this phase that coaches try to develop multiple
qualities of fitness with inadequate recovery time which can result in mixed signalling and excessive
accumulation of fatigue, subsequently resulting in injury to the athlete(s).

Competition Phase – also referred to as the in season phase and can last between 6-9 months in
most team sports, although can be much shorter in some individual sports. Generally this phase is
recognised by maintaining the athlete’s fitness (performance stabilisation). Although dependent upon
the athlete’s status and frequency of competition there may be windows of opportunity to develop
certain components of fitness around the demands of the competition. Although it is important to
remember de-load periods should be incorporated into the competition phase to avoid overtraining and
injury.

Transition Phase – time between the end of the competition phase and the start of the GPP phase and
is included to provide the athlete with both physical and mental recovery from the competition period.
It is recommended that the athletes perform some light restorative activity during this phase such as
swimming, cycling and light jogging etc, but should not consist of anything too intensive. This period
can last between 2-4 weeks in duration and should not be overlooked.

The 4 Common Phases of the Macrocycle

Table 5

Phase Description Example

General preparation / Training of general physical qualities Hypertrophy / anatomical

off season to prepare for the more intensive adaptation.
loads during the SPP cycle Progressive aerobic capacity drills

Specific preparation / Training more specifically for the Strength & power, speed & agility,
pre season demands of the sport. sports-specific drills
Competition / in Maintaining fitness qualities Strength & power, speed & agility,
season developed in earlier phases. sports-specific drills
Transition / recovery Allow recovery and recuperation Rest, swimming, x-training
period from the demands of training and
competition

Each of these four phases will be further broken down into smaller training cycles known as
mesocycles and each mesocycle will be further broken down into weekly cycles known as Microcycle,
these will be discussed in further detail in module 12.

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 Level 4 Award in Strength & Conditioning Manual Periodisation

Linear Periodisation
Linear Periodisation is also termed traditional Periodisation within the literature, and is defined by
simply making inverse changes in both volume and intensity across multiple mesocycles. The theory
behind this model is that as intensity increases throughout the mesocycle(s) the volume is
simultaneously reduced in order to minimise fatigue. Linear Periodisation is most appropriate for novice
athletes or an athlete’s general preparation (GPP) for sport. This model can be used to provide a
unilateral development of strength, endurance, and technical abilities, and is generally characterised by
longer training periods or blocks. A particular fitness component is normally trained for a specific length
of time (mesocycle) i.e. 4-6 weeks before moving onto a different component. This module is normally
characterised by starting with hypertrophy training during the GPP Phase then moving in to strength
then into power and then into speed as the athlete moves through the SPP into the competition phases.
This method is good for emphasising the development of one main fitness quality although qualities
may become de-trained due to the reversibility effect of not training a specific component for a period
of time.

Fig 2. Inverse relationship between training volume and training intensity

The below illustrates the inverse relationship between training volume and training intensity. Each
phase should begin with high volume and low intensity, as intensity increases throughout the phase,
volume is subsequently decreased to minimise accumulation of fatigue.

Undulating Periodisation
Undulating Periodisation, also referred to as non-linear or non-traditional Periodisation within the
literature, has gained more interest in recent years. With the undulating method, there is enough

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 Level 4 Award in Strength & Conditioning Manual Periodisation

variation in stressors to continually make progress without allowing the athlete to fully adapt to all the
stressors taking place, whilst still accounting for the recovery or restoration needed. In the undulating
design, the stimulus is varied either within a weekly model (WUP) or in daily undulating Periodisation
(DUP) where daily changes are made to either volume or intensity. This model can be more favourable
for increases in strength gains than in typical linear modelling in well-trained athletes. It is also
suggested that DUP may be more beneficial for elite athletes as it helps them avoid the plateau effect
that can happen in well-trained athletes. DUP modelling has also showed a favourable increase in
strength gains and CNS adaptation without the added muscle mass, which could benefit athletes in
groups where weight classes are of importance. There are lots of different ways that this type of
method can be presented although would normally focus on three different training emphasis either on
a weekly basis (WUP) or alternatively across the training week (DUP), and would normally be shown as:

1. Volume (repetition) week/session

2. Intensive (heavy) week/session
3. Dynamic (explosive) week/session

Although not necessarily in that order

WUP and DUP Training Method

Table 6

Weekly udulating Daily udulating Sets / reps Load

Week 1 Repetition (hypertrophy) Day 1 Repetition (hyperthophy) 4 x 8-12 70-80%

Week 2 Heavy (strength) Day 2 Heavy (strength) 5 x 3-5 >80%

Week 3 Dynamic (power) Day 3 Dynamic (power) 3 x 3.5 30-50%

Week 4 De-load (recovery)

Fig 3. Wave-like pattern associated with undulating Periodisation

The below illustrates the wave-like pattern associated with undulating Periodisation. It is characterised
by a constant variation and intensity throughout each mesocycle either through the use of DUP OR WUD
methods.

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 Level 4 Award in Strength & Conditioning Manual Periodisation

The undulating model is an effective method for training both intermediate and team sports athletes
where multiple components are trained concurrently. Whereas for advanced athletes such as
weightlifters and track athletes the conjugate method may be more appropriate.

Conjugated System
The conjugate model, more commonly referred to as block Periodisation, was originally developed by
Verkoshansky for Olympic athletes who are very advanced. It consists of a two-block design,
accumulation and restitution. During the accumulation blocks, the focus is directed toward supporting
motor abilities while simultaneously developing certain strength qualities necessary for the athlete with
a limited volume load. The restitution block is essentially the opposite, they support strength qualities
in the athlete, while addressing the development of specific, technical motor qualities again with a
limited volume load. These training loads must target different abilities i.e. max-strength, explosive
strength, power and speed. Throughout the accumulation block the emphasis is on unilateral
concentrated loading of strength qualities. This single emphasis increases the concentration of
loading, allowing specific systems to achieve a higher level of stress which, is necessary for further
adaptation to take place in elite level athletes. Although whilst they are focused on this, they are also
training to keep the motor abilities necessary for their sport. During the restitution blocks the opposite
applies. The focus is to support the strength qualities developed in the athlete while improving the
technical motor qualities that are needed for the athlete’s sport.

Fig 4. Loading patterns

The below illustrates the different loading patterns between the accumulation and restitution phases
within the conjugate method.

It is important to possess a basic understanding of the different Periodisation models that can be
used with athletes in order to develop specific fitness components and overall athletic ability. When it
comes to writing an annual programme for an athlete it is important not to get hung up on the type of
Periodisation that is being used. What is important is that the S&C coach has a clear objective of what
the athlete needs to achieve within the programme and then is able to put a well-structured plan

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 Level 4 Award in Strength & Conditioning Manual Periodisation

together as to how the athlete is going to achieve their goals. The macrocycle should be broken down
into smaller phases or cycles of training with a specific emphasis of training, whilst maintaining other
components that have previously been developed within the programme. Often there will be elements
of the different models evident within the overall macrocycle. For example during the GPP there may
be more of a linear approach, whereas throughout the SPP and completion phases it may look more
undulating. The limitation with many traditional Periodisation models is that they were originally
developed for Olympic athletes who have infrequent competition and only need to focus on training a
couple of fitness qualities. Therefore this presents a number of challenges for those athletes who
have to compete on a much more regular basis and have to train multiple fitness qualities to meet the
demands of the sport. It is necessary to determine the key components that the athlete needs to focus
on that will have the biggest impact upon their performance and then applying the principles of
training when it comes to implementing the training plan. It is also essential to allow for periods of
acute and chronic recovery within the programme.

Further reading

• Priodisation. Theory & Methodology of training, 5th edition, Bompa &Haff. 2009
• Periodisation training for sports. 3rd edition, Bompa & Buzzichelli. 2015
• Athletic Development. Vern Gambetta. 2007
• Essentials of Strength Training & Conditioning. 3rd Edition. Beachle & Earle. 2008

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 Level 4 Award in Strength & Conditioning Manual

Macro, Meso & Micro-Cycles

Periodisation is the systematic planning of athletic or physical training. The aim is for the athlete to
reach the best possible performance in the most important competition(s) of the season or
alternatively maintain a stable high level of performance for sports that have frequent competitions
or games. The macrocycle involves progressive cycling of various aspects of the training programme
during a specific period. Strength and conditioning programmes use Periodisation to break up the
training programme into the off-season, pre-season, in-season, and the post-season phases. The
macrocycle further divides the year-round conditioning programme into smaller phases of training
which focus on different goals. A periodised training programme is made up of 3 different tiers or
a level which consists of the macrocycle, mesocycles and micro-cycle. The macrocycle is more
commonly known as the annual plan and is the overview of the entire programme. The mesocycles
are smaller blocks or periods of training with a specific aim or focus that makes up the work within
the macrocycle. The micro-cycle are even smaller blocks within the training programme that make up
each mesocycle and should become more detailed at each level. It is important to understand how to
design each level of the programme and how much detail should be given to each level when it comes
to designing the long-term training programme for an athlete.

Designing the Macrocycle

The macrocycle refers to the annual training plan and should provide an overview of the different aims
and emphasis of training throughout each of the different blocks or cycles that are planned within the
macrocycle which is geared towards the athlete peaking for specific competitions within the year. The
length of these different phases will be very dependent upon the number and frequency of competitions
that there are within the macrocycle. For example, a sport such as boxing may only consist of four of
five competitions within the macrocycle which allows a much longer build up for each competition. In
contrast to a team a sport where the athlete is required to perform 40-50 competitions within the
macrocycle where the build-up for each competition is much shorter. The macrocycle starts by
breaking up the season into three separate phases; preparation, competitive, and transition. The
preparation phase is further broken up into general (GPP) and specific preparation (SPP) of which
the general preparation should focus on building general fitness qualities such as basic strength
(anatomical adaptation) and endurance (aerobic capacity) ready to build more relevant fitness qualities
such as power, speed and sports related fitness during the SPP phase that more appropriately prepares
the athlete to deal with the demands of their sport.

The competition phase is the period of time between the first and last competition of the season and
again the length of this will vary dependent upon the sport. The length of time between each
competition will dictate how much training can be planned in and how much overload can be applied
within this period. Individual sports such as athletics will enable much more time to be dedicated to

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 Level 4 Award in Strength & Conditioning Manual Macro, meso & micro-cyles

developing fitness components between each competition and should allow a taper period so that the
athlete peaks during completion. In contrast to team sports where the athlete may be performing every
week, therefore not allowing enough time to overload and taper between competitions which limits the
amount of physical development that can be achieved between competitions. It is for these reasons a
linear method may be more suited to individual athletes, whereas an undulating method that focuses
on multiple components may be more suited to a team sports athlete within the season. Once the
length of each these phases has been planned around the competition then each of these can be
further broken down into several smaller of phases (mesocycles) that normally last between four and
six weeks in duration and has a specific training objective or outcome.

Fig 5. Example macrocycle template

The below provides an illustration of an example macrocycle template

As illustrated in the example above the macrocycle should provide the following information;

• Annual dates – this should break the annual plan up into months and weeks, similar to a calendar
in order to identify the specific dates of competitions and to provide specific time periods for the
length of each mesocycle and Microcycle within the macrocycle.

• Competition schedule – this section should outline the competition dates within the annual plan in
order that the training programme can be designed around building up for these competitions.

• Training Emphasis – this section specifies the phase of the season is illustrated by a different
colour for each different fitness component and highlights what fitness component is being
emphasised and how long for which is essentially as mesocycle.

• Training phase – the aim of each mesocycle is specified and number of Microcycle within each
mesocycle is specified.

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 Level 4 Award in Strength & Conditioning Manual Macro, meso & micro-cyles

• Other info – any supplementary information can be included in this section i.e. testing dates,
training camps, weigh-ins & technical training objectives etc...

• Training load – both the volume and intensity throughout each micro and mesocycle should
be represented in this section. This will be dependent upon the training emphasis and type of
Periodisation that is being used.

It should be noted that this is just an example of a macrocycle template and by no means exhaustive.
It is purely a representation of the type of information that should be included and how it can be
presented. Once the macrocycle template has been designed then the individual mesocycles can be
designed.

Designing the Mesocycle

TA mesocycle can be defined as a number of continuous weeks where the training programme
emphasises the same type of physical adaptations or component of fitness, for example hypertrophy,
strength or power. A mesocycle represents a phase of training with a duration of normally between
two to six weeks (Microcycle), dependent upon on the sport. During the GPP phase, a mesocycle
normally consists of four to six weeks, while during the competition phase it will the mesocycles will
generally be shorter, usually be consisting of two to four week blocks depending on the competition
schedule. The aim is to fit the mesocycles into the overall plan or timeline to make each mesocycle
end on one of the phases and then to determine the workload and type of work of each cycle based on
where in the overall plan the given mesocycle falls.

The aim is to make sure the athlete either peaks for the high priority competitions by improving each
cycle along throughout the macrocycle. A mesocycle of four weeks in duration is generally
recommended to allow enough time for a training component to be overloaded whilst avoiding
excessive training monotony. This four-week training cycle should ideally consist of three weeks of
progressive overload followed by a one week unload with a reduced training volume, before moving
into the next phase.

Fig 6. Example 4 week mesocycle

The below illustrates the loading patterns of two traditional four week mesocycles.

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 Level 4 Award in Strength & Conditioning Manual Macro, meso & micro-cyles

Fig 6, illustrates a three-week progressive build up followed by a week unload across two mesocycles.
The unload week allows for supercompensation to occur, whilst also ensuring that accumulated
fatigue is dissipated before moving onto the next cycle, which will follow the same pattern. This
loading approach can be used irrespective of the type of periodisation being used (linear vs
undulating) and also the component that is being trained. If the traditional linear model is being used,
then the sequencing of the mesocycles can be based upon the force velocity curve (FVC) as displayed
in fig 25. For example, the following sequence may be applied within the macrocycle;

• Mesocycle 1 – anatomical adaptation (GPP)

• Mesocycle 2 – max strength development (GPP/SPP)
• Mesocycle 3 – power development (SP/CT)
• Mesocycle 4 – speed (SPP/CT)

Although for many sports there is not enough time within the macrocycle to spend training these
qualities independently especially within the competition phase and therefore a concurrent or
undulating method is recommended whereby multiple qualities will be trained throughout each
mesocycle.

Fig 7. Force velocity curve

The FVC identifies an inverse relationship between force and velocity e.g. the heavier the weight lifted
(force), the slower it will be lifted (velocity). Conversely, the lighter the weight, the faster it can be lifted.
Therefore, different modes of training occur on different parts of the force-velocity curve (figure 7). As
the athlete goes from high force, low velocity to low force, high velocity, they work from max strength
work to strength-speed to power to speed-strength to speed. The desired effect of training is to shift
the force-velocity curve to the right because in most sports, speed is a greater requirement than max

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 Level 4 Award in Strength & Conditioning Manual Macro, meso & micro-cyles

strength. Therefore, the Periodisation plan should travel from left to right across the force-velocity
curve when using a linear model. Alternatively, when using the undulating method different elements
of the FVC can be trained on different days within the Micro-cycle (DUP) or a different emphasis
across each week of the mesocycle (WUP).

Designing the Micro-cycle

The Micro-cycle is the deepest layer yet the most detailed plan within the macrocycle. In terms of
convenience a Micro-cycle normally consists of a 7-day period and therefore a mesocycle should be
made up of four to six Micro-cycle. A Micro-cycle should provide a detailed plan of each session that is
included within it including; type of session, exercises, volume and intensity, therefore the Micro-cycle
should consist of a number of training sessions that make up that particular training week. It is
obvious that the session plans should be in line with aim of the both the micro and mesocycles.
Dependent upon the type of Periodisation being used as well as the aim of the mesocycle will dictate
the type of sessions that should make up the particular training week. Table 7 identifies a linear
strength Micro-cycle vs. an undulating Micro-cycle.

Micro-Cycle Comparison

Table 7

Linear Model Undulating Model

Day 1 Strength session 1 Strength session

Day 3 Strength session 2 Power session

Day 5 Strength session 3 Speed session

This is a very basic overview of two different Micro-cycle. The linear model consists of three sessions
all focusing on strength development, although each session should have a variation in total volume
load and exercise selection in order to avoid a high training monotony and fatigue. For example,
session 1 may have a squat emphasis, session 2 may have a bench press emphasis and session
3 may have a dead lift emphasis. The point here is that although the training outcome is the same
throughout the week, variation within the Micro-cycle must still occur. This variation in training load
occurs more naturally within the undulating method due to the different training emphasis across the
sessions which will cause a natural undulation in volumes and loads across the week. The table below
shows an example of a weekly Micro-cycle plan for a team sports athlete during the SP phase.

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 Level 4 Award in Strength & Conditioning Manual Macro, meso & micro-cyles

Micro-Cycle Comparison

Table 8

Mon Tue Wed Thu Fri Sat Sun

AM Speed/agility Anaerobic Recovery/ Speed/ Anaerobic Recover/ Rest day

training endurance technical agility endurance technical
training session training training session

PM Aerobic Power Rest Aerobic Power Rest

endurance session endurance training
training training

The example given involves training multiple fitness components within the same micro and
mesocycle (concurrent), therefore careful consideration must be given to the organisation of these
sessions in order that they don’t negatively affect each other. For example speed training, should
always be planned for when the athlete is relatively fresh and endurance training should be completed
before strength training. Once the macrocycle has been organised then individual session plans need
to be designed which provides much greater detail in regards to the exercises, sets and reps etc. This
Microcycle could be repeated for 4 weeks in total (mesocycle) therefore consideration must be given
to how these training components can be progressed across each Micro-cycle (progressive overload).

Further reading

• Priodisation. Theory & Methodology of training, 5th edition, Bompa &Haff. 2009
• Periodisation training for sports. 3rd edition, Bompa & Buzzichelli. 2015
• Athletic Development. Vern Gambetta. 2007
• Essentials of Strength Training & Conditioning. 3rd Edition. Beachle & Earle. 2008

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 Level 4 Award in Strength & Conditioning Manual

Performance Programmes

Many different nations that traditionally compete in the classic strength sports (Olympic weightlifting
and powerlifting) all have varying points of view and ideologies regarding the subject of program
design. However, a definite theme that is evident in all strength and sports specific programmes that
have stood the test of time and produced many world champions, is that they are built on a solid
foundation.

Building such structured programs based on solid foundations allows for the development of a base
level of strength and robustness in athletes, which in turn, leads to greater adaptions as programmes
progress, and greater injury prevention. For example – to build strength endurance in athletes, a base
level of strength must be developed prior to the transfer of strength endurance. Likewise, competitive
level sprint programs, regardless of the specific sprint event (100m, 200m, etc.) are normally proceeded
by a base level of speed endurance training. Therefore, it is vital that as strength and conditioning
practitioners, programmes are always based on a solid level of strength, conditioning, and robustness.

Their map vs our map

Before building any programs, differentiation between athletes must be taken into consideration. Such
differentiation may involve a compensation between the athlete and the coach, with program
adaptations being made, and therefore coming to a programming cooperation.

An example of such synergist programming and agreement between the athlete and coach would be
the implementation of split squats over lunges, power snatch over full snatch, or pull ups over chin ups.
Such agreement, even though not originally planned by the coach, allows for greater rapport to be built
between the athlete and coach, which in turn, will lead to greater adaptations and progress.

In summary before the intricate details of programming are discussed, coaches must remember that
athlete programs must be built on a solid foundation of strength, robustness, and be agreed upon
between the athlete and the coach. Essentially, practitioners must ensure we don’t aim to develop
prefect programs that are unrealistic, but rather appropriate training interventions that work. When
designing programs, basic performance program principles must be applied. These are:

1. The end point

2. Needs analysis
3. Fundamental principles
4. Build it, and learn to endure it
5. Specificity and exercise selection
6. Write the programme

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 Level 4 Award in Strength & Conditioning Manual Performance Programmes

Step 1: The end-point

Before any programme design can occur, a clear objective or ‘end-point’ must be established. Once
such
an overall objective has been established, a reverse engineering process can occur, with specific
action points throughout the programming journey, that accumulates in a final peak of performance.

For example – a competitive rugby athlete may wish to progress from a championship to premiership
domestic league team, and therefore may need to progress in performance to enable the potential
transfer to a premiership side. Therefore, using a reverse engineering process, the expected
performance assessment data for a premiership athlete would be firstly gathered then compared,
allowing for clear performance objectives to be set for the athlete in question (e.g. improve 1RM squat
performance from 1.5 to 2 x bodyweight in-line with premiership level normative data).

Step 2: Needs analysis

Within strength and conditioning and sports science, the needs analysis is the key stage that all future
programming will be eventually based upon, and allows for the development of evidenced based,
principle guided programs. Put simply, the greater the depth of detail gathered within the needs
analysis, the more effective the programs will be. To see a more detailed description of the needs
analysis process, please refer to the ‘needs analysis’ module within this manual.

Once the needs analysis has been completed, and the performance and movement data has been
gathered and evaluated, then a comparison can be made between an athlete’s current performance
data, and the expected performance data required to meet a particular end-point objective. Put simply,
the current point and end-point objectives can be evaluated, followed by the implementation of
specific training interventions to ‘bridge the performance gap’. It’s this evaluation and programming
process that ultimately provides the fundamental objectives for all action plans and future
programming.

Step 3: Programme design principles

When designing any program, it is vital that the fundamental program design principles are adhered to.
These fundamental program design principles are key to the development of effective and evidenced
based programming with athletes, and ultimately, greater training adaptation and performance. These
fundamental principles are:

• Progressive overload
• Specificity
• Reversibility
• Individualisation

Progressive overload - as first original detailed by Hans Selye (1907-1982) within the General
Adaptation Syndrome model (G.A.S), the body responds to stress by following specific set stages,
which ultimately leads to anatomical adaptation specific to the original training stimulus. Beyond this
adaptation or supercompensation phase, the adaptations made accumulates before reaching a
plateau phase.

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 Level 4 Award in Strength & Conditioning Manual Performance Programmes

Therefore, if further adaption is to be made, the bodily systems need to be subjected to a new training
stress. Put simply, if we want the body to adapt, we need to provide it with a reason to adapt. Without
a training stimulus, the body will enter a state of reversibility. This new training stress or stimulus that
drives adaptation, is referred to as progressive overload.

Fig 8. Progressive overload

Progressive overload is the manipulation of training variables, resulting in the creation of a new
exercise stimulus, leading to a drive in further anatomical adaptation (Stone, 2003). Applied
progressive overload needs to be based on a solid foundation of athletic strength and robustness,
and should be applied ‘progressively’. Which training variables are manipulated is purely dependent on
the desired training goal, and may involve a variety of specific variable manipulations (varying training
frequency, volume, load, intra set rest, exercise selection, etc.).

Lastly, the format to which the progressive overload is applied, based on the relevant periodisation
model, also needs to be considered (linear, non-linear, etc.). Once this has been selected, the
progressive overload plan is to be integrated within the overall macro, meso and micro-cycle plans.
Regardless of any overall progressive overload schedules, strength and conditioning coaches need
to be aware that anatomical adaptations occur in a chaotic order. Therefore, practitioners need to be
able to adapt to such situations, and vary progressive overload/periodisation models accordingly.

Specificity – to ensure optimal transfer of training effects, strength and conditioning coaches need to
design training programs with specificity in mind. This requires programs to be specific to the sporting
demands based on the information gathered previously within the needs analysis process, hence the
importance of this stage. For example, when planning metabolic conditioning training, the interval type
(RST, Sub MAS, etc.). the distanced to be covered, change of direction component, etc. all need to be
considered to ensure optimal transfer of training effects.

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 Level 4 Award in Strength & Conditioning Manual Performance Programmes

Reversibility – as previously detailed within the progressive overload section, reversibility is

the process whereby adaptations gained become reduced, leading to a lack in training/sport
performance. This can result from the occurrence of injuries, illness, excessive training demand or
additional external factors, such as poor nutrition, disrupted sleep patterns and lifestyle management.
Obviously as strength and conditioning coaches, a lack in athlete performance needs to be avoided
at all cost. Therefore, practitioners need to attempt to control and monitor accumulative training and
competitive physical demands, whilst promoting effective external practices in athletes (nutrition
advice, sleep pattern management, etc.) However, it must also be understood that such reversibility
isn’t always within the coaches control (injury occurrence, etc.)

Individualisation – when designing programs, coaches need to consider the individualisation of

programs, rather than attempting to program all athletes training using the same format. For example,
an athlete may struggle to initially perform the snatch exercise. Therefore, this would need to be
replaced with an additional speed strength based exercise, such as cleans, rather than being excluded
(as the need for speed strength development is still apparent).

Step 4: Build it and learn to endure it

Once a program has been developed, the strength and conditioning coach needs to ensure that
programs are adhered to by athletes. It is often the case that athletes and coaches alike may look to
adapt or change programs before giving any adaptation to occur. As stated previously, the best
athletes have built a solid foundation of strength and robustness through the development of a
working capacity and the ability to tolerate high training demands.

As stated previously, once a program has been developed by the strength and conditioning coach,
athletes need to learn to endure that program (Gambetta). The development of such a working
capacity and the ability to tolerate large training demands can only be achieved through the
completion of many hours of training. Such repetitive training stress leads to long term adaptations to
the specific training demands, and cannot be achieved via short-cut training interventions.

Step 5: Specificity and exercise selection

When selecting exercises as part of training interventions, strength and conditioning coaches need to
apply exercise specificity in relation to the planned competition phase. During the GPE and SPE
phases of training, greater exercise variety will be implemented that doesn’t necessarily replicate
sporting movements, but rather develops a solid foundation as previously discussed. Additionally,
during the GPE and SPE phases, greater volume of exercises will be required.

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 Level 4 Award in Strength & Conditioning Manual Performance Programmes

Fig 9. Specificity

However, as the athlete progresses from these initial phases into the SDE and CE phases prior to the
competition or event, the volume of exercises within training will be reduced. Likewise, the specificity
of the exercises selected within SDE and CE training will increase. For example, Olympic lifters will
perform a variety of variations of the classic lifts early within the GPE and SPE training phases (snatch
balance, hang snatch, power snatch, etc.). However, during the SDE and CE phases, the number of
classic lift variations being implemented will be reduced, allowing for greater concentration on the
actual competition lifts (Full snatch).

Step 6: Writing the programmes

Once all relevant factors including: training volume, frequency, load, phase within the
macro/meso/micro-cycle, individual session objectives, and exercise selection have all been
considered, then the program can be designed accordingly (in accordance with the relevant
information detailed within this manual).

However, one final non-logistically aspect that must be considered is the ‘buy in factor’. The buy in
factor refers to the program inspiring athletes to ‘buy’ into the program, and therefore ensuring that
athletes have belief in the programs being completed.

The importance of this ‘belief’ cannot be overstated enough. If athletes believe in the programs being
completed, this will lead to a greater motivational environment and rapport between coaches and
athletes – all of which result in an increase in overall training performance. Therefore, strength and
conditioning coaches must attempt to educate athletes on the benefits and purpose of all
programming elements, building athlete trust within the coaches and the training programs being
implemented.

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 Level 4 Award in Strength & Conditioning Manual

Resistance Training Programmes

Once the needs analysis process has been completed and the appropriate goals have been established
with the athlete, the next phase is about designing the training programme. There are a number of
factors that must be considered within this process and specific training principles must be applied in
order to achieve the aims of the programme and enable the athlete(s) to improve and develop

Training principles
There are specific principles of training that must be applied to a successful training programme such
as the SAID and FITT Principles. The SAID principle is one of the most important basic concepts in
Fitness. It is an acronym which stands for Specific Adaptation to Imposed Demand. It means that when
the body is placed under some form of stress, it starts to make adaptations that will allow the body to
get better at withstanding that specific form of stress in the future. The adaptation process does not
occur by any one mechanism, it is a general tendency of the body which is played out in several
separate mechanisms.

Whilst it is almost impossible to understand and account for all these separate mechanisms in
devising a training programme, it is easy to remember the general SAID principle; it means that the
body is always trying to get better at exactly what you practice. An example of this would be for an
athlete who wants to get stronger, if they regularly lift heavy weights and apply the principle of
progressive overload then in theory the contractile and non-contractile tissues will adapt and get
stronger, although this will be specific to the type of stimulus applied. This is known as the dynamic
correspondence theory; this concept emphasises that all exercises for specific sports be chosen to
enhance the required sport motor qualities/movement patterns across several criteria which include:

• Amplitude/direction of the movement

• Accentuated region of force production
• Dynamics of effort
• Rate and time of maximum force production
• Regime of muscular work/sequencing patterns

The theory proposes that the strength displayed in the execution of a given movement be referred to
only in the context of that given task. Sport movement tasks are specific and goal-directed and the
enhancement in their execution should also be treated as such. Because of this, exercises should be
evaluated based on the type of transfer that they may possess in relation to the degree of skill
performance increase.

After this is established, exercises and/or training techniques can further be classified into categories
such as general physical preparation (GPP) or special physical preparation (SPP). Evaluating the

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 Level 4 Award in Strength & Conditioning Manual Resistance Training Programmes

effectiveness of Dynamic Correspondence can only be decisive with the use of the force velocity curve
alongside this argument. The force velocity curve shows an inverse relationship between force and
velocity (e.g. the heavier the weight you lift (force), the slower you lift it (velocity); conversely, the
lighter a weight, the faster you lift it). Therefore, different types of training occur on different parts of
the forcevelocity curve. As you go from high force, low velocity to low force, high velocity, you go from
max strength work all the way down to speed strength work on the other side of the spectrum. For
most athletes’ it is important that they work the curve throughout their training plan, although this will
be covered in more detail in the Periodisation module. It is important that the S&C coach possesses
an understanding of the FVC and are able to apply these principles within their training programmes.

Fig 10. Force-velocity curve

The next principle that the S&C coach needs to be familiar with is the FITT principle, which refers more
to the practical application of the training programme as opposed to the physiological and it refers to
the following components:

Frequency – refers to how often the athlete trains, therefore the overall number of training
sessions within either the micro or mesocycles. Remember more is not always better as the
athlete(s) needs time to recover and adapt to the previous session(s). A minimum of 2-3 sessions
per week is recommended for resistance training adaptations to occur, although this must fit in
with the athlete’s overall training programme.

Intensity – refers to how hard or intensive the training session is, which in the instance would
refer to how much weight is being lifted, normally determined as a percentage of the athletes
1RM for each exercise. The overall intensity of the session can be established by calculating total
volume load (sets x reps x load) for each exercise and then the volume load for each exercise
added together to give a total load for the session. Session RPE is another valid and easy method
to measure the intensity of a training session.

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Time – refers to the duration or length of the training session. This will be governed by the
number of exercises and length of rest periods within the session. This could also be determined
by actual volume of the session (exercises x set x reps). The optimal length of a resistance
session should last between 45-60 mins inclusive of the warm up, although this may vary
dependent upon the individual athlete(s) time of the season and also number of other training
sessions throughout the week. Generally if a session runs longer than this there are either too
many exercises or too much rest time. Remember minimum dose response is key when working
with athletes and also maintaining their attention and focus. It is also useful to maximise your
training time through the utilisation of super or compound sets, which will be covered in more
detail in the advanced training programme design module.

Type – this is quite self-explanatory but important part of the programme design, which refers
to the mode of exercise being used within a resistance session i.e. Olympic lifts, compound
exercises, isolation exercises, ballistic exercises or Plyometrics. The exercise selection used
should be based upon the goals of the athlete and consideration should be given to the FVC,
speed of movement and movement patterns required for the sport.

It is important to understand and be able to apply these principles when designing a resistance
training programme. Based upon these principles there are a number of other factors that must be
taken into consideration with regards to the content and structure of the programme such as;
exercise selection, exercise order, rest period between sets and exercise tempo which should all be
prescribed based upon the needs of the athlete and goals of the programme.

Exercise Selection
This is the first step in designing the training programme and should be based upon the principles
already discussed within this module and be dependent upon the sport and needs of the athlete.
Ideally when training athlete(s) the exercise selection should be focused on compound movements
that train multiple joints and muscles simultaneously in order to have a greater dynamic
correspondence with sport and isolated muscular actions should be kept to a minimal only used to
focus on specific weaknesses an athlete may have in a particular muscle group, therefore used
predominantly for prehabilitative or rehabilitative prescription. Exercises that give the most “bang
for their buck” should be selected based on neuromuscular recruitment. Fig. 7 illustrates the amount
of motor unit recruitment during different exercises. Exercise selection should also be based upon
training movement patterns that are relevant to the athlete’s sport such as pushing, pulling,
squatting, bending and twisting movements. Most sports are multiplanar in nature so exercises
should involve working through the frontal, sagittal and transverse planes. Consideration should also
be given to the use of uni-lateral exercises as most sports will require an element of unilateral
strength and stability.

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 Level 4 Award in Strength & Conditioning Manual Resistance Training Programmes

Fig 11. Motor unit involvement

Exercise Order
In order to maximise the gains of the training programme, exercise order is key to ensuring a scientific
flow and progression throughout a session. A well designed and structured training session will
ensure the athlete(s) gets the most out of each exercise and should therefore be based upon the
following principles:

• Dynamic/explosive exercises at the beginning - the more dynamic/explosive exercises such as

Olympic lifts should be placed at the beginning of the workout whilst the athlete is fresh as this
will allow maximum RFD and therefore force output, placing these types of exercises at the end of
the workout when the athlete may be both mentally and physically fatigued will result in less force
being produced as well as an increased risk of technique breakdown, and therefore injury.

• Most complex to least complex – the exercises that are more technically demanding to perform
should be placed at the beginning of the session and the simpler exercises should be towards the
end, similarly to the reasons above regarding fatigue and technical issues whilst performing an
exercise.

• Heaviest to lightest – generally the heavier (compound) exercises should be placed at the
beginning of a session and equally the lighter (accessory) exercises should be placed nearer the
end of the session. An example of this would be that a squat would be performed earlier in the
workout than a leg extension. Again, this is to ensure that the athlete(s) quads are in a fatigued
state whilst performing the squat which would possibly compromise the load they can lift whilst
performing the squat.

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 Level 4 Award in Strength & Conditioning Manual Resistance Training Programmes

• Bi-lateral to unilateral – similarly to the reasons above the bi-lateral exercises should be placed
before the unilateral exercises within the session. Although there is more stabilisation and
proprioception required whilst performing a unilateral exercise, these feedback mechanisms
will not be heavily taxed or fatigued following the completion of some heavy compound lifts.
Conversely if the unilateral exercise is placed first it may result in an element of fatigue going
into the bi-lateral movement, for example the Back squat should be performed before a single leg
squat in the programme.

These are general guidelines and there may be circumstances where some of these principles need to
be reconsidered, for an example an athlete who needs to improve their work capacity may need to
perform certain exercises under fatigue or an athlete may be in a hypertrophy phase and the use of
pre-exhaust sets may be a strategy that can be used to enhance the adaptations. These strategies
will be discussed further in the advanced training programme design module. Table 9, highlights an
appropriate exercise order for a hybrid power and strength session.

Exercise Order Example

Table 9

Number Exercise Rationale

1 Power Cleans Requires maximal force production and co-ordination

2 Box Jumps Requires maximal RFD

3 Back Squat Heavy compound movement

4 TRX Pistol Squat Unilateral movement

5 Glute Ham Raise Accessory exercise – posterior chain

Exercise Volume (sets & reps)

Once the exercises have been selected and put into the appropriate order the volume must be applied
through prescribing the specific number of sets and reps to each exercise - this is something that
coaches get hung up on, but should be quite straight forward if the principles are understood. When it
comes to deciding the required number of sets to prescribe the following guidelines can be used and is
based upon the training status of the athlete(s);

• Novice = 2-3 sets

• Intermediate = 3-4 sets
• Advanced = 4-5 sets

Further considerations must be given to the total number of exercises and overall intensity of the
session. Also the time of the season and phase of the macrocycle must also be considered. In terms of
the number of repetitions being prescribed, this will be dependent upon the aim of the programme

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alongside the intensity of the exercise. Table 10 below gives an outline of the repetition schemes that
are recommended dependent upon the desired training outcome. For strength development a low
repetition scheme is required in order to enable the athlete to lift a heavy enough weight that is going
to stimulate a response that is going to make them stronger (above 80% 1RM). If an athlete can
comfortably lift the weight for more than five reps then they are not lifting heavy enough for this
response to occur. Similarly when training for power a low repetition scheme is also recommended (1-
5) as when performing an explosive exercise a maximal voluntary contraction is required at the
highest rate of force development. After only a few repetitions the muscles will start to fatigue will
no longer be able to function at this level, therefore continuing to train beyond this will become
counterproductive as the athlete will no longer be training to improve power output. A much higher
repetition scheme is required when it comes to training for either gaining muscle mass (hypertrophy)
or muscular endurance. In order to change the structure and size of the muscle fibres there needs to
be a significant greater time under tension (TUT) needs to occur in order to cause greater damage to
the muscle fibres.

Exercise Intensity
The exercise intensity refers to the amount of load or weight used during an exercise and again is
dependent upon the aim and desired outcome of the programme. For strength development, heavier
loads above 80% 1RM are required in order to adequately stimulate the neuromuscular system and
subsequently result in positive adaptations. In regards to training for power the optimal load to
produce peak power (force) is very exercise and outcome specific. For example peak power during the
jump squat occurs between 20-30% whereas during the clean it occurs at about 80% 1RM. Further
consideration should be given to the FVC and the speed of movement required as it is apparent that
the heavier the load being lifting the slower the movement will become. For both strength and power
development there should be intent to move the weight as quickly as possible, specifically during the
concentric component of the exercise. Due the higher repetition range and lower rest periods during
hypertrophy training a relatively lower load should be used in order to allow the repetition range to be
maintained, the literature generally suggests between 60-80%1RM for this type of training.

Recommended Training Prescriptions

Table 10

This table illustrates the recommended training prescriptions for the different training modalities.

Sets Reps TUT (per set) No. of exercises % Load Rest

Power 3-5 1-5 5-10s 3-5 Exercise specific 2-3m

Strength 3-5 1-6 10-30s 4-6 >80% 1RM 2-5m

Hypertrophy 4-6 6-12 45-90s 6-8 60-80% 1RM 60-90s

Muscular 2-3 >12 60-120s 6-8 40-60% 1RM 30-90s

Endurance

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Exercise Progressions
For the athlete(s) to continually improve and develop they will require constant challenging and
stimulating from both a physical and mental perspective. One method that can be used to achieve this
is to frequently change or progress the exercises prescribed within the programme. A programme
should be modified and progressed every 4-6 weeks in order to reduce too much training monotony
and stagnation. Table 11, shows some examples of exercise progressions for different movement
patterns. Generally, these progressions are based upon changing the exercise complexity or the load
potential of an exercise.

Exercise Progressions

Table 11

Bi-Lateral Squat Unilateral Squat Lunge Olympic Lifts Plyometrics

Patterns Patterns Progressions
Overhead Squats Split Squat Reverse Lunges Pulls From Landing (force
Hang acceptance)
Front Squats Bulgarian Split Forward Lunges Catch From Jumping (force
Squat Hang production)
Back Squats Single Leg Squats Incline Lunge/Step Pulls From Reactive Jumps
up Floor
Box Squats Decline Lunge/ Catch From Unilateral
Step down Floor

Rest Periods
This is an important yet often overlooked component of the resistance training programme and again
should be prescribed dependent upon the aims of the programme. For both strength and power
programmes longer rest period (2-3 mins) should be allocated in order to allow full recovery between
sets. Due to the nature of this type of training, maximal intensity is required and if an athlete(s) is not
given enough recovery time, it is highly likely that they will not be able to perform the following sets at
the intensity required, subsequently resulting in either a reduction in force production and /or RFD
which would then defeat the purpose of the programme. In contrast, for both hypertrophy and
muscular endurance much shorter rest periods (30-90s) are necessary. For both of these types of
training it is important that the athlete(s) train through and induce fatigue in the working muscles
in order to allow lactate and H+ to accumulate in order to provoke the required adaptations in the
muscles.

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Exercise Tempo
The exercise tempo refers to the speed at which the exercise is performed at, which will be both
exercise and goal specific based upon the athlete’s needs. The tempo at which an exercise is
performed along with number of repetitions performed will determine the total time under tension
(TUT) for a muscle or muscle group during a particular set. Generally, the greater TUT, the more
muscle damage is caused and subsequent fatigue as a result. During heavy strength training it is
recommended that eccentric component of an exercise should be relatively slow and under control
(2-4s), whereas the concentric phase should be performed as explosively as possible in order to
recruit the highest number of type 11 fast twitch fibres. Due to the nature of power training generally
being either ballistic or Plyometric in nature the concentric, eccentric and transition components
need to be performed as quickly as possible in order to produce the maximal RFD. During hypertrophy
training much more TUT is necessary to result in further muscle damage in order to elicit an
adaptation in the muscle fibres, so generally a slow controlled contraction is recommended during
both the concentric and eccentric components.

This module has identified the many considerations when it comes to designing a resistance training
programme. Once you have completed the needs analysis of the athlete and understood these
principles, you now need to go away and practice designing some training programmes for a variety
of different athletes. Remember that when it comes to designing a programme it is both an Art and a
Science, therefore scientific principles need to be applied but there should also be an element of
creativity and variation within each programme. For further guidance please refer to Appendix 1 for
some example resistance training programmes.

Further reading

• Practical Programming for Strength Training. Rippitoe M. 2009

• Science and Practice of Strength Training, Zatsiorsky V, 2006.
• Starting Strength. Rippitoe M, 2013

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 Level 4 Award in Strength & Conditioning Manual

Speed & Agility Training

Speed and agility are essential fitness components for most athletes participating in many different
sports. Speed can be the defining factor in determining the success of an athlete, therefore it essential
that the S&C coach can effectively plan and deliver speed training programmes. The aims of this
module are to provide a clearer understanding of the different components of speed and then focus on
how to develop and improve speed through the appropriate training methods.

Speed
Speed is defined as “the ability to move quickly across the ground or move limbs rapidly to grab or
throw”. Speed is not just about how fast an athlete can run or move, but is dependent on their
acceleration, maximal speed of movement, and also speed maintenance. Movement speed requires
good strength and power, but also too much body weight and air resistance can slow the athlete down.
In addition to a high proportion of fast twitch muscle fibres, it is vital to have efficient mechanics of
movement to optimise the muscle power for the most economical movement technique.

Agility
Agility is defined as “a rapid whole body movement with change of velocity or direction in response to
a stimulus”. Agility can be influenced by strength, balance, coordination, position of the centre of
gravity, as well as running speed and efficiency.

Throughout this module the term “speed” will refer to all speed components including agility, which is
also known as “sports speed”. Sports speed is made up of many sub-components such as acceleration,
deceleration, and reactiveness, changing direction, maximal velocity, speed maintenance,
speedendurance, and repeated sprinted ability (RSA).

Acceleration
Acceleration is “the rate at which an athlete can change or increase their velocity” and it is the ability
to overcome inertia through the application of force into the ground. Acceleration is a product of stride
frequency, therefore requires high levels of concentric strength and force production. In many sports
acceleration is more important that maximal velocity or top end speed often in sport an athlete is
required to accelerate from an unpredictable position such as landing, jogging or turning therefore this
should be considered when devising the training programme.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Deceleration
Deceleration is the opposite of acceleration and is therefore “the rate at which an athlete can reduce
their velocity”. This is equally if not more important than being able to accelerate quickly as most
sports require athlete(s) to be able decelerate and change direction at high velocities. Deceleration
requires large amounts of eccentric strength especially in the quads and hamstrings, if an athlete
lacks strength in these areas their risk of injury will be increased when decelerating at high speeds.

Reactiveness
Reactiveness or reactive speed refers to both the cognitive processes between the brain and the
body – the ability to see, process and react to an unpredictable stimulus. It is also the physiological
processes that occur within the musculo-tendon unit (MTU) in order to producereduce and reproduce
force in the shortest possible time. This is a physiological mechanism that occurs during Plyometric
training. It is apparent that reactiveness is an essential skill requirement in many sports, so again
therefore needs consideration and inclusion in the overall training programme.

Change of Direction
Change of direction (COD) more commonly known as agility or multi-directional speed is a key speed
component for many court or field based athletes. It is a combination of many of the above qualities;
acceleration, reactiveness, deceleration and may also incorporate turning and/or cutting actions as
well. Similarly, to accelerating and decelerating, this requires large amounts of both concentric and
eccentric strength to be able to perform these actions efficiently, whilst also minimising the risk of
injury.

Maximal Velocity
Maximal velocity refers to an athlete’s absolute top speed or the quickest speed at which they can run
or move at. Maximum velocity is normally achieved at around 40m during a maximal sprint, therefore
may not be as in important as other speed components for some athletes dependent upon the
demands of the sport. Speed is a product of both stride length and stride frequency, although during
to speed running stride length becomes of greater significance, which will be discussed in greater
detail within the technical model.

Speed Maintenance
Speed maintenance is the ability to minimise deceleration or the ability to sustain top speed
whilst sprinting. This quality is more important for track athlete’s i.e. 100-200m sprinters as
opposed to court or field based athletes. This speed quality also requires some strength and

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power endurance capabilities in conjunction with efficient mechanics and good stride length.

Speed-Endurance
Speed-endurance is the ability to sprint or run at high intensity for an extended period of time i.e. 200-
400m sprints. This type of work predominant taxes the glycolytic system therefore results in lactate
and H+ accumulation and is very specific to the needs of the sport. For example, this speed quality
is rarely required in many sports so careful consideration should be given before implementing this
type of training into an athlete’s programme.

Repeated Sprint Ability

Repeated sprint ability (RSA) is the ability to perform repeated high intensity actions interspersed
with short recovery periods. RSA often gets confused with speed endurance training but in reality,
they are quite different in nature, as speed endurance training requires constant sprinting whereas
RSA requires intermittent sprints which predominantly taxes the ATP system whilst sprinting and
the aerobic system during the recovery between sprints which is much more relevant to many team
sports athletes as opposed to speed endurance training. There is research to suggest that athletes
with a higher V02 max recover quicker between sprints and are therefore able to maintain a more
constant sprint speed across multiple sprints compared to athletes with a lower V02 max.

Speed Technique
There are different sprinting models that can be seen, dependent upon an athlete’s characteristic as
well as the demands of the sport. The idea of this section is to provide a basic understanding of the
different phases of sprinting as well as outline an efficient technical model during both accelerating
and top speed running, including; some key coaching points that can be implemented with an athlete
or group of athletes.

Acceleration Phase
This phase is characterised by an excessive forward lean position of the body, although good posture
and alignment between the shoulders, hips and ankles should be maintained. The foot contact
should be behind the hips in order to produce horizontal forces to propel the athlete forward. Ground
contact times will be longer during this phase and strong forceful steps should be encouraged. Many
acceleration models are taken from sprinters whereby they start in a low position from the blocks
and accelerate out from this already low position. Although the same principles can be applied to
other athlete’s even if they are accelerating from a standing position. The athletes should be coached
to lower their centre of mass and try and adopt the forward lean position.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Fig 12. Acceleration Model

The key coaching points that should be re-enforced during the acceleration phase are as follows;

• Toes to shins – encourage the athletes to maintain ankle dorsiflexion in order to increase ground
reaction forces and minimise ground contact times.
• High knee drives to increase downward force production capacity.
• Hard forceful steps on ground contact to increase ground reaction forces.
• Maintain good posture and avoid excessive trunk movement to avoid energy leaks.
• Hips to lips – good arm drive in opposition to leg action to further increase force production and
propulsion

Top Speed Phase

The principles of top speed running are different to that of accelerating and therefore require slightly
different physical properties. During top speed running the athlete will be in a much more upright
position and the foot strike should be directly underneath the hips. There is much less emphasis on
generating force compared to the acceleration phase, and more demand for maintaining speed
through increasing stride length and reducing ground times. Therefore, requiring good mobility &MTU
stiffness as well as high RFD qualities, this can be developed through the use of Plyometric training.
Fig 13 illustrates the mechanical model of sprinting and also the different phases of the sprinting
cycle.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Fig 13. Phases of Sprinting

The key coaching points during maximal velocity sprinting are as follows:

• Maintain tall upright position and good posture

• Minimise ground contact times (running on hot coals)
• Try to reach / claw out during swing phase
• Ensure foot contact is directly beneath the hips to minimise breaking forces / deceleration
• Maintain good arm mechanics/swing to maintain momentum

As previously mentioned sprinting is both a product of stride length and stride frequency so in
principle the longer an athlete’s stride and the less ground contact time they can achieve will result in
them being able to run quicker.

It is important to understand the different physical requirements during accelerating, sprinting and
changing direction, to be able to design and effectively coach a speed programme for the athlete(s).
In order to determine the speed requirements of a particular athlete, reference should be given to the
needs analysis of the sport to determine the predominant speed characteristics required. For
example, there would be no need to spend time training maximal velocity with a tennis player as this
is not required for the sport. This time would be spent much more effectively training acceleration,
deceleration and changing direction as this would be much more specific to the demands of the
sport. Once this has been established the needs of the athlete should be determined through various
speed tests that are specific to the requirements of the sport and the athlete.

Speed Testing
There are a number of different speed tests that can be implemented in order to assess the athlete’s
ability to perform a particular speed component. Table 12 illustrates some speed tests that can be
used to assess the different speed qualities;

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility

Speed Tests

Table 12

Acceleration Max Velocity RSA/Speed Agility

Endurance
Leg Strength (1-3RM) RSI Strength/power endurance T-test

Vertical Jumps (SJ & CMJ) 30-100m sprint times RAST 505 test

Horizontal Jumps 100-400m sprint times Illinois test

(distance)
10-30m sprint times

Acceleration
As acceleration is a product of force production both strength and power should be assessed in order
to determine if an athlete is deficient in either of these components as this could result in a limiting
factor during acceleration performance. Specific tests that could be used are either a 1 or 3rm
performing a power clean, squat or leg press to determine strength and either a vertical or horizontal
jump to measure power. A specific test to measure acceleration speed would be to carry out a 30m
sprint with 10m & 20m splits. Table 13 below displays a range of scores for the 10m, 20m & 30m
sprints for athletes.

Range of sprint scores

Table 13

Good Average Poor

10m <1.95s 1.96-2.2s >2.2s

20m <3.0s 3.1-3.4s >3.5s

30m <4.0s 4.1-4.4s >4.5s

Maximum Velocity
Maximum velocity testing should again be based upon the relevant distances covered within the sport
and to determine the maximal velocity a distance of between 50-60m should be used to ensure the
athlete(s) reaches their maximum. The maximal velocity can be determined by dividing the distance
covered by the time it took. For example, if an athlete ran 50m in a time of 5.8s (50 ÷ 5.8) would
determine that the athlete had a maximum velocity of 8.6 m/s (metres per second). An MV of above
9.0 m/s would be deemed as good, 8.4-8.9 would be reasonable and a score below 8.4 m/s for a team
sport athlete, this figure would be higher in track athletes whereby speed is the only focus.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Repeated Sprint Ability (RSA)

RSA can be measured by performing a consecutive number of sprints with a short amount of
recovery between each sprint. Normally this would consist of 5-6 sprints over 30-35m with 10-
20s recovery between each rep. Firstly the power for each sprint needs to be calculated using the
following formula (weight x distance ÷ time) and then the fatigue index can be established by using
the equation (max power – minimum power ÷ total time for all 6 sprints).

For example:

Max power (W) – Min Power (W) ÷ total work time = Fatigue Index (FI)

700 –500 ÷ 24 = 8.3

When assessing RSA the key indicators are both the peak power which ideally should be as high as
possible alongside with a low fatigue index score which indicates that the athlete is both able to
perform high sprinting outputs but is also able to maintain the outputs across multiple repetitions.
For an athlete with a high-power output and high FI score this would indicate that the athlete has
poor repeated sprint ability and therefore needs to train this speed component if it is a requirement of
the sport.

Agility
There are a number of different agility tests that can be used such as the T-Test, Arrowhead, 505 or
Illinois tests. It is recommended that the one that most replicates the movement pattern of the
sports is selected. Below is an example of each of these tests with a brief description;

Fig 14. T-test

The T-test can be performed using different movement

patterns depending upon the required movements for the
sport. The traditional way to perform the test is to
accelerate from A to B and then lateral shuffle from B to C,
C to D and back to B, finishing with a backpedal from B to
A. Alternatively it can be carried out by running forwards,
then cutting left or right around B, then running out to C or
D back into B and then
finishing back to A.

Fig 15. 505 agility test

The aim of this test is to measure 180-degree turning

ability and comparing bi-laterally. The test is completed by
sprinting out (15m) to the turn line, turning and then
sprinting back, the time is recorded between the 5m zone.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Fig 16. Arrowhead agility test

The arrowhead test is an overall test of multidirectional

speed. The athlete sprints to cone A, makes a right cut
and weaves around D, sprints out to cone B where a 180
degree left hand turn is made and then sprints back to
the start line. This is then repeated on the opposite side.

Once the appropriate speed and agility tests have been administered and the athlete’s needs have been
established the Strength and Conditioning Coach can then go about designing and implementing a
speed development programme.

Speed Training Methods

When it comes to speed training there are a number of modalities and methods that can be used in
order to develop a particular component of speed. These methods can be classified as either general
physical preparation (GPP) or specific physical preparation (SPP). GPP would generally refer to non-
specific running drills that can indirectly improve acceleration or speed; this would include both
traditional strength and power exercises that would be performed within the gym. SPP for speed
development generally refers to sprinting specific drills that act to transfer the strength qualities gained
in the gym onto the field or track (dynamic correspondence). When it comes to speed to development
emphasis should be given to both the technical and physical components to get the best adaptations
possible is response to a particular drill or programme. The exercises prescribed should again be
relevant to the sport requirements and needs of the athlete. Table 14 illustrates the different training
modalities that can be used for each speed component.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Speed Training Modalities

Table 14

Acceleration & Deceleration Max Velocity RSA/Speed Endurance Agility

Strength & power exercises Plyometric drills (gym Strength & power endur- Lateral strength &
(gym) & field) ance drills (gym) power exercises
Mechanical drills (wall) Mechanical drills Speed endurance sprints Ladder, hurdle &
(100-400m) pole drills (SAQ)
Resisted sprints (0.30m) Overspeed drills Repeated sprint drills (0- Cutting/turning
50) drills (COD)
Hill sprints Downhill running Stride-hollow-stride Linear & lateral
decelaration drills
Starting/reaction drills Flying starts

Ballistic exercises

Acceleration Drills
The following exercises are a few examples of some SPP drills that can be used to help improve
acceleration;

Wall Drills – the purpose of the wall drill is to focus on developing good acceleration mechanics
and force production without actually running. If these drills are performed properly they are
great for developing explosive power in the posterior chain and therefore increasing the ground
reaction forces that are required when accelerating. These drills can be progressed or regressed
very easily and are straight forward to coach; they generally work well in the warm up prior to a
speed session.

Fig 17. Wall drills: The Power Line

From the start position implement a marching action. Have

the athlete raise the right leg so that the ankle is beneath
the hips, toe dorsiflexed. On a command, the athlete will
march, alternating legs, for a given number of repetitions.
They will finish with their leg in the original starting
position. It is important that the athlete can maintain
correct posture and maximal force is applied into the floor.
The exercise can be progressed by speeding it up and
working off of prescribed repetitions and then made reac-
tive on the coach’s cue.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Resistend Sprinting – can be used to overload the athlete during the acceleration phase of
sprinting. Different modalities can be used such as; pulling sleds, pushing sleds, resistance bands
or partner resistance. Caution must be taken when prescribing the optimal load as it is
suggested that once an athlete goes above 10% of body weight that sprinting mechanics may
be altered. For this reason sleds are a preferable tool to use at it is easier to control the load
and amount of resistance that is being applied, although this method can be quite time
consuming especially if working with a team of group of athletes. This can be a good method to
encourage athletes to apply force behind their COM. An example of a resisted speed session
would consist of 4 x 20m sprints with a 10kg sled followed by 2 x 20m sprints with no resistance
as a contrast. Full recovery 2-3 mins between reps is recommended to ensure maximal outputs
during each repetition.

Hill Sprints - during hill sprinting, the athlete is using their body weight as a resistance to push
against, so the driving muscles from which their leg power is derived have to work harder. They
should aim to drive hard, pushing upwards with their toes, flexing their ankle as much as
possible, landing on the front part of the foot and then letting the heel come down below the
level of the toes as the weight is taken. This stretches the calf muscles upwards and downwards
as much as possible and applies resistance which overtime will improve their power and
elasticity. Hill work results in the calf muscles learning to contract more quickly and thereby
generating work at a higher rate, they become more powerful. The calf muscle achieves this by
recruiting more muscle fibres, around two or three times as many when compared to running
on the flat. Hills also help to improve the power of the quads as they provide the high knee lift
that is required. It is recommended to optimum angle of the incline should be between 10-20
degrees. Hill training offers the following benefits:

• Develops power and muscle elasticity

• Improves stride frequency and length
• Develops co-ordination, encouraging the proper use of arm action during the driving phase and feet
in the support phase
• Develops maximum speed and strength

An example hill session would consist of 4-6 x 30m hill sprints with full recovery between repetitions.

Maximum Velocity Drills

These drills should only be implemented once the athlete has a good strength and conditioning base
and ideally should have spent some time working on acceleration drills before trying to improve
maximum speed. There are some specific modalities than can be used such as Plyometric drills and
over speed running to improve stride frequency although consideration must be given to safety issues
with this type of training. Fundamentally MV training is about getting the athlete running quickly over
increased distances (short to long), therefore is more about the programming as opposed to the
implementation of training modalities. It is important to remember that these types of drill are highly
taxing and fatiguing and therefore should be used in moderation. Examples of some MV drills are as
follows;

• Flying Starts – the aim of these drills is for the athlete to gradually build up to maximum speed and
then be able to maintain this speed over a set distance. For example, you may begin with a 30m
acceleration zone followed by a 20m maintenance zone. The maintenance zone can be gradually

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

increased over time as the athlete(s) gets more conditioned to the drill and will then be able to
maintain top speed for longer.

• Downhill / over speed running – the purpose of downhill running is to improve stride length,
frequency and co-ordination by the athlete running quicker than they could do when running on a
flat surface. There is mixed evidence as to the effectiveness of this type of training and it is classed
as an advanced strategy, so definitely should not be used in novice athletes. The optimal gradient
of the hill is between 5-15 degrees when using downhill running. Another method would be to use
a tow or bungee to apply an over speed force - although this method is more risky and difficult to
measure.

Reaction Drills
As most sports require a reactive element to either an object or an opponent it is important that this is
also trained within the speed component. There are many ways in which this can be achieved and quite
often it’s about being creative within the context of the sport. Some examples of different ways to do
this include;

• Ball reaction drills – this is a simple way to include some reactiveness to a drill, just by dropping or
throwing a ball that the athletes need to react to, these drills can also start to become sport or even
positional specific.

• Partner reaction / mirror drills – these are good drills to use to get the athletes to better respond to
the movement of an opponent. An example of this would be to put two athletes facing each other
into a 5 x 5 grid with a 10m sprint zone either side. Athlete A needs to move around in the grid and
Athlete B needs to mirror their movements. When athlete A feels that have lost athlete B, they need
to sprint out to one of the 10m cones, Athlete B must again react and try and catch them. These are
good drills for team sports athletes, where man to man marking is required.

• Cone drills – these are as simple as putting down a few different coloured or numbered cones in
a particular shape (square, circle, star etc...). The athlete starts in the centre of the shape and the
coach calls a number or colour that the athlete has to move to as quickly as possible.

• Coaching cue drills – these are whereby the coach just calls out different instructions that the
athlete has to respond to i.e. up, down, left, right & turn. This can be performed into a grid and can
be followed by a sprint. To make this more difficult the coach could get the athlete to perform the
opposite movement to the instruction given. For example, if the coach calls up, the athlete must go
down.

• Reaction speed drills - can be quite fun and enjoyable but care and attention must be given to the
quality and intensity of the session in order that the appropriate overload is achieved within the
session.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Agility Drills
There is an endless list of agility drills that could be provided including those ones shown in the testing
section. When training agility, it is important to refer to the necessary movement patterns required
within the sport and to design drills that specifically replicate these movements. There are a number of
different patterns that can be trained under the term of “agility” including;

• Cutting – ss the ability to accelerate, decelerate and then accelerate at a different angle (10-90
degrees). This requires good strength in both the frontal and sagittal planes and is an important
quality required for many sports. An example cutting exercise would be the zigzag drill over 20-
30m. The athlete should be encouraged to lower their COM and explosively drive off the outside
leg when pushing off.

• Turning and twisting – requires the athlete to manoeuvre or turn around an object or person. The
mechanics are slightly different to that of cutting and an example would be the Illinois agility drill.

• Lateral movements / shuffling – requires the athlete to be able to move laterally or side to side as
quickly as possible, which could be in the form of shuffling or by using the cross step to move. An
example of this type of drill would be the T-Drill.

• Backwards movements / backpedalling – this is often a movement that is overlooked when

it comes to training. Athletes often spend time training on speed running forwards but often
neglect backwards running. Backwards running can be used as a good conditioning tool for the
hamstrings and should be trained if it is a necessary requirement for the sport. Backwards running
can be trained in isolation or integrated within a multi-directional agility drill.

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 Level 4 Award in Strength & Conditioning Manual Speed & Agility Training

Speed Programming

Similarly to strength training, the key to developing speed with an athlete is not necessarily the exercise
selection but more importantly the overall programme design. When designing the speed programme
consideration must be given to the following:

• Needs of the sport and the athlete – as has already been discussed in the needs analysis module

• Athlete’s status - the training age and experience of the athlete must be considered before exercise
choice and exercise volume can be programmed. A novice athlete will require much less volume
load than a more experienced or advanced athlete.

• Time / stage of season & aims of session or cycle – this will dictate the speed emphasis that
is required during a particular stage of the season or competition, with more emphasis given to
GPP or SPP. For example, during the off season more emphasis may be given to strength and
power development (GPP), whereas during the pre-season this focus may shift to acceleration and
max velocity development and then shift into speed maintenance phase during the in season or
competition phase.

• Training volume (distance x reps x sets) – this will be dependent upon the athletes status and
time of season, although the minimum dose rule should be applied in order not to overcook the
athlete(s). This is also a good way to measure and plan specific loads for a speed session.

• Rest time between reps, sets & sessions – full recovery is required between repetitions when
it comes to speed training. A work to rest ratio of 1:10-1:20 is recommended to allow for this.
Therefore, if a sprint repetition took approx. 5s then a rest time of 50-100s should be given. This
is why speed training can be quite consuming. There are ways in which this recovery time can be
utilised such as by practising some low intensity technical skills. It is also recommended that 48-72
hours recovery is given between sessions in order that the athlete is fresh and not fatigued when
performing speed work.

• No of sessions per micro & mesocycle – a minimum of 2-3 sessions per week is recommended
for speed development, although during the season 1 session per week may be enough to maintain
speed.

• Exercise selection and order – all speed sessions should begin with a RAMP warm up, leading into
some mechanical drills. Either the intensity or distances of the sprints should be progressive. For
example, 2 x 20m, 2 x 40m, 2 x 60m sprints in order that the athlete is adequately prepared for the
intensity of the longer sprints.

• Progressive overload principle – as all fitness components progressive overload must be applied,
which can be achieved through increasing the total sprint volume across a mesocycle.

The speed pyramid shown in Fig. 18, illustrates how to build a long-term speed programme and should
be based upon developing good mobility, movement literacy and running mechanics as well as
developing a good strength base before beginning actual sprint training. These are the essential

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 Level 4 Award in Strength & Conditioning Manual Speed Programming

foundations to build speed upon as an athlete with poor movement, technique or strength levels will
always be limited in their speed development and will never fully reach their maximum potential.

Fig 18. Speed pyramid

When it comes to developing a speed programme the short to long approach is recommended. This
method was developed by the legendary sprint coach Charlie Francis. This approach is based upon the
premise that an athlete needs to develop a quality before they can learn to endure it. For example an
athlete needs to develop good levels of speed before they can improve their speed-endurance. This is
also known as reverse Periodisation whereby you start with a relatively high intensity training block and
progressively increase the volume across that particular phase or cycle. This is a very popular model in
the world of sprinting and can be very effective if it is implemented correctly. An example of this for a
team sport athlete may be during the 1st phase to focus on acceleration and COD qualities over shorter
distances, progressing to MV work in the second phase and moving onto RSA drills during phase 3.
Appendix 2 shows an example of 6 week speed training programme for a football player and Appendix
3 shows an example of a speed training session for the same player.

Further reading

• Developing Speed (Sport Performance Series), Jeffrey’s I, 2013.

• Training for Sports Speed and Agility: An Evidence-Based Approach. Gamble P, 2011.
• Training for Speed, Agility, and Quickness, Brown L, 2014.

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 Level 4 Award in Strength & Conditioning Manual

Plyometrics

Plyometrics are exercises in which the muscles exert maximum force in short periods of time, with the
goal of increasing power (speed-strength). This training focuses on the athlete’s ability to switch from
an eccentric to a concentric contraction in a rapid or “explosive” manner, such as jumping or
bounding exercises. Since its introduction in the early 1980s, two forms of Plyometrics have evolved. In
the original version of Plyometrics, created by Russian scientist Yuri Verkhoshansky, it was defined as
the shock method. In this, the athlete would drop down from a height and experience a “shock” upon
landing. This in turn would bring about a forced eccentric contraction which was then immediately
switched to a concentric contraction as the athlete jumped upward. The landing and take-off are
executed in an extremely short period of time, in the range of 0.1- 0.2 seconds. The shock method was
an effective method used by athletes to improve their speed, quickness, and power after development
of a strong strength base. Rather than using the term Plyometrics to indicate exercises utilising
the shock method, it may be preferable to use the term explosive or true Plyometrics which can be
considered the same as the Plyometrics originally created by Verkhoshansky. The shock method
created was the result of studying the actions that occur in running and jumping. It was found that the
landings and take-offs in these two skills involved high ground reaction forces that were executed in
an extremely quick and explosive manner. For example, time of execution of the landing and take-off
in jumping was close to 0.20 seconds and in sprinting it was approximately 0.10 seconds. The second
version of Plyometrics, relates to doing any form of jump training regardless of execution time. Such
jumps cannot be considered truly Plyometric since the intensity of execution is much lower and the time
required for transitioning from the eccentric to the concentric contraction is much greater, making it
more ballistic in nature as opposed to Plyometric. As a result, it is important to distinguish which type of
“Plyometric” exercise is used in order to determine its effectiveness and potential to receive the benefits
associated with Plyometric training.

Stretch Shortening Cycle

The mechanism of the stretch shortening cycle (SCC) is the predominant factor that makes Plyometric
effective and consists of three distinct phases, the lengthening (eccentric) component, the amortisation
(transition) phase and the concentric component. The lengthening phase is the pre-stretch of the
muscle whereby the muscle is lengthened and elastic energy is generated to provide a greater and
faster contraction during the subsequent concentric contraction. The amortisation phase is the
transition time between the eccentric and the concentric components; this is often referred to as the
ground contact time. The amortisation phase needs to be a short as possible or the elastic energy
generated will be dissipated. The concentric phases are normally referred to as the take-off or push
off during a jumping or bounding movement, and the amount of force produced and rate of force
development will be dependent upon how much pre stretch occurred within the muscle, and how

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 Level 4 Award in Strength & Conditioning Manual Plyometrics

quick the amortisation phase was performed. An example would be to use the elastic band analogy,
for example if you were to flick an elastic band, the further the band was pulled back (stretched) and
released the further the elastic band would travel, similarly to what happens to a muscle during a
Plyometric action. In order for an exercise to be classed as a true Plyometric exercise the amortisation
phase must be less than 0.2s.

Fig 19. Different Phases of the Stretch Shortening Cycle

Plyometric Assessment
Before prescribing Plyometric exercises to an athlete their ability to effectively perform a Plyometric
movement needs to be assessed to ensure that they not only possess the necessary technique and
physical qualities required but are also not at risk of injury through technical or strength deficiencies.
The following questions need to be answered to determine how competent an athlete is and therefore
what level of Plyometric training they are ready for;

• Can the athlete perform the movements well? (squatting, jumping & landing)
• Are they strong enough to absorb / reduce the impact forces? (stiffness)
• Do they possess symmetry? Left vs. Right?
• Are the reactive? (Efficiency of SSC)

Table 15

Phase 1 (Movement Phase 2 (Strength Phase 3 (jump testing) Phase 4 (RSI testing)
screen) testing)
Bi-lateral squat Squat strength (1- Squat jump 30cm drop jumps (RSI)
Unilateral squat 3rm) - 1.5 x BW CMJ Repeated CMJ’s (10 for
Box jumps SL squat or leg press EUR time)
Ankle mobility (dorsi- strength Single broad jumps Repeated broad jumps
flexion) (bi-lateral & unilateral)

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 Level 4 Award in Strength & Conditioning Manual Plyometrics

As illustrated in Table 15, the screening process should consist of four different components; Phase 1
the movement screen should be used to assess the athlete’s ability to perform basic movement
patterns in a controlled environment. Phase 2 consists of assessing the athlete’s lower body strength.
It is recommended that an athlete can squat 1.5 x body weight before they engage in high intensity
Plyometric training. If an athlete presents with poor strength levels, then it is more appropriate to spend
time developing this quality before trying to improve speed. Phase 3 involves measuring an athlete’s
explosive qualities through the implementation of various jump tests and phase 4 examines the
athlete’s Plyometric ability or more specifically the reactive strength index (RSI). The RSI involves an
athlete performing a drop-jump on a contact mat or force platform.

The test was developed to measure how an athlete copes and performs during Plyometric activities by
measuring the muscle-tendon stress and their reactive jump capacity. It demonstrates an athlete’s
ability to rapidly change from an eccentric motion into a concentric muscular contraction and is an
expression of their dynamic explosive vertical jump capacity. The index is a useful tool for monitoring
an athlete’s reactive jump capacity and comparing against normative values, in addition to monitoring
training progress. It can also be used to provide recommendations for an athlete’s optimal drop height
for Plyometric exercises. RSI can be measured by using the either of the following methods;

• Method 1: RSI = Jump Height / Ground Contact Time

• Method 2: RSI = Flight Time / Ground Contact Time

Plyometric Training
Plyometric exercises range from simple bouncing during a warm-up to an intense series of jumps and
bounds during heavy training periods. With any risk from training, coaches need to ensure the right
mechanics of the exercise is done properly and the right ways to teach the movement patterns and
should replicate those movement patterns closest to the sport. The following aspects must be
considered when it comes to designing a Plyometric session or programme;

• Take off and Landing — how does the athlete take off and land, either from one foot or two? Taking
off with either one or two feet may not be a clear indicator of output since many single leg actions
with run ups may have a lot of forces such as bounding after a fast acceleration. Many sports
require a take-off and landing from 1 leg, therefore consideration must be given to this within the
training programme, although not before the athlete has mastered taking off and landing from two
legs. Landing is the primary variable that classifies the Plyometric activity. Hops differ from bounds
because they stay on the same foot from take-off to landing, and bounding requires an alternation
of each leg and can be only one on foot at a time. Efficient landing mechanics must be developed
on both two and then one leg, ensuring that ground contact times remain short enough to be
classed as a Plyometric exercise.

• Loads — it is recommended that only body weight is used when Plyometric training. It is important
to remember that Plyometrics are used to develop speed, therefore by increasing the athletes
weight will conversely slow down their RFD that they can produce during an exercise. Although the
use of weighted vests can be used for certain exercises such as depth jumps. Since the single leg
demands of bounding and hopping are high, it is not necessary to add external load. Instead jump /
hop distances or heights can be increased to apply progressive overload.

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 Level 4 Award in Strength & Conditioning Manual Plyometrics

• Force Direction — are the predominant forces required for the athlete’s sport either horizontal
or vertical in nature? Plyometric exercises involve either jumping vertically (depth jumps) or
horizontally (bounding). The exercises selected should be the ones that have the highest dynamic
correspondence to the sport in terms of direction and amplitude of force production.

• Volume – plyometric training volume can be determined through both sets x reps and / or more
commonly total number of foot contacts. There are some general guidelines on the recommended
number of foot contacts based upon the training age of the athlete (beginners 50-100, intermediate
100-150 and advanced 150-200). Although these guidelines are much generalised and don’t take
into the consideration the phase of the macrocycle or the intensity of the exercises that are being
used. A common-sense approach is recommended when it comes to implementing Plyometric
exercises i.e. start with low volume-low intensity and progressively increase the intensity of the
drills as the athlete(s) becomes more competent. Quality over quantity is key when it comes to
Plyometric training.

Exercise Selections and Progressions

The exercise selection should be based upon the level and abilities of the athlete. Plyometric exercises
can be placed into a continuum from low complexity – low intensity to high complexity – high intensity
with novice athletes working on exercises at the beginning of the continuum and advanced athletes
working on exercises towards the end of the continuum. Plyometric exercises complexity is based
upon the following factors;

• Intensity - Jump height and landing height (low – high)

• Bi-lateral or unilateral take off and landings (Bi-lateral – Cyclical – Unilateral)
• Direction of movement / force (Vertical – Horizontal – Multidirectional)

Plyometric Exercise Progressions

Table 16

Level 1 Level 2 Level 3 Level 4 Level 5

Vertical Squat jump Box jump 1 leg box jump Depth jump 1 leg depth
jump
Horizontal Broad jump Linear leap 1 leg linear leap Bounding Resisted
(double) bounding
Lateral Lateral jump Lateral lead Lateral hop Lateral leap to Diagonal bound-
(double) box ing
Reactive 1 Pogo jumps 1 leg pop jumps Pop-float-skip SL pop-float- MB OH pop-
skip float-skip
Reactive 2 Tuck jumps 1 leg tuck jumps High hurdle MD hurdle MD hurdle & box
jumps jumps jump combos

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 Level 4 Award in Strength & Conditioning Manual Plyometrics

This table gives some examples of different Plyometric exercise progressions based upon either
increasing the intensity, complexity or direction of force.

Plyometric Coaching Points

It is important that Plyometric exercises are coached and executed correctly in order to optimise the
force production, whilst also minimising the risk of injury. The following points are key things to be
emphasised when coaching Plyometrics with an athlete;

• Maintain good posture – head and chest facing forward (athletic position)
• Land on mid-forefoot, the heels should not contact the floor
• Minimise ground contact times – landing on hot coals
• Maintain ankle dorsiflexion – Toes to shins
• Avoid knee valgus

Further reading

• High-Performance Training for Sports. Joyce D, 2014.

• Plyometrics for Athletes at All Levels: A Training Guide for Explosive Speed and Power: A Training
Guide
• for Athletes at All Levels. Pire N, 2006
• High-Powered Plyometrics, Radcliffe J. 2015

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 Level 4 Award in Strength & Conditioning Manual

Advanced Programme Design

Once an athlete has been exposed to a training stimulus for a length of time they will become
conditioned and build up a tolerance to this stimulus. Advanced training involves progressing and
evolving the athletes training programme in line with their development (progressive overload) for the
following reasons;

• To ensure that the athlete continues to develop and improve – In order for the athlete to continue
to develop they must be constantly challenged through the progression of exercise complexity and
/ or continued progression of volume loads. Once an athlete is classed as advanced these gains
are much more difficult to achieve, therefore the planning of the programme becomes a lot more
complex and more advanced training strategies may be required in order to ensure that the athlete
gains improvements from the programme.

• To avoid stagnation or regression in training – Once an athlete has been training for a number of
years (>2 years) they will build up a tolerance to that particular stimulus, as a result if they are not
challenged or overloaded in a more advanced way not only will they stop developing (stagnate), they
may even regress due to inadequate levels of overload being applied to the systems.

• To overcome a plateau in training goals and evolve with the needs of the athlete – The needs
and goals of the athlete should be continually re-assessed and modified throughout the long term
training programme. The needs analysis should consider the training age and level of the athlete
and as the athlete advances through the programme; their goals should be modified and adjusted
accordingly. For example, the novice athlete is going to improve and develop at a much faster rate
than an advanced athlete, which must be taken into consideration when it comes to setting SMART
goals.

Athletes can be classed as either novice, intermediate or advanced based upon a number of factors
including; training age, movement competency and strength levels. Table 17 illustrates how athletes
can be categorised based upon these factors. An athlete with a training age of less than 1 year with
limited movement competency and poor strength levels would be classed as a novice athlete, whereas
an athlete with a training age of between 1-3 years with moderate movement literacy and strength
levels would be deemed intermediate and an athlete with over three years training history, possessing
both good movement and strength levels would be classed as advanced. There are times when these
components may cross over into different categories. For example, you may have a “so called”
advanced athlete based upon their training age but upon assessment may possess poor movement and
/ or strength levels, therefore this athlete would not be deemed as advanced. They should possess all
the relevant criteria before moving into the next category, therefore the athlete mentioned above should
continue to train and develop both movement and strength before moving into the advanced group and
therefore advanced training strategies. It is essential that athletes earn the right to progress through
eeting the necessary criteria before they are advanced. It is an obvious statement but the training
programme for the novice athlete will look very different to that of the advanced athlete.

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 Level 4 Award in Strength & Conditioning Manual Advanced Programme Design

Table 17

Beginner Intermediate Advanced

< 1 years training experience 1-3 years training experience 3+ yrs. training experience

Limited movement literacy Competent movement literacy Good movement literacy

Limited strength levels Moderate strength levels High strength levels

Squat <1 x BW Squat 1.5x BW Squat > 2x BW

There are a number of ways in which the training programme can be advanced or progressed to
continually challenge and stimulate the athlete in order to avoid stagnation and de-training. Advancing
the training programme can be achieved by manipulation of one or more of the following training
principles, dependent upon the goals and needs of the athlete.

• Training Volume (sets & reps)

• Training Intensity (Load)
• Frequency (No. of sessions)
• Exercise selection / variation
• Speed of movement (FVC)
• Periodisation Method
• Advanced Training Methods

Volume
Advanced athletes require a greater volume of training in order to elicit a positive training response
compared to novice or intermediate athletes. Therefore, this must be addressed within the training
programme. This will normally be achieved by either increasing the number of sets per exercise or
alternatively the number of exercises included within the programme. Table 18 illustrates the optimal
number of sets based upon training status. Advanced athletes are more tolerant to higher volumes of
training and therefore will require a much larger training stimulus to result in an adaptation. They will
also experience much less fatigue in response to a given stimulus compared to a novice athlete. For
example a novice athlete may only require 2-3 sets and 3-4 exercises within a session to elicit
adaptations to that stimulus; they may also experience a large amount of fatigue and muscle soreness
as a result of this stimulus. In contrast an advanced athlete may require 4-5 sets and 5-6 exercises in
order to overload the body enough to result in an adaptation, they also may not experience much
muscle soreness following the session, although this doesn’t mean that they don’t need time to recover
and super-compensate.

Set guidelines based on training status

Table 18

Beginner Intermediate Advanced

2-3 sets 3-4 sets 4-5 sets

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 Level 4 Award in Strength & Conditioning Manual Advanced Programme Design

Training Intensity
The training intensity generally refers to the amount of weight (load) being lifted during an exercise or
session (volume-load). Load can either be expressed as relative (% of body weight) or absolute (% of
1RM). It is well evidenced that advanced athletes need to train at a greater intensity and more
frequently than novice and intermediate athletes. For example, an advanced strength athlete may need
to lift heavy (>90% 1RM) a minimum of 3 times per week in order to see gains in strength. Whereas in
contrast a beginner strength athlete may only need to lift above 70% 1RM two times per week to see
strength gains. Table 19 illustrates the % of absolute load required for an athlete to develop strength
dependent upon training status.

Training intensity guidelines based on training status

Table 19

Beginner Intermediate Advanced

BW - 70% 1RM 70-90% 1RM 90-100% 1RM

Training Frequency
Training frequency refers to the number of training sessions completed within a Micro-cycle. Advanced
athletes require a greater number of total training sessions within each Micro-cycle compared to novice
athletes in order to be exposed to enough stimulus to result in adaptations. For example 2-3 sessions
per week may be adequate stimulus for a novice athlete, whereas the advanced athlete may require 4-
6 sessions in order to provide adequate levels of overload. Table 20, provides an example undulating
training week for a strength athlete based upon training status.

Training frequency schedule based on training status

Table 20

Mon Tue Wed Thu Fri Sat Sun

Beginner Strength Power Hypertrophy

Intermediate Strength Power Strength Hypertrophy

Advanced Strength Power Hypertrophy Strength Power Hypertrophy

Exercise Selection
The exercise selection within the training programme should also be dependent upon the training status

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 Level 4 Award in Strength & Conditioning Manual Advanced Programme Design

of the athlete. Initially basic and relatively low level exercises should be used to develop movement
literacy and relative strength. Once the athlete possesses the necessary mobility and movement
competency under load then they are ready to be progressed. For example, when teaching the squat
pattern to a novice athlete, they may begin with a goblet squat progressing to a front squat and then
into a back squat as they become stronger and more competent at performing a particular movement
pattern. Table 21 provides an example of some exercise progressions for different movement patterns.

Exercise Progressions

Table 21

Beginner Intermediate Advanced

Goblet squat 3x8 Front squat 4x6 @70-80% Back squat 5x5 @ 80-90%

Press up 3x12 (BW) DB chest press 4x6 @ 70-80% Bench press 5x5 @ 80-90%

SL TRX squat 2x6 EL DB split squat 3x4 EL Barbell split squat 4x3 EL

Inverted row 2x8 Pull ups 3x6 Weighted pull ups 4x3

SL SLDL 2 x 6 EL Hex bar SLDL 3x6 SLDL 3x4 with bands

Movement Speed
The force velocity curve represents an inverse relationship between force (load) and velocity (speed),
therefore the greater the amount of external load / resistance the slower the speed of execution
(muscle contraction) will be. The FVC can be broken down into different training emphasis based upon
the amount of load being used and speed at which the exercise is being performed. These components
can be classed as; max strength, strength-speed, speed strength and speed. The aim of the overall
training programme is to shift the whole curve to the right in order that the athlete improves overall
athletic performance. For a novice athlete, an appropriate way to train the curve is to break each section
of the curve into separate training blocks (linear model) and train each component independently. For
example, 4 weeks training strength, 4 weeks training power and then 4 weeks training speed and then
repeat this 12-week cycle over again. Whereas for a more advanced athlete an undulated approach is
more appropriate whereby each component of the curve is getting trained throughout each Micro-cycle
and mesocycle. It is important to remember that strength is a component that underpins all other
qualities, so it is important to get the athlete strong before trying to improve their power or speed.

Persiodisation Method
As mentioned above the most appropriate Periodisation model to use with an athlete will be dependent
upon their training age and status as well as the competition schedule. Table 22 illustrates different
loading patterns or variants across a twelve-week strength training cycle. Research has found that a
programme that alternated training volumes and intensities within a week was more effective than a
block method with linear intensification and no within-week variation in elite athletes (Rhea et al). Based
upon this table it could be recommended that the first three methods (subtle linear, block linear and

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Table 22

Sets x Reps
Week %1RM
1 2 3 4 5 6 7 8 9 10 11 12

Subtle linear 3x13 3x12 3x11 3x10 3x9 3x8 3x7 3x6 3x5 3x4 3x3 3x2
63% 66% 69% 72% 75% 78% 81% 84% 87% 90% 93% 96%
Block with linear 4x10 4x10 4x10 4x10 4x5 4x5 4x5 4x5 3x3 3x3 3x3 3x3
intensification 60% 64% 68% 70% 78% 81% 83% 85% 88% 90% 92% 94%
Block with non- 4x10 4x10 4x10 4x10 4x5 4x5 4x5 4x5 3x3 3x3 3x3 3x3
linear 64% 68% 70% 66% 80% 83% 85% 75% 90% 92% 94% 80%
intensification
Undulating 4x10 4x10 4x6 4x6 4x8 4x8 4x4 4x4 3x6 3x6 3x3 3x3
64% 68% 76% 80% 72% 76% 84% 88% 82% 85% 90% 94%
Wave-like 4x10 4x8 4x6 4x4 4x9 4x7 4x5 4x3 3x8 3x6 3x4 3x3
64% 70% 76% 82% 70% 76% 82% 88% 78% 84% 90% 94%
Accumulation/ 6x3 6x4 6x5 6x6 5x5 4x4 3x3 2x2
intensification* 80% 80% 80% 80% 85% 90% 95% 100%

Note: assume the athlete increased strength by 3-5% across the 12-week period. The accumulation/intensification* pattern typically
follows only an 8-week cycle; however, some initial higher repetition training may precede this type of cycle. 1RM = 1 repetition
maximum

Advanced Training Strategies

Once an athlete has been guided through a well-planned and progressive long term training programme
and all the above training variables have been modified accordingly based upon the progression of the
athlete the next step is to consider implementing some more advanced training strategies. These can
be used when the athlete has exhausted all other avenues and may need some extra variation in the
training programme in order to overcome stagnation by applying a different form of overload into the
programme. These advanced training strategies that can be used include:

• PAP Training
• Bands and Chains
• Cluster Sets
• Supersets, compound sets and tri-sets
• Negative (eccentric training)

PAP Training
Post activation Potentiation (PAP) is the phenomenon by which the contractile components of muscles
directly affects their subsequent rate of force development (RFD) or the ability to generate force in a
rapid manner. The theory behind PAP is that the acute change in contractile proteins and motor neuron
activity can help induce greater explosive power performance for a 2-20 minute period following heavy

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loading. PAP works by training a heavy movement or lift followed by a more explosive or dynamic
movement, which is interspersed with a recovery period. For PAP to be effective the movement patterns
need to be similar between the exercise and appropriate rest periods must be given between the
exercises (5-20 mins). An example would be doing some heavy squats followed by either box jumps or
squats. Due to the nature of the rest periods required careful consideration must be given to the design
of the programme to ensure the athlete has had enough recovery time between exercises. For example
this could be achieved by doing some heavy squats at the beginning of the session then maybe moving
into some upper body work before finishing off with some explosive jumps. Alternatively a strength
session could be completed in the gym followed by a short recovery period (15 mins) before doing
some sprint work on the field or track. If this method is being used then the volume of the strength
session must be kept to a minimum. It must be noted that this method of training is only suited to
intermediate and advanced athletes that are highly conditioned to strength training. With novice athletes
strength training will actually have a dampening effect on the CNS so there subsequent outputs will be
diminished following heavy strength training, therefore this type of training would not be suggested for
these athletes.

Bands and Chains

Bands and chain training has become very popular in recent times and can often be seen being used
(badly) in many commercial gyms - due to trainer’s lack of understanding of the mechanisms and
necessity of this type of training. The principle of this type of training is known as accommodating the
resistance and is used to apply a greater amount of resistance during the stronger part of the movement
and to reduce the load during the weaker part of the movement. For example during the squat, by
attaching bands to the bar and the floor, there will be more tension / resistance at the top of the squat,
as the athlete squats down the tension / resistance on the band becomes less at the bottom of the
squat. This basically means the athlete can use more resistance during the squat and is not limited by
their outer range strength. This method should only be implemented once an athlete is lifting near their
maximal effort loads and may have reached a plateaux in their loading increments. This is certainly not
an appropriate method for novice athletes who are squatting with 30kg on the bar.

Cluster Sets
Cluster training consists of breaking down a traditional set of an exercise into smaller blocks of reps
interspersed with short rest periods (10-30s) between blocks. For example a set of six reps may be
broken into two blocks of three reps or three blocks of two reps. The benefit of this type of training is
that it allows partial restoration of ATP between clusters, therefore enabling more weight or more
explosiveness to be performed on the subsequent cluster. This type of training was originally used
within body building to increase growth, since which it has now become more popular for both and
strength and power training as it enables the athlete to get a bit more intensity out of each total set.
This method should only be implemented once all other traditional methods have been utilised and the
athlete needs to overcome a plateau in their training.

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Supersets and Tri-sets

Supersetting consists of training two different exercises in succession with minimal rest between them.
The best way to use supersets is to use antagonistic movements i.e. a pushing movement with a pulling
movement. E.G. performing a set of bench press with a set of pull ups. Another method of using
supersets would be to train a lower body and upper body exercise together, for example a back squat
with a pull up. The benefit of this type of training is that it increases the session density, therefore
enabling the athlete to get through more volume of work in a given time. This type of training is more
suited to strength and hypertrophy training as opposed to speed or power training where full recovery
between sets is required. Taking this even further, tri-sets can then also be implemented which consists
of training three exercises together without resting. This type of training is also quite metabolically
demanding therefore a conditioning effect may also be obtained when using tri-sets. Common tri-
sets include; push-pull-core or upper-lower-core although different combinations can be used careful
consideration needs to be given to exercise selection to ensure that the movement and muscular action
is different for each exercise. In reality this type of training can be useful for conditioned athletes when
the session time is limited although isn’t recommended for novice athletes.

Negative Training
Negative training is a way to add more intensity into the athletes programme and overload the muscle
groups engaged in the exercises that are chosen. Negatives are performed by controlling the tempo of
the repetition and slowing down the lowering phase of the lift to an approximate 3-5 seconds rep
count. This type of training is also referred to as eccentric training whereby the weight is slowly being
lowered under control, which furthermore increases the time under tension (TUT). It is suggested that
the body can eccentrically lower and control approximately 25% more than it can concentrically lift or
push therefore the athlete can and should lift heavier weights can be used for negatives (>100% 1RM).
During strength training the majority of muscle fibre damage or micro trauma occurs during the
eccentric phase. This damage causes the muscles to adapt, which will increase muscle mass and
accelerate strength development. Negative training overloads the muscles a different way and can help
an athlete push through plateaus in the gym. The difficulty with negative training is that it requires one
or two spotters or training partners to help lift the bar back up following the eccentric lowering
component of the exercise. Negative training can be implemented by completing a number of sets of
an exercise just using negatives i.e. 3 x 5 eccentric bench press or alternatively just on the last set of a
number of exercises.

It can be concluded that advanced training methods should be used selectively with intermediate to
advanced athletes when they have reached a plateau and require a different type of stimulus in order
to kick start their gains again. There should be an appropriate rationale for the methods selected and
the traditional training variables should have been manipulated accordingly within the programme
before turning to these advanced training methods.

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Endurance Training & Energy

System Development

Energy system development (ESD), alternatively know as metabolic conditioning is all about building the
efficiency and durability of each individual energy system either individually or collectively to improve
an athlete’s overall physical fitness and work capacity. High levels of endurance and work capacity are
required for many sports although the type of fitness required and predominant energy system utilised
will be dependent upon the metabolic demands of the sport i.e. duration, intensity, work to rest ratios
and muscular actions involved. The term “fitness” is often misconceived as there are many components
which make up an athlete’s fitness ability. For the purpose of this module the term “fitness” relates to
the endurance capabilities of an athlete, more specifically the ability to be able to work continuously at
a high intensity for an extended period of time and therefore the ability to resist fatigue. The energy
systems need to be understood before an ESD training programme can be designed.

Energy Systems
There are three separate energy systems through which ATP can be produced. ATP production is
essential to fuel muscle contractions and cellular function during exercise. Several factors determine
which of these energy systems is chosen, such as exercise intensity and duration.

ATP-PC System
The ATP system can operate with or without oxygen but because it doesn’t rely on the presence of
oxygen it said to be anaerobic. During the first 5 seconds of exercise regardless of intensity, the ATP-PC
is relied on almost exclusively. ATP concentrations last only a few seconds with Phosphocreatine (PC)
buffering the drop in ATP for around another 5-10 seconds. Combined, the ATP-PC system can sustain
all-out exercise for 5-15 seconds and it is during this time that the potential rate for power output is at
its greatest. If activity continues beyond this immediate period, the body must rely on the glycolytic
(lactate) energy system to produce ATP.

Glycolytic / Lactate System

This system mainly provides the bulk of ATP production during high-intensity, sub-maximal efforts. It
may also become the dominant producer of ATP during repeated efforts which have insufficient
recovery time to allow full Phosphocreatine replenishment. The glycolytic system acts as the dominant
supplier of ATP in the period from around 15 seconds of maximal effort to around 60 seconds of

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highintensity sub-maximal effort. During glycolysis a bi product called lactate is produced and hydrogen
ions begin to form in the muscles which results in, muscular contractions being inhibited during high
intensity exercise. The body can tolerate increasing levels of lactate and hydrogen ion production only
until their accumulation rate is greater than the body’s ability to remove them at which point either
exercise intensity will be significantly reduced until the aerobic energy system takes over.

Aerobic System
The aerobic system produces far more ATP than either of the other energy systems but it produces the
ATP much more slowly, therefore it cannot fuel intense exercise that demands the fast production of
ATP. The aerobic energy system utilises fats, carbohydrate and sometimes proteins for re-synthesising
ATP for energy use. The aerobic system consists of three processes or ‘stages’ each of which produce
ATP. These stages involve more complex chemical reactions than the other energy systems which is
why ATP production is much slower. The three stages of aerobic ATP production includes; Aerobic
glycolysis, Krebs cycle and Electron transport chain. The aerobic system is responsible for producing
energy for sub-maximal exercise lasting from a few minutes up to a few hours. The aerobic system is
also involved in resynthesising ATP during recovery between high intensity efforts. Aerobic fitness is
critically important to most athletes and is also referred to as VO2max which is the maximum amount
of oxygen in millilitres that can be used in one minute per kilogram of body weight. A higher VO2 max
has been positively associated with exercise performance, especially in endurance based sports.

Fig 20. Energy Systems Contribution

The three energy systems do not work independently of one another. From very short, very intense
exercise, to very light, prolonged activity, all three energy systems make a contribution although; one
or two will usually predominate. Two factors of any activity carried out affect energy systems more
than any other variable, as they are the intensity and duration of exercise. Once the predominant energy
system(s) for the sport have been identified within the needs analysis a fitness testing assessment
needs to be carried out to measure the athletes “fitness” levels.

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Anaerobic Testing
Anaerobic tests should consist of activities that tax either the PC or glycolytic systems such as speed,
speed-endurance or RSA tests, which have already been discussed in module 5 – speed training. These
tests are often a marker of a specific fitness component although will have an anaerobic energy system
contribution.

Aerobic Testing
There are many tests that can be administered when it comes to assessing aerobic endurance,
although they are classed as aerobic many will also involve anaerobic contributions so could also be
referred to as work capacity tests, a few examples include: -

• Maximal oxygen consumption test (V02 MAX) – this testing is often carried out on a treadmill or
bike in a laboratory environment as it requires a gas analyser to measure oxygen intake and carbon
dioxide expenditure. This is a very reliable way to measure aerobic capabilities although it can be
quite time consuming and expensive to administer.

• Multi-stage fitness test - this test involves continuous running between two lines 20m apart in
time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The
participants stand behind one of the lines facing the second line, and begin running when instructed
by the recording. The speed at the start is quite slow. The athlete continues running between the
two lines, turning when signalled by the recorded beeps. After about one minute, a sound indicates
an increase in speed, and the beeps will be closer together. This continues each minute (level).
If the line is reached before the beep sounds, the subject must wait until the beep sounds before
continuing. If the line is not reached before the beep sounds, the subject is given a warning and
must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’.
The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends
after a warning.

• Maximal aerobic speed (MAS) tests - MAS should ideally be assessed during a running based
activity. A number of simple running-based field based tests have been developed that correlate
with MAS measured via the treadmill/gas analysis method(s). Some field tests are continuous,
some are intermittent, some are linear running, some are shuttle-based running, some are
incremental and some are steady-paced. The most common field tests of MAS include the
Montreal Beep test, the Multistage Shuttle Beep test, the Yo-Yo IR1 test, time trials with set time or
set distances that take the athletes between 5- to 7-minutes to complete. An example of this would
be the 1500m test, whereby MAS is calculated by dividing the distance covered by the time it took
to complete (seconds) i.e. if it took an athlete 320 seconds to complete the test, their MAS would
equate to 4.68 m/s. This is an important measure to know when it comes to training to develop
aerobic fitness.

Mixed/Intermittent Testing
There are also several intermittent tests that can be implemented to assess endurance that require

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utilisation of all the energy systems, including;

• The Yo-Yo Intermittent tests - are similar to multistage fitness tests, except in the intermittent
tests the athletes have a short 10 seconds’ active break in between each shuttle run. There are
two versions of each Yo-Yo Intermittent test, a beginners Level 1 and advanced level 2. The test
evaluates the athlete’s ability to repeatedly perform intervals over a prolonged period of time,
particularly for athletes from sports such as football, rugby, hockey and other similar sports.

• 30-15 Intermittent Fitness Test (30-15 IFT) - this is an intermittent fitness test designed to more
closely replicate the demands of intermittent sports compared to the standard beep test. Unlike
in the beep test, where athletes run continuously with increasing speed every minute, this test
involves 30 seconds of running alternated with 15 seconds of walking to assess the ability to
recover and repeat intermittent activity, similar to many sporting situations.

These are just a few of many possible examples when it comes to fitness testing, the tests selected
should be one that most replicate the demands of the sport and needs of the athlete and also one that
can determine the athletes MAS as this can then be used as a training modality.

Energy System Training

There are many ways and training methods that can be used when it comes to ESD such as continuous,
fartlek, interval and MAS methods. The best method used will be dependent upon the phase of the
macrocycle, demands of the sport and fitness level of the athlete. This module will mainly focus on the
different training methods that aim to improve the endurance and work capacity of an athlete. These
different training methods may be either predominantly aerobic or anaerobic but many will utilise all
three systems. The extent of which each energy system is taxed will be dependent upon both the
intensity and duration of the exercise.

In regards to measuring exercise intensity for ESD, target HR zones are commonly used and it is
recommended that an athlete needs to train above 80% max HR for a positive adaption to occur (Fig
21). More frequently the MAS method has been used to determine training intensity based upon
running speed.

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Fig 21. Recommended Heart Rate Training Zones

It could be suggested from the HR table that an athlete should train regularly in the red zone (>90%) in
order to improve fitness. Although it must be understood that this type of training can be fatiguing as
there will generally be a heavy neural demand as well, and therefore requires appropriate recovery
between sessions. There are different physiological adaptations that occur as a result of training at
different intensities, based upon % of HR maximum. It is suggested that training at an intensity above
lactate threshold, approximately 85% MHR results more greatly in central adaptations, whereas training
below this intensity results in more greatly in peripheral adaptations.

Knowing this information, it is important to understand that different training intensities are required
throughout the micro and mesocycles to ensure adequate recovery for an adaption to occur as well as
to ensure that the athlete is achieving both central and peripheral adaptations through their training.
Different training intensities may also be used during different times of the season or macrocycle. For
example during the off season lower intensity continuous training and extensive interval training can be
used to develop a fitness base. Whereas during the pre-season phase high intensity intervals and speed
training methods could be used to more appropriately condition the athlete for the demands of their
sport.

Central vs. Peripheral Adaptation to Energy System Training

Table 23

Central Adaptations Peripheral Adaptations

Left ventricular hypertrophy (size) Increased number of capillaries

Increased strong volume Increased mitochondrial density

Increased cardiac output Increased myoglobin

Increased enzymatic activity

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It is important to understand how different training intensities affect the adaptations of the body when
it comes to designing the energy system training programme. The following training modalities will
affect the body in different ways and it’s therefore important to understand when and how these
methods can be utilised to maximise the fitness of an athlete.

Continuous Training
Continuous training, also known as long slow distance training, is any type of physical training that
involves activity without rest intervals. Continuous training is often performed at low to moderate
intensities (60-80% MHR) for extended periods of time (30-90 mins). This type of training is more suited
to endurance type athletes that compete in long distance events and is much less suited to intermittent
athletes that require high intensity efforts interspersed with short periods of recovery such as team
sports athletes. Although there may still be periods within the overall training programme where this
method maybe beneficial to the athlete. For example during the transition period or early preparation
(off season) phase of the macrocycle to minimise the de-training effect or re-introduce the athlete back
into training without over stressing them too much too soon. This method may also be indicated during
the late preparatory (pre-season) or competition (in season) phase as a recovery / endurance session
between high intensity sessions. The adaptations associated with this type of training are more
predominantly peripheral in nature as highlighted in table 7 and can therefore be used well in
conjunction with HI interval training which more specifically targets the central processes. Therefore,
although this type of training is not as specific as interval training for many sports its inclusion and
benefits within the overall training programme should not be completely disregarding as a training
modality. This will be further discussed within the Periodisation module.

Fartlek Training
Fartlek, a Swedish term that means “speed play,” is a form of interval or speed training that can be
effective in improving an athlete’s endurance. Fartlek training involves randomly varying the pace and
intensity throughout the session, alternating between fast and slow intervals. Unlike traditional interval
training that involves specific timed or measured work to rest periods, fartlek is more unstructured and
the work-rest intervals can be based on how the athlete feels. There are lots of different fartlek
methods although a common one for team sports athletes is the Gershler method; Stride hard for 30
seconds and then jog for 90 seconds, this is then repeated with 15 second decreases in the recovery
jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30. This can be an effective method to
improve fitness, although it is difficult to measure the exact intensity and distances the athlete is
achieving within these intervals. For this reason interval training is generally easier to administer,
monitor and progress than that of fartlek training.

Extensive Interval Training

Interval training can be classified as either extensive or intensive dependent upon the intensity (speed)
or duration of the interval block. Extensive intervals are often submaximal in intensity; 80-90% MHR or

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90-100% MAS and are performed for longer durations than intensive interval runs, normally between
1-4 min blocks with a work to rest ratio of 1:1-1:0.5. A good example of this is the 4 x 4 interval method
whereby the athlete will perform a 4 min block followed by a 2-3 min recovery period and repeated 4
times at either the specific HR zone or running speed based upon MAS. There is evidence to suggest
this is an effective way to improve aerobic endurance (VO2 max). Again, this is a less specific training
method for many athletes Than HIIT although is still an effective training method if used at the right
times throughout the macrocycle. A good use of this type of training will be during the GPP phase
throughout the off season, preparing the athlete for the HIIT that will come during the SPP or pre-
competition phase. This will be covered in more detail in the Periodisation module.

Intensive Interval Training

Intensive interval training also known as high intensity interval training (HIIT) has recently become a
popular and fashionable training method due to its publicised physiological benefits. HIIT is
characterised by short (10-30s) near maximal intensity work periods (>90% MHR / 110-130% MAS)
interspersed with short recovery periods (10-30s) which is very demanding on both the neuromuscular
and metabolic systems. The adaptations that occur as a result of HIIT are more central in nature (table
7) and therefore the adaptations and improvements in fitness can be achieved relatively quickly,
normally within 2-3 weeks improvements can be seen. There are different interval methods that have
been developed such as the billat, tabata and MAS methods all of which have been proven to enhance
an athletes fitness levels if used correctly. Intensive interval training should only be used once the
athlete(s) has a basic level of conditioning and the intensity or running speed should be progressively
increased over time in order to overload the athlete safely. A good time to implement HIIT would be
during the early pre-competition phase (SPP) and can be used effectively in conjunction with sports
specific training.

Speed-Endurance Training
Speed endurance training involves maximal intensity training (above 90% of MV) for between 30-60
seconds with longer recovery periods, a work to rest ratio of 1:3-1:5 is recommended due to the
intensity of the work period. For example, a 300m run in a time of 45s would require 3-4 min recovery
between reps. This method of training mainly targets the anaerobic systems, specifically the glycolytic
system, therefore lactate accumulation is normally recognised with this type of training which is why
longer rest periods are necessary. This type of training is very demanding on the neuromuscular
system, specifically on the hamstrings due to the high running speeds, therefore training volume must
be taken into consideration when implementing this type of training. Furthermore, consideration to the
sport must also be given as to whether this type of training is necessary or specific for the athlete’s
sport.

Repeated Sprint Training (RST)

RST is another form of maximal intensity interval training, although differs from speed endurance

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training. RST requires shorter bursts (5-10s) at 90-100% MV interspersed with longer recovery periods
of 20-40s (1:3-1:5) between repetitions. Again, this method is very demanding therefore a good level of
both aerobic and anaerobic conditioning should be achieved before implementing this type of training
with athletes. This type of training will predominantly tax the anaerobic systems although the aerobic
system will be heavily utilised during the recovery periods between repetitions. Normally 1-2 sets of 4-
6 reps is adequate stimulus for this type of training due to its high neural demand and its
recommended usage would be during the late pre-competition phase.

Sports Specific / Special Training

Consideration must be given to the energy system training an athlete will be exposed to during their
sports specific or technical training for their sport especially during the pre-competition and
competition phases. For many sports adequate levels of conditioning can be achieved through
participating in sports specific conditioning drills such as playing small sided games in football or
doing pad work in boxing. Table 24 gives an example of some different sports specific conditioning
drills for a team sport athlete in relation to some non-specific conditioning drills. Sports specific
conditioning drills should be used as much as possible as these will have more transfer to the
competition and will also aid in improving the technical ability of the athlete(s). Therefore, general
conditioning drills should be mainly used during the GPP phase and to supplement the sports specific
conditioning drills during the SPP and competition phase if required.

Classification of general and specific conditioning drills for team sports athletes

Table 24

Exercise Type General Specific % MAS % MHR

Extensive endur- 8-12 min interval 9v9 - 10v10 LSG’s 70-80% 60-70%
ance runs
Intensive endurance 4-8 min interval runs 7v7 - 8v8 MSG’s 80-90% 70-80%

Extensive intervals 1-4 min interval runs 5v5 - 6v6 SSG’s 90-100% 80-90%

Intensive intervals 15-30 sec interval 3v3 - 4v4 SSG’s 100-120% 90-100%
runs
Maximal intervals 10-30 sec interval 1v1 - 2v2 SSG’s 120%+60-70% 90-100%
(RHI) runs

ESD Programming
When it comes to designing an ESD training programme, consideration must be given to the phase
of the season / macrocycle, athletes fitness levels and sports specific training demands. The sensible

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and progressive approach is to start with extensive interval training during the GPP phase to build a
conditioning base before moving onto more high intensity interval training and RST during the SPP and
competition periods respectively. By implementing the MAS method training intensity and volume can
easily be monitored and prescribed through the time / distance spent above 100% MAS as previously
mentioned. Table 25 further down is an example of an 8 weight MAS training programme

MAS Training
MAS is the maximal running speed that can be maintained aerobically for an extended period and can
be used to prescribe specific training intensities based upon training at a specific % of this speed. MAS
Training is a form of HIIT and there is much recent research to advocate its use in athletes. The basis
of this research is that high intensity intervals of typically 15-30 seconds, interspersed with 10-30
seconds of either low intensity active recovery (e.g. <40-70% MAS) or passive rest, continued in this
manner for total set times of 4-10minutes and repeated for 2 or more sets, greatly enhances aerobic
power and capacity. This research emphasised that it didn’t matter if the work/rest patterns were 20
seconds’ work, 10 seconds’ recovery or 15:15, instead the key fact was that training at, or above, 100%
MAS was the key intensity parameter, and how long you spent there was the driving volume parameter
underpinning improvements in aerobic power. It was determined that the optimal training intensity is
a 120% of MAS for the designated work time. There are different methods of MAS training that can be
used such as; grid method, euro fit method, shuttle and tabata methods. These different methods can
be integrated to give variation to the athlete within their programme. The benefits of the MAS method
are that it is easy to measure prescribe and progressively overload especially within a group or team
setting (Baker, 2011).

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Week MAS Interval Training Programme

Table 25

Day 1 (volume emphasis) Day 2 (mixed emphasis) Day 3 (intensity emphasis)

Week 1 Test MAS – 5min time trial LI – 2-min @ 93% MAS:2- LI – 90-s @ 96% MAS:90-s
LI – 3-min @ 90% MAS:2-min min @40% x @ 40%
@40% x 4-reps x 2-sets. 5-reps x 2-sets. x 5-reps x 2-sets.
Rest 4-mins between sets. Rest 3-mins between sets. Rest 2-mins between sets.

Week 2 LI – 3-min @ 92% MAS:2-min LI – 90-s @ 98% MAS:90-s @ Grids 100%:70% x 15:15 x
@40% x 5-reps x 2-sets. 40% x 5- 5-mins x 4-sets.
Rest 4-mins between sets. reps x 2-sets. Rest 3-mins between sets.
Rest 2-mins between sets.
Week 3 LI – 3-min @ 94% MAS:2-min LI – 90-s @ 100% MAS:90-s Grids 102%:70% x 15:15 x
@40% x 5-reps x 2-sets. @ 40% x 6-mins x
Rest 4-mins between sets 5-reps x 3-sets. 3-sets.
Rest 2-mins between sets. Rest 3-mins between sets
Week 4 Retest MAS. Rest 5-mins, Grids 104%:70% x 15:15 EuroFit 120% MAS 15:15
then: x 6-mins x 3-sets. x 12-reps (6-mins) x 2-sets.
LI – 60-s @ 100% MAS:60-s Rest 3-mins between sets. Rest 3-mins between sets.
@40% x 4-reps x 2-sets.
Rest 2-mins between sets.
Week 5 Grids 104%:70% x 15:15 EuroFit x 1-set (7-mins) Tabata x 120% MAS x 20:10
x 8-mins x 2-sets. Grids x 1-set (7-mins) x 10-
EuroFit 120% MAS 15:15 LI – 60-s:60-s x 4 (8-mins) reps x 3-sets.
x 14-reps (7-mins) x 2-sets. Rest 3-mins between sets. Rest 3-mins between sets.
Rest 3-mins between sets.
Week 6 Grids 105%:70% x 15:15 x Tabata x 120% MAS x 20:10 Tabata 125% 20:10 x 10 x
8-mins x 8-reps x 1-set
x 2-sets. 2-sets Unpredictable Tabata
EuroFit 125% MAS 15:15 EuroFit x 120% MAS x 20:20 5- to 6-min set x 2-sets.
x 16-reps (8-mins) x 2-sets. x 8-reps x Rest 3-mins between sets.
Rest 3-mins between sets. 2-sets
Rest 3-mins between sets.

Week 7 Grids 103%:70% x 15:15 x EuroFit x 120% MAS x 20:20 Tabata x 1 (5-mins)
8-mins x 8-reps SSG x 1 (5-mins)
x 2-sets. SSG x 1 (8-mins) Unpredictable Tabata (5-
EuroFit 125% MAS 15:15 EuroFit x 120% MAS x 20:20 mins)
x 16-reps (8-mins) x 2-sets. x 8-reps SSG x 1 (5-mins)
Rest 2-mins between sets. SSG x 1 (8-mins) Rest 2-mins between sets.
Rest 2-mins between sets.
Week 8 Retest MAS
End of General Preparation

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 Level 4 Award in Strength & Conditioning Manual Endurance Training & Energy System Development

The training programme above has an inbuilt intensity progression as athletes work from < 100% MAS
in LI, to 100% MAS in the Grids method to 120 and 130% MAS in the EuroFit and Tabata methods. The
other variable for difficulty progression is the choice between the active recovery (at < 40% in LI, to 60-
70% MAS in the Grids method) versus the passive rest inherent in the EuroFit and Tabata methods.
Furthermore, the Tabata method’s work: rest ratio of 2:1 may prove even more difficult as compared
to the 1:1 EuroFit method. The second Tabata method with variable interval lengths may prove more
even difficult for athletes but this may be due to reasons other than just physiological reasons.
Introducing turns in the Tabata, or any method, will also cause an increase in difficulty as this increases
the anaerobic contribution. Training can be progressed via the systematic use of all of these different
methods, starting with the 3-minute LI’s and reducing LI length to 60-s, then the 100%:70% grids
method, moving to the EuroFit 120% MAS method and finishing with the Japanese Tabata methods
within a training cycle. Each method can be implemented for 1-3 weeks before progressing to the next
method. Within each 2-3 week mini-cycle, the typical volume progressions would also occur (5-minute
sets building up to 8- or even 10-minute sets and/or 2 sets building up to 3 or 4 sets).

Consequently, when a progression to the new method occurs there is a marked decrease in volume,
but an increase in intensity this week serves as a “volume un-load” week (see weeks 4 & 7 in Table 9).
Therefore, as intensity initially increases with the introduction of the new method, volume is lowest,
but builds up over time before implementing the next intensity progression, again with a lower volume.
Once an athlete has attained some training experience with these methods, weekly undulating
Periodisation is also possible with one aerobic training day emphasising increasing the time spent at
~100% MAS (and possibly also the time of each repetition spent at 100% MAS) via the grids method
and the other training day spent emphasising the time spent well above 100% MAS (i.e. The Eurofit
or Tabata methods). This methodology is based around the Supramaximal methods developing new
aerobic power and improving the ability to repeat high-intensity efforts and the Maximal method,
conditioning the body to sustain the current 100% MAS for longer periods. This within-week alternation
of methods allows the athlete to toggle between milder active recovery (e.g. 15 s @ 70% MAS or 90-s
@ 40% MAS) and passive recovery (Baker, 2011).

Further reading

• Daker, D. Recent trends in high-intensity aerobic training for field sports. Professional Strength &
Conditioning. 22 (Summer): 3-8. 2011.
• Baker, D. Cross-training workout: using high-intensity energy system conditioning for injured
athletes. Professional Strength & Conditioning. 27 (Winter): 4-8. 2012.
• Baker D. Non-running, high-intensity energy-system conditioning cross-training workouts for injured
athletes. Journal of Australian Strength & Conditioning 21(4)5-13. 2013.
• Baker, D. & N. Heaney. Some Normative Data for Maximal Aerobic Speed for Field Sport Athletes: A
Brief Review. Journal of Australian Strength & Conditioning (in review).
• Baquet, G, Berthoin S, Gerbeaux M and Van Praagh E. High-intensity aerobic training during a 10-
week one-hour physical education cycle: Effects on physical fitness of adolescents aged 11 to 16.
International Journal of Sports Medicne.22:295–300. 2001.
• Berthoin S, Manteca F, Gerbeaux M and Lensel-Corbeil G. Effect of a 12-week training program on
maximal aerobic speed (MAS) and running time to exhaustion at 100 percent of MAS for students
aged 14 to 17 years. Journal of Sports Medicine& Physical Fitness. 35:251–256. 1995.
• Berthon, P., Fellmann, N. Bedu, M., Beaune, B., Dabonneville, M., Coudert , J., and A. Chamoux.
A 5-min running field test as a measurement of maximal aerobic velocity. European journal of
Applied Physiology.75: 233–238. 1997.

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 Level 4 Award in Strength & Conditioning Manual

Transfer of Training

The overall aim of the Strength and Conditioning Programme is to improve the athlete’s performance
levels within their sport. In order to achieve this transfer from the training into their sport there are a
number of principles and components that must be applied within the programme in order to allow this
training transfer to occur.

SAID Principle
The SAID principle is one of the most important basic concepts when it comes to training. It is an
acronym that stands for Specific Adaptation to Imposed Demands. This means that when the body is
placed under some form of stress, it starts to make adaptations that will allow the body to get better at
withstanding that specific form of stress in the future. The adaptation process does not occur by any
one mechanism it is a general tendency of the body which is played out in innumerable separate
mechanisms. It is almost impossible to understand and account for all these separate mechanisms
when devising a training programme, although it is easy to remember the general SAID principle means
that the body is always trying to get better at exactly what the athlete actually practices. The S in SAID
stands for specific, meaning that the body only makes adaptations to withstand the specific stress it
encounters, it has no interest wasting time making changes that don’t directly address the issue. How
much the athletes training programme in the gym carries over to their sport depends upon a number of
factors which is also often referred to as dynamic correspondence.

Dynamic Correspondence
The theory of dynamic correspondence proposes that in order to ensure optimal training transfer based
on the athlete’s preparation level, it is suggested that all exercises for specific sports be chosen to
enhance the required sport motor qualities/movement patterns in terms of several criterions which
includes;

• The amplitude/direction of the movement

• The accentuated region of force production
• The dynamics of effort
• The rate and time of maximum force production
• The regime of muscular work

Furthermore, it is proposed that the strength displayed in the execution of a given movement be
referred to only in the context of that given task. Therefore, sport movement tasks are specific and
goaldirected and the enhancement in their execution should also be treated as such.

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 Level 4 Award in Strength & Conditioning Manual Transfer of Training

Because of this, exercises could be evaluated based on the type of transfer that they may possess in
relation to the degree of skill performance increase. After this is established, exercises and/or training
techniques can further be classified into categoriessuch as general physical preparation (GPP) or
special physical preparation (SPP) based upon the above criteria. It has even been suggested that
only special preparatory exercises will serve the motor potential and will equate to the ultimate level
of physical preparation for an athlete. By understanding and emphasising the factors of dynamic
correspondence in the training of athletes, strength and conditioning coaches can make training much
more specific to the demands that the athletes will experience out in the athletic arena. The attainment
of general physical attributes may enhance sport performance in some athletes, but training modalities
focused on more specific exercises may in fact be needed for optimal transfer as athletes improve in
their level of sports training mastery. In order for training to transfer into the sport at least one of the
following criteria must be achieved. The more of these criteria that are achieved within an exercise the
more correspondence or transfer it will have within the sport.

Amplitude / Direction of Movement

This refers to the direction of forces that are required to be applied within the sport. For example if the
athlete is required to apply vertical forces against the ground such as when jumping, or horizontal
forces such as when accelerating. An exercise such as squat requires the application of vertical force
so would be a relevant exercises for athlete that needs to be able to jump, whereas an exercise such as
stepping out of a reverse lunge requires more horizontal force production therefore would replicate the
horizontal forces required when accelerating or running, therefore may have greater correspondence
with running based athletes.

Accentuated Region of Force Production

This refers to the particular area or region of the body where the force or movement is produced. It is
the generation of force at an appropriate/equivalent joint angle to the sport skill, specifically at the start
of the movement. For instance, based upon this criterion, a partial squat may be a more appropriate
exercise to incorporate based upon the typical optimal angles for vertical jumping found at
approximately 90° at the hip and 120° at the knee.

Dynamic of the Effort

It is suggested that the training stimulus and exerted effort must equal or supersede the intensity of
the sport movement. With the vertical jump, this criterion is easily achieved by using weighted jump
squats which promote greater force production.

Rate and time of maximal force production

This relates to the available time an athlete has to generate force when performing a sports movement.

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 Level 4 Award in Strength & Conditioning Manual Transfer of Training

To satisfy this criterion, exercise intensities must be selected to allow the athlete to operate in an
equivalent time bracket to generate power. Most sports skills permit 0.1 -0.3 seconds to generate
power, with most humans capable of producing peak power readings at 0.4 seconds. To reduce the
power deficit; selected exercises must stimulate rapid rate of force development. This means
picking an exercise intensity which permits maximum power production (30-50% 1RM in squat jump
protocols). Higher percentages will develop max strength, not desirable for vertical jump performance
given the requirement for rapid force production (power). This component of DC is linked to training
the Force Velocity Curve (FVC) and therefore consideration should be given to this during the athletes
overall training programme.

Regime of muscular work

This principle suggests that the exercise must imitate the regime of working muscles in the sport
movement. The vertical jump can be described as an explosive ballistic movement. Weighted squat
jumps, Olympic cleans snatches and their derivatives address this criterion from both a ballistic and
explosive perspective, with weighted speed squats in a lower percentage intensity range ticking the
‘explosive’ box. As a high dynamic correspondence is not always required within the training
programme dependent upon the training status of the athlete and the time of the season exercise
selection should be decided based upon the athletes requirements. For example during the GPP the
back squat may be an appropriate exercise selection in order to increase the athlete’s strength which
is essential quality for further developing power and /or speed. Once the athlete has established a
solid strength base during the GPP then the focus should shift to developing power and speed during
the SPP so exercises such as the hang clean or weighted squat jump would be a more appropriate
exercise selection as these would carry a greater DC with the sport. These exercises may further
progress to Plyometric exercises such as depth jumps or multiple hurdle jumps which again would
possess an even greater DC to most sporting activities. Therefore by working the athlete through the
different elements of the force velocity curve during the periodised training plan should ensure that the
athlete’s gains will be transferable to their sport.

General Physical Preparation

The GPP is first part of the training programme and should consist of foundational training. It consists
of the type of training that is rooted in the fundamental element of all sports, and that is movement.
There needs to be a differentiation made between GGP cycles for the different levels of athletes. There
should also be a distinction between general preparation exercises and general development
exercises. Development exercises are used to improve specific physical qualities and/or skills, and are
not geared to all around physical preparation. With GPP-type exercises, the objective is to strengthen
the overall body and prepare the athlete for more intense training that occurs in the later periods of the
process of achieving sports mastery. For the novice athlete, GPP should consist of movement-based
exercises that target total physical development and should also include concentrated technique
training. This will allow for total development along with improved exercise technique associated with
various exercises. Technique work is done with elite-level athletes but the time spent on technique
development within GPP phases is minimal, and most of the technique work is done in the specialised
period. So, for higher level athletes technique improvements come in the SPP phase while novice

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 Level 4 Award in Strength & Conditioning Manual Transfer of Training

athletes improve technique within the GPP phase and into the SPP phase.

Specific Physical Preparation

Specialised Physical Preparation (SPP) consists of training that should duplicate what occurs during
the execution of a specific sport skill. This type of training is very dependent on the needs analysis
performed by the strength and conditioning coach. This needs analysis will allow the coach to have
a better understanding of what transpires during the execution of the sport skill, and will allow for a
more accurate prescription for SPP-type training. This training also involves exercises that are based
on developing the physical abilities, specific to the sport event. In turn, the physical abilities needed to
perform well in the sport should be a main target within SPP-type training. As discussed above to
make SPP exercises more specific, they should be tailored to duplicate the motor pathways and
muscle actions seen within the sport (dynamic correspondence). This is a very specialised form of
training that is done on a solid foundation of GPP training. For example, for greater strength in the
same range of motion and in the same neuromuscular pathway used in the execution of a sport skill,
the athlete also develops a muscular feel for the muscle actions in addition to increasing strength
within that range of motion seen within the sport skill. This is why SPP-type training is important to
the transfer of training to sport skill. Training programmes that incorporate such specialised exercises
encompass the true meaning of the conjugate training system.

This means that as different motor abilities are trained using skill technique execution, sport skill
technique is accompanied with the motor ability being trained, thus improving overall sport
performance. Fig 22 illustrates the training progressions through both the GPP and SPP of the overall
training programme.

Fig 22. Training Progressions through GPP and SPP

Once the appropriate training blocks (mesocycles) have been put in place around the athlete’s
competition schedule, then specific exercises need to be selected for each phase. The exercises
selected should fit in line with the desired outcome goal of each training block and is dependent upon
whether the athlete is in the GPP or SPP phase of their programme. Table 26 provides some specific
examples of the different type of exercises that can be used within the different training phases in
order to optimise training transfer.

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 Level 4 Award in Strength & Conditioning Manual Transfer of Training

Transfer of training exercise sequences

Table 26

Strength Squats, Deadlifts, Split Squat, Step Ups, Lunges

Power Olympic lift derivatives, Ballistic exercises (MB’s, KB,s),

resisted jumps, split jumps etc.
Speed Fast Plyometrics, Sprinting and agility drills

Sports Specific Skill or task specific exercises e.g. Sparring, SSG’s etc.

Optimising Training Transfer

• Athletes should possess a good general training history before progressing to more advanced and
specific tasks.

• Consider training age of athlete do not go too specific too quickly, ensure athlete earns the right to
progress.

• Exercises should reinforce optimum neuromuscular efficiency and function which includes
intramuscular and inter muscular coordination. This includes greater excitation of appropriate
muscle agonists and synergists, decreased co-contraction of antagonists, increased motor-unit
recruitment, firing rates, and synchronisation.

• Exercise selection should consider movement pattern, force application, and velocity specificity in
the prescription of those exercises used during strength training for athletic preparation.

• For more experienced athletes utilise exercise that adequately challenge the CNS to ensure
continual development (progressive overload).

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 Level 4 Award in Strength & Conditioning Manual

Mobility & Stability

Mobility can be defined as the ability of a joint or series of joints to move or be moved freely and easily
through a full range of movement (ROM). ROM can be affected by a joints structure as well as the
compliance of the surrounding connective and contractile tissues. The term mobility is often used
interchangeably with Flexibility, which is the ability of a muscle to lengthen adequately to allow the joint
to work through a full ROM (muscle inhibition). For the purpose of this module, the term mobility will
also include flexibility.

Importance of mobility
Athletes with poor or limited mobility around one or more joints are likely to experience performance
related limitations and an increased risk of injury. Athletes are often required to move into extreme and
vulnerable positions within the sport.

The question that needs to be answered within the needs analysis is what positions are the athlete(s)
required to adopt within their sports and which joints require mobilisation. Although there is a fine
balance between being mobile enough for the demands of the sport as opposed to being hyper mobile
and having too much laxity around a joint. Table 27 illustrates the major joints that require mobility, the
common restrictions that occur and ROM test that can be used for each joint.

Common joint ROM restrictions

Table 27

Joint Common Restrictions ROM Tests Normal Range

Ankle (talocrural) Dorsiflexion Knee to wall test 8-12cm

Hip Flexion, Straight leg raise 80-100 degrees

Extension Thomas Test 30-45 degrees
External Rotation FABER’s Test
Thoracic spine Rotation Seated rotation (L&R) 30-45 degrees

Shoulder (gleno- Flexion (overhead) Supine lying overhead reach 180 degrees
humeral) External rotation Underarm back scratch test 90 degrees
Internal rotation Overhead back scratch test 70-90 degrees

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 Level 4 Award in Strength & Conditioning Manual Mobility & Stability

These are some specific joint ROM tests that can be used, although they should also be used in
conjunction with some global movement assessments as joints don’t work in isolation when performing
functional movements, but work together in sequence with other joints to allow this movement to take
place. This joint sequencing and integration is also known as the kinetic chain, and any restrictions or
limitations within this chain have a knock-on effect on the joints above or below the affected joint which
in turn can inhibit a particular movement pattern. An example of this would be an athlete with restricted
ankle dorsiflexion performing an overhead squat. This restriction would inhibit the overall movement
pattern and would likely exhibit itself with the athlete moving into excessive forward lean at the trunk
during the downward phase of the squat to compensate for this lack of mobility at the ankle. Another
analogy would be to use a bike chain as an example, if one small segment of the chain is broken then
the whole chain would be compromised and the likelihood is that the pedalling mechanism would not
work properly. This is the same principle when a joint within the body is damaged or restricted. Table
12 identifies the different movement’s patterns that need to be examined in relation to the demands
of the sport and would be broken into 3 phases; Phase 1 – observing the athlete performing the sport
of specific movement patterns that occur within the sport. Phase 2 Involves examining general
movement patterns through the use of a movement screen. Finally phase 3 involves specific joint or
muscle testing as shown in table 28. These specific tests should be based upon the findings of the
previous two tests and should be determined before an intervention or mobility programme is
prescribed.

Table 28

Performance Observation Movement Screening Specific joint/muscle testing

Phase 1 Phase 2 Phase 3
How well does the athlete How well does the athlete Test for isolated joint ROM or
perform sports specific perform general athletic muscle length
movements? movements?

• Running • Squat Patterns • KTW Test

• Jumping • Lunge Patterns • SLR
• Cutting • Hip Hinge patterns • Thomas Test
• Turning • Trunk rotations • Obers test
• Pushing • Shoulder Rotation • Hip Drop Out test
• Pulling • Seated Thoracic Rotation
• Kicking • Int & Ext Shoulder Rotation
• Punching
• Twisting

Mobility Training
Once the movement analysis has been completed, the appropriate intervention and exercises should
be included into the athletes training programme. Ideally these exercises should be placed at the
beginning of a workout during the warm up and / or at the end of the workout during the cool down.
There are different modes of exercise that can be used to improve mobility which could be in the form
of isolated movements, targeting a specific joint or muscle. Alternatively, global movements which
target multiple joints and muscles simultaneously can be used to improve the functional mobility of the
kinetic chain. Commonly if an athlete has a specific restriction around a particular joint then some
isolated exercise should be given in order to mobilise the joint before moving onto global movements.

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 Level 4 Award in Strength & Conditioning Manual Mobility & Stability

Below is a description of the different training modalities that can be used to improve mobility as well
as some example exercises:

Foam Rolling / Myofascial Release

It is well established that if an athlete has a tight or overactive muscle, this will restrict the ROM around
the joint that the muscle acts upon. For example, if an athlete has tight hamstrings, this will restrict the
amount of hip flexion that can occur during sprinting, therefore limiting sprint performance, and
increasing the risk of injury. In this instance foam rolling, could be used to relax, and lengthen the
hamstring prior to a training session. The deep compression from rolling helps to break up or relax tight
muscles and adhesions formed between muscle layers and their surroundings. It also allows normal
blood flow to return and the restoration of healthy tissue. Foam rolling would be recommended before
the start of the training session to prepare the muscles for active lengthening that occurs during
movement.

Static Stretching

Static stretching is used to stretch a muscle while the body is at rest. It is composed of various
techniques that gradually lengthens a muscle to an elongated position (to the point of discomfort) and
hold that position for a minimum of 30 seconds. Static stretching slightly lessens the sensitivity of
tension receptors, which allows the muscle to relax and to be stretched to greater length.
Although static stretching performed before training and competition has been proven detrimental to
performance as it reduces explosive ability. Static stretching also augments the joint and can promote
instability in the joint, thus making the athlete more susceptible to injury. For these reasons, static
stretching should only be used post training as part of a warm down to help improve flexibility as when
performed correctly and at the right time, static stretches can help to lengthen tight muscles. A good
stretching session, following exercise or as part of a recovery session can also help to relieve stress
and tension.

Dynamic Stretching

Dynamic stretching is much more effective than static stretching when it comes to preparing the athlete
for training session or completion and is an integral part of the RAMP warm up protocol, which will be
discussed later in the module. Dynamic stretching involves working a joint or series of joints through a
full ROM, whilst simultaneously actively lengthening the muscles, preparing them for more intense
exercise that follows. Dynamic stretching also includes constant motion throughout the warm-up, which
maintains the core body temperature, whereas static stretching causes a drop-in body temperature.
Another benefit of dynamic stretching is that it prepares the muscles and joints in a more specific
manner since the athlete is going through motions they will repeat in the workout. It also helps the
nervous system and motor ability since dynamic motions do more to develop those areas than static
stretches. Although this type of stretching is recommended before exercise its long-term effects of
improving flexibility are not as effective as those of static stretching, therefore it is recommended that
a combination of dynamic stretching is used to increase the mobility around the joint and prepare the
athlete for training in combination with some static stretching to improve muscle length over time.
Some examples of dynamic stretching sessions are shown below:

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 Level 4 Award in Strength & Conditioning Manual Mobility & Stability

1. Hurdle Mobility – hurdles can be an effective tool in improving the lower body mobility of an
athlete as it provides a set range that the athlete has to work through either by working over or
under the hurdle. There a lot of different exercise that can be performed on the hurdles that
focus on different movement patterns and therefore muscles. These exercises can also be used
to challenge stability and co-ordination and can also be linked with other exercises and are easy
to progress and / or regress.

2. Mobility Circuits – these are generally floor based and consist of a series of different exercises,
dependent upon the subsequent session and needs of an athlete. These circuits should focus of
working all the major joints and muscles within the body. Below is an example of a mobility
circuit than can be used within a warm up for a training session;

Mobility circuit example

Table 29

Mobility Circuit Movement Complex

A. Knee to wall touches x 5EL (Ankles) A. Front Squats x 6

B. Fire Hydrants x 5EL (Hips) B. Forward Lunges x 6
C. Thoracic Rotations x 5ES (Thoracic Spine) C. Overhead squats x 6
D. Spiderman’s x5 EL (Hips) D. Lateral Lunges x 6
E. Inchworms x 5 (Hips / Ankles) E. RDL’S x 6

PNF Stretching
PNF stretching, or proprioceptive neuromuscular facilitation stretching, consists of a number of
stretching techniques to enhance both active and passive range of motion in order to improve motor
performance and aid rehabilitation. PNF is considered an optimal stretching method when the aim is to
increase range of motion, especially in regards short-term changes. Generally, an active PNF stretch
involves a shortening contraction of the opposing muscle to place the target muscle on stretch. This is
followed by an isometric contraction of the target muscle. PNF can be used to supplement daily
stretching and is employed to make quick gains in range of motion to help athletes improve
performance and reduce the risk of injury. There are three different types of PNF commonly used to
improve ROM:

Contract Relax

Involves a passive placement of the restricted muscle into a position of stretch followed by an isotonic
contraction of the restricted muscle. Most isometric contractions in PNF stretching techniques should
be held for a minimum of 3 seconds at a sub maximal effort (20-50% of maximal effort) to avoid muscle
fatigue and injury. After the contraction period the athlete is required to relax the restricted muscle
that was just contracting and activate the opposing muscle to move the limb into a greater position of
stretch.

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 Level 4 Award in Strength & Conditioning Manual Mobility & Stability

Hold Relax

Very similar to the Contract Relax technique. This is utilised when the agonist is too weak to activate
properly. The athlete’s restricted muscle is put in a position of stretch followed by an isometric
contraction of the restricted muscle. After the allotted time, the restricted muscle is passively moved
to a position of greater stretch. Contraction times and efforts are the same as the Contract Relax
technique. This technique utilises the autogenic inhibition, which relaxes a muscle after a sustained
contraction has been applied to it for longer than 6 seconds.

Contract Relax Agonist(Antagonist) Contract (CRAC)

Contract Relax Agonist(Antagonist) Contract (CRAC) is usually performed by a passive or active

stretch of the target muscle to move the limb into a starting position at first, followed by a submaximal
isometric contraction of the target muscle and finally an active stretch is used to move the limb into a
new greater position. This technique uses autogenic and reciprocal inhibition to increase the magnitude
of the stretch within the target muscle.

RAMP Method
Mobility training should form an integral part of the RAMP warm up. The RAMP method has been
developed to ensure that the athlete is physically ready to deal with the demands of training or
competition upon completion. The RAMP method consists of the following components:

• Raise - This phase has the aim of elevating body temperature, heart rate, respiration rate, blood
flow and joint fluid viscosity via low intensity activities.

• Activate–The aim of this phase is to “switch on” or recruit the major muscle groups required for the
exercise. This can often involve exercises traditionally associated with prehab such as mini band
routines, rotator cuff exercises, glute bridges, overhead squats etc. This is a time efficient method
of including these exercises in the training programme, and the extent of this phase will depend
upon the individual sport and the individual athlete’s needs.

• Mobilise - The achievement of the mobilisation phase of the warm-up takes a radically different
approach than the traditional static stretching approach. Rather than focus on individual muscles,
the approach is to work on movements as previously discussed. This has a number of key
advantages. First, the dynamic nature contributes to maintaining the elevation effects of the first
period. Secondly the movements are more specific to those found in the sport, and thirdly it is more
time efficient.

• Potentiate - The term ‘potentiation’ refers to activities that improve effectiveness, and in the
case of the warm-up involves the selection of activities that will improve the effectiveness of
subsequent performance. This phase of the warm-up will see a gradual shift towards the actual
sport erformance or session itself, and will normally involve sport specific activities of increasing
intensity. Including these high intensity dynamic exercises can facilitate subsequent performance,

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 Level 4 Award in Strength & Conditioning Manual Mobility & Stability

and is the essence of the potentiation phase of the warm-up. The nature of the activities will
depend upon the specific nature of the activities to perform, e.g. a sprint workout will comprise of
sprint drills and sprints of increasing intensity.

It is suggested that the RAMP should be used before any training session, although should be specific
tailored to the needs of the athlete and the demands of the subsequent session. Using this method
is an effective way to incorporate both mobility and stability components into the training session.

Stability Training
Stability can be defined as “The state or quality of being stable, especially resistance to change,
deterioration, or displacement.” It is the ability of the athlete to resist against external forces in all 3
planes and the ability to maintain balance even in an unstable environment. From this definition, it is
apparent that due to the nature of sport, athletes will often be exposed to unstable situations and
therefore require good stability to overcome these situations. To be stable an athlete requires the
following attributes:

• Balance & Proprioception - proprioception refers to the body’s ability to sense movement within
joints and joint position. This ability enables athletes to know where their limbs are in space without
having to look. It is important in all everyday movements but especially so in complicated sporting
movements such as changing direction at speed or challenging with an opponent to win a dual.

• Co-ordination - coordination is the ability to repeatedly execute a sequence of movements

smoothly and accurately, involving the senses, muscular contractions and joint movements.

• Strength – being stable involves being able to reduce and produce forces against an external
resistance. It also requires good trunk strength in order to effectively resist against movement as
well as to be able to efficiently transfer forces between the upper and lower body.

• Reactiveness – is the ability of the athlete to see or feel a change of position and be able to quickly
react to overcome this change. This requires both cognitive and physical processes.

• Technique – being stable in an unstable situation also requires an element of technical

competency i.e. the athlete lowering their COM when a tackle or interception or being able to shift
their body weight efficiently when transferring weight from two legs onto one.

Due to the multifaceted nature of stability, there are different ways that this can be trained dependent
upon the demands of the sport and these individual components can either be trained in isolation
(GPP) or in combination through sports specific training;

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 Level 4 Award in Strength & Conditioning Manual Mobility & Stability

General Stability Training (GPP)

• Proprioception training – involves trying to improve balance and kinaesthetic awareness normally
through performing exercise whilst standing on one leg. There are lots of exercises whereby that
athlete is required to stand on an unstable surface such as a wobble board, although there is
limited evidence to suggest that this would transfer to sport. The athlete is better off spending time
focusing on single leg strengthening exercises such as SL squats, SL RDL’s, lunge patterns and
multi-directional hoping to challenge stability and improve kinaesthetic awareness.

• Core Stability / Trunk Training – there is much debate about how much this type of training
transfers across to sporting movements. It will mainly be dependent upon the exercises that are
used, in order for core training to transfer into sport the athlete should perform the exercises
in positions that are similar to that of the sport and of velocities that are similar (dynamic
correspondence). This does not mean that the more remedial type of core exercises doesn’t have
their place in the training programme it is more about how the exercises are progressed in order to
have more of a positive transfer to the sport. This will be discussed in more detail in module 9.

• Strength / Power training – this topic has been covered in much detail, but to improve stability,
strength training exercises must be performed across all 3 planes of movement, consist of bi-
lateral and unilateral exercises and also be trained with different loads at different velocities.

Specific Stability Training

In order for stability training to be effective it must be transferable to the environment where the
athlete actually performs the sport. In order for this to occur there must be elements of the sport
involved such as high velocities, reactiveness, multiplanar and opposed. These components can be
trained through either agility training or sports specific training.

• Agility training has been discussed in detail in module 5, but it also transferable with stability
training as it requires moving through multidirectional patterns and shifting bodyweight at relatively
high velocities. By making these drills reactive in nature i.e. chaos training adds a further element
of instability into the exercise and therefore even more sports specific.

• Sports specific training would be the final stage of the continuum and involves the athlete
participating in drills where the athlete is performing a specific aspect of the sport. An example
in football would be the implementation of SSG’s as these involve lots of high speed movements
and change of directions, reactiveness in response to the ball and / or an opponent as well as lots
of physical body contacts. Therefore, this type of drill would tick a lot of boxes when it comes to
improving stability.

Although stability is not a standalone component of fitness, it also encompasses many other
components that are involved in the training of an athlete. The following progressions should be applied
when it comes to planning a stability programme, although not necessarily in this sequence;

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 Level 4 Award in Strength & Conditioning Manual Mobility & Stability

1. Bi-lateral to Unilateral
2. Static – Dynamic – Explosive
3. Linear – Lateral – multidirectional
4. Low velocity to high velocity
5. Closed to reactive drills

It is important to remember that all training will require some element of stability the extent will be
dependent upon the type and nature of the exercise, therefore stability shouldn’t really be trained in
isolation but included through the utilisation of different strength, power, agility and sports specific
drills. There may be exceptions to this where an athlete may have obvious signs of instability, which can
be determined through some basic tests.

Stability Testing
Stability in its purest form is normally measured through some form of balance or hopping tests,
although stability is indirectly measured through other tests such as strength, power and agility tests.
The most common tests for stability are shown below in table 30, these are broken into trunk tests,
lower limb stability and upper limb stability tests. Most commonly used are the star excursion test and
Y balance test.

Stability Tests

Table 30

Trunk/Core Lower Limb Upper Limb

• Trunk Endurance Tests • FMS • Scapular retraction

• Plank • Single Leg Squat • Push Up Test
• Side Plank • Single Leg SLDL’s • Shoulder Int & Ext Rot
• Back Extension • Single Leg Hops / Jumps
• Pallof Hold • Y Balance test
• Star Excursion Test

Star excursion test

The Star Excursion Balance Test (SEBT) is a stability test that incorporates a single-leg stance on one
leg whilst trying to reach as far as possible with the opposite leg. The athlete stands in a square at the
centre of the grid with 8 lines extending from the centre at 45° increments. Each of the 8 lines
represents the directions which the athlete is required to reach out with the most distal part of their
reach foot. A tape measure is required to measure the distance the athlete reaches from the centre of
the grid to the point that they manage to reach along each diagonal line.

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 Level 4 Award in Strength & Conditioning Manual Mobility & Stability

Fig 23. Setup of the SEBT

Y Balance Test

The goal of this test is to maintain single-leg balance on one leg while reaching as far as possible
with the contralateral leg in three different directions. The three movement directions are anterior,
posteromedial and posterolateral, performed on each leg.

These tests can be used to provide a marker for athlete’s balance ability and should be used in
conjunction with all other performance testing scores to determine whether the athletes balance
or stability is a limiting factor within their performance.

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 Level 4 Award in Strength & Conditioning Manual

Core Training Considerations

Core stability describes the ability to control the position and movement of the central portion of the
body (Trunk). It is the ability to maintain a stable and upright position of the spine and enables the
transfer of forces between the lower and upper body. Core stability training targets all of the muscles
surrounding the trunk which connect to the spine, pelvis and shoulders, and also assists in the
maintenance of good posture and provides the foundation for all arm and leg movements.

Fig 24. Primary Core Musculature

Planes of Movement
During athletic movement, the trunk is required to produce force to generate movement and also to
reduce or resist against external forces (bracing) to either decelerate or prevent movement occurring
at the trunk. This requires concentric, eccentric and isometric strength qualities within the trunk
musculature. These forces can occur through any or all three axis and planes of movement.

Fig 25. Planes of movement

• Movements in the sagittal plane involve both flexion
and extension activities of the trunk.

• Movements in the frontal plane involves side flexion

/ bending activities of the trunk

• Movements in the transverse plane involves

rotational activities of the trunk.

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 Level 4 Award in Strength & Conditioning Manual Core Training Considerations

These movements need to be included within the training programme, so that the athlete becomes
stronger at producing these movements. It is also important that the athlete needs to be trained at
resisting against these movements (bracing) in these directions using isometric trunk exercises.

Core Training
Before the core training programme can be designed consideration must be given to the demands of
the sport and the needs of the athlete, specifically:

• Trunk action or movements required i.e. flexion, extension, rotation, bracing. Normally a
combination of all these movements is required to some degree.

• Muscle contraction type – concentric, eccentric, isometric.

• Direction of force – what is the predominant planes of movement in which force is required?

• Body Position – What are the common positions the athlete is in when they have to produce force
i.e. standing, split stance, single leg, kneeling, supine lying, prone lying etc.

• Amplitude or rate of force – Is the athlete required to produce forces more slowly against heavy
loads such as grappling or more explosively against lower loads such as a tennis serve?

Table 31

Bracing Rotation Anti-Rotation Flexion Extension Side Flexion

Ability to Ability to rotate Ability to resist Ability to flex Ability to extend Ability to bend
maintain against an against exter- the spine the spine laterally against
neutral spine external load or nal against an against an external
in various resistance in a forces in a external resist- resistance in a force
positions transverse transverse ance in a sagittal plane
plane plane sagittal plane.
Isometric Concentric & Isometric Concentric Concentric Concentric
action eccentric action action of the action action of the
of TA and ES action of the oblique’s rectus of the ES oblique’s
of the oblique’s abdominals
Planks Russian twists Side Planks Crunches Back extensions Side bends
Dead bugs Woodchops Pallof Holds Sit ups Glute-Ham Side bridge
Superman’s Landmines Reverse Raise
crunch Glute Bridge

Squatting Split stance SL Squats Lunge & Reach Good Mornings B clean &
Dead Lifting woodchops SL SLDL’s RDL’s Press
Pulling Lunge and twist SA Pushes Olympic lifting
Pushing patterns SA Pulls
Jumping MB rot throws

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 Level 4 Award in Strength & Conditioning Manual Core Training Considerations

As illustrated in the table, there are six main movements that need to be incorporated into the core
training programme, these include; Bracing, rotation, anti-rotation, flexion, extension & side flexion.
These movement patterns require different types of muscle concentration and can be trained through
isolated core exercises or through global exercises that involve the trunk.

Isolated Core Exercises

Isolated core exercise an effective way to train the core in isolation from other body parts and include
exercises that specifically train the trunk. They are a good way to train the trunk for novice and
intermediate athletes that may lack good strength and stability around the trunk although as all training
methods these exercises need to be progressed as the athlete gets stronger. The following
progressions can be used to continuously challenge the athlete:

• Isolated to global movements

• Lying – Kneeling – Standing – Split Stance
• Bi-lateral to Unilateral
• Static (isometric) to dynamic (concentric)
• Body weight to weighted

Any one or more of these progressions can be used to advance an athlete. Table 32 below shows an
example 3 phase core training programme with exercise progressions for each movement.

Table 32

Movement Phase 1 Phase 2 Phase 3

Bracing Iso plank Dynamic plank Kneeling rollout

Anti-rotation Kneeling pallof hold Standing pallof hold Split stance pallof hold

Rotation SB Russian twists Kneeling shops Standing landmines

Flexion (hip) Deadbugs Elekna’s Reverse crunch

Extension Glujte bridge Glute ham raise Good morning

Side flexion Side plank Side bridge Cable pull

These are just a few exercise examples but these progressions can be applied to most exercises and
the athlete should only be progressed when they are ready and possess the necessary competency to
be able to progress.

Global Core Training

Due to the nature of gravity and the role of the trunk muscles in keeping an athlete upright and
maintaining postural integrity. For these reasons the core muscles will be involved during all

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 Level 4 Award in Strength & Conditioning Manual Core Training Considerations

movements and exercises that are performed. The extent of this involvement will be dependent upon
both the type of exercise and intensity of the exercise. There is EMG evidence to suggest that the
posterior trunk muscles are more greatly engaged during traditional strength exercises such as during
the squat or deadlift than compared to when performing isolated movements, although there is much
less anterior trunk involvement. This suggests that there is need for supplementary isolated core
training which should be used in conjunction with traditional strength and power training exercises,
especially focusing on the anterior aspect of the trunk through the utilisation of bracing and anti-
rotational exercises. A good way to incorporate core work into the training programme is to add a core
exercise in between a strength exercise (supersets) in order to optimise the training time and tick more
boxes with the training session.

Core Strength Training

A trunk strength-endurance testing protocol has been developed by Stuart McGill which requires the
athlete to hold an isometric contraction for up to 2 minutes or until the athletes fail in the following
position:

• Isometric plank
• Isometric side plank
• Back extension (holding neutral position whilst hanging off of the edge of a plinth)

The ability to hold a contraction for 2 minutes in each of these tests is indicative of good trunk
strength.

Key Messages
• All training is core training.
• A strong core is essential for the efficient transfer of force between the upper and lower
body.
• A strong core is essential for maintaining good posture.
• A strong / stable core can minimise the risk of injury especially lower back pain.
• Core training should be progressive in nature starting from basic low intensity movements
to more advanced and complex movements.
• Athletes need to earn the right to progress.

Further reading

• Core Training: Evidence Translating to Better Performance and Injury Prevention, Stuart McGill,
2010.

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 Level 4 Award in Strength & Conditioning Manual

Sports Psychology

Sports Psychology involves the study of how psychological factors can affect sports performance and
how athlete participation in sport and exercise affects psychological and subsequently physical factors.
The importance of psychology in sport is to help to improve the psychological skills of the athlete in
order to enhance performance. There are a number of mental skills that the athlete needs to possess in
order to succeed within their sport, these skills are commonly known as the 4 C’s - concentration,
confidence, control and commitment. These skills are required to overcome anxiety which is a natural
emotion when performing. Anxiety is a form of stress and is the body’s automatic response that
prepares it to ‘fight’ or ‘flight’ from perceived harm or attack. It is a programmed response that ensures
survival of the human species. Sporting competition promotes similar psychological and bodily
responses because there is often a threat posed towards the athlete’s ego or sense of selfesteem.
When the demands of training or competition exceed the athlete’s perceived ability, anxiety is the
inevitable outcome. Training and competition places a wide variety of stressors upon the athlete
which can be both psychologically and physically exhausting and if the athlete doesn’t possess the
necessary psychological skills to deal with anxiety then performance levels may be harmed. Directly
there is nothing damaging about the stress associated with competition, and in fact stress can be a very
positive influence that can improve the focus and motivation of the athlete if it is channelled in the right
direction. Although, when the athlete perceives the stress to be negative, it can cause too much anxiety
and therefore negatively impact upon performance. Participants in individual sports have been shown
generally to suffer more anxiety before, during and after competition than participants in team sports
because the sense of isolation and exposure is much greater in sports such as athletics, tennis and
snooker than in comparison to team sports. For athletes in high contact sports such as boxing and
martial arts, the possibility of getting hurt can also be a source of anxiety. Typically, this anxiety causes
some critical changes in technique. For example, anxious boxers will often lean too far forward, be
clumsy in their foot movements or fight defensively, any of which may result in them getting knocked
out. The inverted U theory illustrates the relationship between anxiety / arousal and performance levels.
It shows that up to a certain level of anxiety performance will be enhanced although once this arousal
reaches a certain point there will then be a drop off in performance as a result.

Anxiety can be recognised on three levels:

• On the cognitive level – i.e. by thought processes;

• On the somatic level (bodily) – i.e. by physical responses;

• On the behavioural level – i.e. by certain patterns of behaviour

It is believed that it is the ability to control the environment and themselves that determines the

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

athlete’s anxiety response. For example, if they believe they can cope in a particular sporting situation,
they will tend to strive to achieve their goals with positive expectations of success. Having positive
expectations will invariably mean that they will be more confident and therefore more likely to perform
close to their best. Conversely the feeling that they can’t control a particular stressor such as a
competing against a difficult opponent or a carrying a niggling injury will mean that the symptoms of
anxiety are exacerbated possibly resulting in performance impairment. In order to overcome the
negative effects associated with anxiety the athlete needs to possess the 4 C’s.

Confidence
When athletes feel confident, they are more readily able to turn sporting potential into superior
performance. Conversely, when they feel unsure of themselves, the slightest setback or smallest hurdle
can have a hugely detrimental effect on their performance. Self-confidence is commonly defined as the
sureness of feeling that they are equal to the task at hand. This sureness is characterised by absolute
belief in their ability. Confidence results from the comparison an athlete makes between the goal and
their ability. The athlete will have self-confidence if they believe they can achieve their goal. When an
athlete has self-confidence they will tend to persevere even when things are not going to plan, show
enthusiasm, be positive in their approach and take their share of the responsibility in success and fail.
Confidence is a positive state of mind and a belief that the athlete can meet the challenge ahead and a
feeling of being in control. It is not the situation that directly affects confidence; thoughts, assumptions
and expectations can build or destroy confidence. There are different emotional and physical
symptoms associated with either high or low self-confidence:

High self confidence

• Thoughts - Positive thoughts of success

• Feelings - Excited, anticipation, calm, elation and prepared

• Focus - On self, on the task

• Behaviour - Maximum effort and commitment, willing to take chances, positive reaction to set
backs, open to learning, take responsibility for outcomes

Low self confidence

• Thoughts - Negative, defeat or failure, doubt

• Feelings - Tense, dread, fear, not wanting to take part

• Focus - On others, on less relevant factors (coach, umpire, conditions)

• Behaviour - Lack of effort, likely to give up, unwilling to take risks (rather play safe), blame others or
conditions for outcome

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

Control
Self-control is the ability of an athlete to keep their emotions in check and focus on the task at hand.
Identifying when an athlete feels a particular emotion and understanding the reason for the feelings is
an important stage of helping an athlete gain emotional control. An athlete’s ability to maintain control
of their emotions in the face of adversity and remain positive is essential to successful performance.
Two emotions that are often associated with poor performance are anxiety and anger. Anxiety comes
in two forms; physical (butterflies, sweating, nausea etc...) and mental (worry, negative thoughts,
confusion, lack of concentration etc.…). When an athlete becomes angry, the cause of the anger often
becomes the focus of attention. This then leads to a lack of concentration on the task, performance
deteriorates and confidence in ability is lost which further fuels the anger which is a progressive route
to failure. It is important that an athlete is able to keep their emotions in check and maintain their focus
when going into competition in order to ensure a stable performance. If an athlete is unable to control
their emotions, their focus and attention can be easily distracted and performance inhibited.

Concentration
This is the mental quality to focus on the task in hand. If the athlete lacks concentration, then their
athletic abilities will not be effectively or efficiently applied to the task. Research has identified the
following types of attention focus:

• Broad Narrow continuum - the athlete focuses on a large or small number of stimuli
• Internal External continuum - the athlete focuses on internal stimuli (feelings) or external stimuli
(ball)

The demand for concentration varies with the sport:

• Sustained concentration - distance running, cycling, tennis, squash

• Short bursts of concentration - cricket, golf, shooting, athletic field events
• Intense concentration - sprinting events, bobsleigh, skiing

Common distractions that can affect concentration are: anxiety, mistakes, fatigue, weather, public
announcements, coach, manager, opponent, negative thoughts etc. Strategies to improve
concentration are very personal. One way to maintain focus is to set process goals for each session or
competition. The athlete will have an overall goal for which the athlete will identify a number of process
goals that help focus on specific aspects of the task. For each of these goals the athlete can use a
trigger word (a word which instantly refocuses the athlete’s concentration to the goal) e.g. sprinting
technique requires the athlete to focus on being tall, relaxed, smooth and to drive with the elbows -
trigger word could be “technique”. Athletes will develop a routine for competition that may include the
night before, the morning, pre-competition, competition and post competition routines. If these routines
are appropriately structured, then they can prove a useful aid to concentration.

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

Commitment
Sports performance depends on the athlete being fully committed to numerous goals over many years.
In competition with these goals the athlete will have many aspects of daily life to manage. The many
competing interests and commitments include work, studies, family/partner, friends, social life and
other hobbies/sports. Within the athlete’s sport, commitment can be undermined by:

• Perceived lack of progress or improvement

• Not being sufficiently involved in developing the training programme
• Not understanding the objectives of the training programme
• Injury
• Lack of enjoyment
• Anxiety about performance - competition
• Becoming bored (Training Monotony)
• Coach athlete not working as a team
• Lack of commitment by other athletes

Setting goals with the athlete will raise their feelings of value, give them joint ownership of the goals
and therefore become more committed to achieving them. All goals should be SMARTER. Many people
(coach, medical support team, manager, friends, etc.) can contribute to an athlete’s levels of
commitment with appropriate levels of support and positive feedback, especially during times of injury,
illness and poor performance.

Signs & Symptoms of Anxiety

Table 33

Cognitive Somatic Behavioural

• Indecision • Increased blood pressure • Biting fingernails

• Sense of confusion • Pounding heart • Lethargic movements
• Feeling heavy • Increased respiration rate • Inhibited posture
• Negative thoughts • Sweating • Playing safe
• Poor concentration • Clammy hands and feet • Going through the
• Irritability • Butterflies in the stomach • motions
• Fear • Adrenaline surge • Introversion
• Forgetfulness • Dry mouth • Uncharacteristic
• Loss of confidence • Need to urinate • displays of extroversion
• Images of failure • Muscular tension • Fidgeting
• Defeatist self-talk • Tightness in neck and • Avoidance of eye contact
• Feeling rushed • shoulders • Covering face with hand
• Feeling weak • Trembling
• Constant dissatisfaction • Incessant talking
• Unable to take instruc- • Blushing
tions • Pacing up and down
• Thoughts of avoidance • Distorted vision
• Twitching
• Yawning
• Voice distortion
• Nausea
• Vomiting

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

Psychological Strategies
There are several psychological strategies that can be used in order improve an athlete’s confidence,
control, commitment and concentration levels. These strategies include; Imagery, relaxation
techniques, self-talk and goal setting.

Imagery

Imagery has been described as “an experience that mimics real experience, and involves using a
combination of different sensory modalities in the absence of actual perception”. Imagery is a
psychological technique which has demonstrated its effectiveness in sport through positively affecting
psychological states, such as decreasing anxiety and enhancing self-confidence, self-efficacy, and
concentration. It is also beneficial for use as a coping strategy, maintaining existing skills, and
reviewing past performances.

Imagery is built upon the link between physical and imagined movements and it is proposed that there
are certain shared areas in the brain that are activated during both physical and imagined movements.
This is defined as “functional equivalence” and is hypothesised as the means by which imagery can
improve performance. It is suggested that if there is a greater similarity between the image and the
physical movement (i.e. a greater degree of functional equivalence), it may help to add more detail to
the image and enhance the vividness of the image. PETTLEP is an acronym which stands for 7 key
elements to include during imagery to create the most functionally equivalent image possible. Using
the example of a footballer, the specific details to include would be:

• Physical – image the relevant physical characteristics. For example, a footballer would image
dressed in their kit with the football at their feet.

• Environment – if possible, image in the environment where the performance takes place e.g.
football pitch.

• Task – try to image details relevant to the task (e.g. intentional demands) and image at the
appropriate level of expertise for the performer (i.e. a novice footballer should avoid imagining an
elite level player as it is not as functionally equivalent).

• Timing – the most functionally equivalent approach is to image in ‘real time’, but ‘slow motion’
imagery can be used to emphasise and perfect more difficult aspects of a skill. For example, a
footballer may wish to ‘slow motion’ image a particularly tricky piece of footwork.

• Learning – the imagery should be continually adapted and reviewed over time to match changing
task demands and the experience level of the athlete. For example, as a novice footballer
progresses and masters a skill, they should adapt the imagery to reflect their improvement in
performance.

• Emotion – include the same images that would be felt in the physical situation. However, try to
avoid debilitative emotions (e.g. fear, panic). For example, a player imaging taking a penalty would
include feelings of confidence and adrenaline rushes.

• Perspective – the imagery perspective can be first person (through their own eyes) or third person
(like watching themselves on video). However, one perspective may be more advantageous

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

depending on the task characteristics. A first-person perspective (or internal visual imagery) may
be more beneficial for tasks including open skills and with a focus on timing (e.g. tackling). On
the other hand, a third person perspective (or external visual imagery) is preferred for tasks where
form and positioning is important, such as heading the ball or kicking technique.

Relaxation Techniques

When preparing for competition, very few athletes actually take the time to sit back and take a breath
and relax. The simple acts of inhaling, exhaling and relaxing for just a few moments can have a
significant impact on sporting performance. This ability to relax and focus on the skill to be executed is
not something that can be implemented instantaneously but rather it is developed over time and with
practise. Practising ‘relaxing’ is something that requires dedication, time and effort through the use of
breathing techniques and one of the most popular techniques that is used by athletes is Progressive
Muscle Relaxation (PMR). This technique involves the athlete tensing and relaxing muscle groups for
20 minutes a day, in a quiet location where they can ‘let go’ and clear their mind of stress. PMR has
been shown to have hugely significant long-term effects in sport, particularly with helping to reduce
general anxiety and stress, while also helping to increase concentration. By practising PMR, athletes
will have a better understanding of their breathing and they can then implement shorter, concentrated
breathing exercises around competition. Many athletes struggle with ‘over arousal’, where they are
overly anxious and stressed or even over-motivated, before matches and this can have a debilitating
effect on their performance. The use of PMR and concentrated breathing techniques can help
overcome these negative effects by decreasing arousal to a level that is more suitable for the match
situation, thus ensuring that performance is not adversely affected.

Breathing techniques are arguably most relevant in sports involving a ‘closed skill’, where there are
fewer ‘outside distractions’ during the competition and there is the time available to take a moment to
relax. For example, sports such as athletics, tennis and boxing would appear to be more suited to using
relaxation techniques as an athlete may find themselves becoming ‘over aroused’ but by breathing
deeply and allowing themselves to relax, they can ensure they perform their next movement at the level
they expect and require. Even in team sports, there will be times when deep breathing techniques can
give an athlete a vital few seconds to ensure they are in the right state of mind to execute a skill
effectively, for example before taking a free kick.

Self-talk

All athletes have an inner voice which can be either be positive (helpful) or negative (unhelpful). It is an
important skill for the athlete to learn to re-structure their thoughts whenever a negative one creeps
into their mind. It is apparent that the athlete’s thoughts are linked with their emotions and therefore
actions and / or outcomes. For example, if the athlete’s thoughts are negative they will feel negative
emotionally and consequently their actions/behaviour/performance will suffer. If they can replace the
negatives with positivesthoughts the opposite will be true, leading to good performance. It is important
that the athlete getsinto the habit of changing bad thoughts into good ones. As with all the
interventions they should use them as often as possible in all different situations in order for them to
become automatic during competition. Table 34. Highlights some different examples of negative and
positive self-talk.

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

Negative & Positive Self-talk

Table 34

Negative self-talk Positive self-talk

• Too much pressure • Be patient, focus on the training

• Want a quick finish • Be patient, don’t rush
• Things aren’t going to plan • Focus on a new plan
• Feeling fatigued • Believe in fitness levels
• The coach isn’t going to be happy • I am going to make the coach happy

Goals Setting

Setting goals creates a path for athletes to follow. It is an effective motivational technique that boosts
skill learning as well as competitive performance. Athletes tend to be more focused and committed to
training when goals are clearly established and they know exactly when they have achieved them.

There are three commonly accepted types of goals coaches can set:

• Outcome goals - are those that compare the performances of athletes with those of other
athletes. For example, “Winning a competition” means that the athlete’s outcome depends on the
performances of others.

• Performance goals - are used to improve an athlete’s individual performance. For example
a sprinter may want to run the 100m in under 10s. The athlete has much better control over
performance goals.

• Process goals - are used to improve the execution of a skill. For example, the athlete may strive to
increase stride length during sprinting to help them achieve their performance goals.

When goal setting with athletes all three of these types of goals should be used and should be in the
form of the SMART analogy; Specific, measurable, achievable, realistic, time-based. Fig 26 illustrates
the SMART process.

Fig 26. SMART Goals

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

Specific Goals

The athlete’s goals must be clear and well defined, they must understand what they are required to
achieve. Vague or generalised goals are not achievable because they don’t provide sufficient direction.
The goals should be linked with the design of the training programme.

Measurable Goals

The goals must be measurable in order to determine the degree of success. Without a way to measure
their progress they will not know whether they have actually achieved their goals or not. A good to way
to set measurable goals is through the use of specific fitness tests and then repeat these tests after a
period of training to monitor the improvements made.

Achievable Goals

Make sure that it’s possible for the athlete to actually achieve the goals that are set. If the coach sets a
goal that the athlete has no hope of achieving, they will become demoralised and lose confidence,
although do not set goals that are too easy. By setting realistic yet challenging goals the athlete will be
motivated and focused towards achieving these goals. These types of goals require the athlete to
“raise the bar” and bring the great personal satisfaction once achieved.

Relevant Goals

Goals should be relevant to both the sport and needs of the athlete. By keeping goals aligned with the
athlete it will develop the focus they need to achieve their goals. For example, setting goals based
upon the areas for improvement determined through the needs analysis will ensure that the goals are
specific to the athlete.

Time based goals

All goals must have a deadline so that the athlete knows when they have achieved their goals. When
working on a deadline, their sense of urgency will increase and achievement will come that much
quicker. Short medium and long term goals should be set in order to keep the athlete on track with their
goals. Short term goals are normally set over a time period of 1-3 months, medium term goals 3-6
months and long term 6-12 months. These goals should be identified within the annual training
programme and the programme should be adjusted accordingly to keep the athletes on track with their
goals.

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

Performance Profiling
Performance profiling is a technique used to identify and organise training, preparation and the
development of an athlete. This assessment can provide important information on athletes, which can
be used to implement realistic goal setting strategies and help maximise their intrinsic motivation. If
applied correctly, these interventions can help focus the athlete on the key aspects of their
performance and help direct their training to the areas of perceived need. The premise underlying
the coach-athlete relationship is the ability to help the athlete reach their full potential. There has
been a rapid spread of performance profiling across a number of sports because coaches have now
recognised the potential in enhancing their understanding of an athlete. Performance profiling allows
the athlete to have a more active role in evaluating their own performances. Sports psychology includes
undertaking a subjective analysis of the athlete and their chosen sport, individual assessments of the
athlete, implementation of appropriate training techniques and the evaluation of the effectiveness of
the programme. Performance profiling can be an effective tool in raising the athlete self-awareness of
their current ability and enhancing adherence to the overall training programme. The flexibility of the
performance profile has previously helped coaches gain a better understanding of their athlete’s visions
and perceptions as well as monitoring the athlete’s progress.

The first stages of performance profiling involve the coach and athlete selecting a number of personal
performance factors for which to base the performance profile around. These factors can be broken
down into 4 performance components; Tactical, Technical, Physical and Mental. For example
performance factors could include; Shot Accuracy, tackle completion, Sprint Speed or communication.
The athlete is required to complete a self-rating assessment of their current level on a 1-10 scale before
rating the selected performance factors due to their importance (1 – not at all important, 10 – crucial).
The athlete must decide a performance rating (1-10 scale) for their ‘Ideal’ or ‘optimum’ performer in
their chosen sport. More effective performance profiling has taken place when the athletes’ ‘ideal’
performer competes at a similar level, therefore providing a more realistic target to aim for. The
performance profile serves to provide the athlete with a developmental agenda and training focus in
order to improve their performance.

After analysing an athletes’ performance profiling results, the next stage of the process would be
planning and implementing an effective goal setting strategy. This should be done using the SMART
principle of goal setting and it is suggested that the most effective goals are set by the athletes
themselves. However, although performance profiling does encourage accurate self-assessment by the
athlete they may not always set appropriate goals, and may need guidance from the coach to steer
them towards more suitable ones. The outcome of performance profiling is to motivate athletes to
improve factors of their performance, therefore enhancing their overall ability.

Performance profiling has been demonstrated to be a useful tool for any athlete in order to analyse
their own performance effectively. Through motivation and determination, carrying out performance
profiling and implementing a subsequent goal-setting programme, the athletes’ performance in training
and competition can improve. A separate performance profile can be carried out for each of the four
pillars of performance (technical, tactical, physical, and psychological) if a more detailed breakdown
and understanding of the athlete is required. For the purpose of this module the following example is a
performance profiling template that could be used to solely assess the athlete’s psychological status
(strengths & weaknesses).

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 Level 4 Award in Strength & Conditioning Manual Sports Psychology

Fig 27. Psychological Profile Template

This profile should be completed as part of the athlete assessment process and make up part of the
needs analysis. Specific psychological strategies should then be implemented as part of the training
programme based around their weaknesses and needs.

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 Level 4 Award in Strength & Conditioning Manual

Injury Reduction Programmes

An injury can be defined as damage or dysfunction of a tissue or structure due to the body being unable
to deal with a certain stress placed upon it. There are several different classifications of injuries
dependent upon the mechanism of the injury as well as the affected structures. Injuries are often
multifactorial in nature, meaning there are many different factors that may lead to or increase the
likelihood of an athlete getting injured. The different mechanisms of injury are known as either intrinsic
or extrinsic dependant if they occur from forces within the body i.e. a muscle tear or from outside of
the body such as a dead leg from a tackle. Table 35 highlights some different intrinsic vs extrinsic
injuries.

Intrinsic/extrinsic injury risk factors

Table 35

Intrinsic Extrinsic

Internal or not contact injuries External or contact Injuries

Overuse injuries e.g. tendinopathy, stress Haematoma’s / contusions

fractures etc..
Muscle / tendon Injuries (Strains) Ligament injuries (sprains)

Bone / joint injuries (fractures / dislocations)

It is important that the S&C coach possess a good knowledge of the different types and mechanisms of
injury that the athlete(s) may be exposed to. It is difficult to minimise the risk of extrinsic type injuries
but all intrinsic type injuries should be deemed as preventable. Table 36 below illustrates some common
injuries associated with different sports. This information can be used when devising the needs analysis
and risk assessment for the athlete(s) sport. In order that the appropriate strategy or intervention can
be implemented to minimise the risks identified.

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 Level 4 Award in Strength & Conditioning Manual Injury Reducation Programmes

Injury analysis sport examples

Table 36

Football Rugby

• Hamstring, groin & calf strains • External or con ontact Injuries (contusions, con-
• Ankle inversion sprains cussions, shoulder dislocations)
• ACL Tears • ACL & Meniscus Tears
• Meniscus tears • Ankle Inversion sprains
• Dead leg / Haematoma’s • Hamstring & Groin Strains tact Injuries
Athletics (sprinting) MMA

• Hamstring, quad & calf strains • Head & neck Injuries

• Achilles tendinopathy • Hand & wrist fractures
• MCL & LCL elbow sprains
• R cuff tear and impingements
• Shoulder subluxations / dislocations
Tennis Cycling

• Rotator cuff impingement / tears • Quad & Calf strains

• Lower back pain / dysfunction • Patella tendonitis
• Patella tendinopathy • ITB Syndrome
• Ankle Inversion Sprains • Lower back pain

Once the common injuries are understood the possible risk factors that result in a particular injury also
need to be determined. Similarly, to injuries these are termed either intrinsic or extrinsic dependent
upon whether the risk is an internal or external factor.

Intrinsic Risk Factors

An intrinsic risk factor is something that normally occurs from within the athlete and is to more to do
with the physiological functioning of the different systems within the body and includes the following:

• Biomechanics – athletes with poor mechanics or movement patterns may be at greater risk of injury
due to abnormal loading patterns and transfer of weight. This could either occur from a structural
problem such as a length discrepancy which may require some sort of external intervention i.e.
orthotics to be worn. Alternatively this may just come from poor technique due to not be taught
correctly or lacking the necessary attributes to perform the activity competently. Therefore the
athlete may need stripping back and re-educating through basic movement and technical training
exercises within the programme.

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 Level 4 Award in Strength & Conditioning Manual Injury Reducation Programmes

• Age – age is not something that can be controlled by the athlete or coach but is something that
should be taken into consideration when designing the training programme. Older athletes tend to
take longer to recover between sessions and are at an increased risk of injury if the overall training
load is too high. Similarly, younger athletes that may not be fully developed and used to the physical
demands of full time training are also at a greater risk of injury, particularly growth and overuse
type injuries.

• Training age – athletes with a low training age are at a greater risk of injury compared to those
with a higher training age due to more experienced athletes having built up more tolerance and
resilience to deal with training loads. Therefore, novice athletes should have a more progressive
training programme with less overall volume and intensity or load.

• Previous injury – it is well known that athletes with a previous history of injuries are at greater risk
of injury either at the same site or away from the site. It is important that an appropriate rehab
programme and S&C programme is put into place for the athlete when returning to training. Specific
attention should be given to the mechanism of injury and the appropriate interventions need to be
put into place to minimise the risk.

• Fitness levels – athletes with lower fitness levels are at greater risk of injury due to the earlier onset
of fatigue and therefore risk of picking up a fatigue related injury. This risk can be minimised by
ensuring that the athletes are adequately conditioned to deal with the demands of the sport.

• Strength levels – stronger athletes are generally more robust than weaker athletes and are
therefore at a lower risk of injury. Therefore by implementing a good strength programme to
improve the athlete(s) strength will help to minimise injury occurrence. For example poor eccentric
strength of the hamstrings is a predictor of hamstring injuries during sprinting.

• Flexibility / ROM – there is mixed evidence as to whether poor flexibility actually results in injury
incidence. Although it is known that poor mobility around a joint inhibits movement and function,
therefore leading to poor technique. Therefore, it is likely that poor mobility can result in poor
movement and subsequently increases the risk of injury.

Extrinsic Risk Factors

An extrinsic risk factor is something that occurs from outside of the body, some of which can be
influenced by the athlete or coach and others which can’t. It is important that the S&C coach performs
a comprehensive risk assessment to determine which risk factors can be controlled in order that these
risks are addressed within the overall training programme. Extrinsic risk factors include;

• Environment – there are certain aspects of the environment that can be controlled such as
ensuring that there are no hazards in or around the facility where the athlete is training or
competing. There are also other factors that can’t be affected such as the weather i.e. is it hot,
cold, wet, dry etc... Although there are interventions that can be ensured to make sure the athlete
is adequately prepared to deal with these factors, such as wearing the correct kit/footwear and
ensuring the athlete is adequately hydrated if training or competing in a hot environment.

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 Level 4 Award in Strength & Conditioning Manual Injury Reducation Programmes

• Gender – generally females are at greater risk of certain types of injury than males due to
biomechanical and structural differences between them. Further consideration should be given to
addressing these issues and modification of training loads when training females.

• Training load exposure – this an obvious one for the S&C coach to manage, athletes should
follow a well-planned and structured programme that allows for periods of unload and recovery.
It is evident that athletes without a structured plan will be at a greater risk of injury possibly due
to accumulative fatigue. This is a key area when it comes to minimising the risk of injury and the
information gained from the other modules should enable the Strength and Conditioning Coach to
plan and deliver a safe and effective Periodisation programme.

• Lifestyle factors – it is well known that sleep and nutrition are the two key areas that promote
recovery and help the athlete positively adapt to the demands of training imposed upon them.
There is evidence to show that inadequate sleep on a regular basis, increases risk of injury due
to inadequate recovery. Other risk factors could include regularly consuming alcohol as this can
cause dehydration and effect concentration and co-ordination. It is important that the Strength and
Conditioning Coach educates the athlete(s) about these risks.

• Contact / Impact – these types of injuries are quite a common occurrence within contact sports
and there is not much that can be done to prevent them except by ensuring that the athlete is
wearing the necessary protective equipment.

The risk assessment of both the sport and the athlete should be carried out within the needs analysis
and subsequently any risk factors that are found should be addressed where possible. For example, if
the athlete has a previous history of hamstring injuries firstly further investigation is required as to why
i.e.is there a muscle imbalance? Are there biomechanical issues etc... and then the appropriate
intervention needs to be incorporated into their programme to minimise the risk of the injury
reoccurring. Following the intervention period normally 4-6 weeks the athlete should be re-assessed to
see if the risk has reduced as a result of the intervention. There are a number of different intrinsic and
extrinsic factors that may put an athlete at risk of sustaining an injury. Most commonly; too much
load/stress coupled with inadequate recovery resulting in accumulated fatigue and or poor movement
competency combined with inadequate strength levels to deal with the forces they are exposed to
within the sport. Ultimately the key for S&C coaches to minimising injuries involves effective load
monitoring and management strategies combined with a well-planned, organised and progressive
strength and conditioning programme.

Load Monitoring and Management

Training for sport or competition reflects a balance between the minimum training load required to
elicit an improvement in fitness and the maximum training load tolerable before sustaining marked
increases in injury. Studies of team sport athletes have reported a positive relationship between training
loads and training injury rates, suggesting that the harder these athletes train the more injuries they will
sustain. Consequently, the prevention of training-load related soft-tissue injuries in team sports has
been relatively simple: if training loads exceeded a planned ‘threshold’, athletes were ‘managed away’
from potential injury. There is also evidence to suggest that insufficient training may lead to increased
injury risk. While injury prediction models may have sufficient predictive accuracy to warrant systematic

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 Level 4 Award in Strength & Conditioning Manual Injury Reducation Programmes

use in an elite sport programme, a fine balance exists between training, detraining and overtraining.
These injury prediction frameworks constrain the amount of physical adaptation permitted through
training, by limiting the amount of physical work that can be performed. While allowing athletes to exert
themselves above and beyond the planned training loads could identify those athletes likely to tolerate
the intensity and fatigue of competition, the available evidence suggests that soft tissue injury is also
likely to occur. Ensuring athletes reach minimum physical fitness standards, coupled with scientific
monitoring of training loads to avoid overtraining and excessive fatigue, offers coaches a ‘best practice’
approach to minimise the risk of injuries. In this day and age there are a number of different monitoring
tools and systems that the S&C coach should be familiar with in order to help them manage the overall
training loads of the athlete(s). These methods can range from relatively simple and inexpensive
methods such as RPE and heart rate monitoring through to much more detailed and accurate
monitoring devices such as GPS. Measuring training load is just about being able to put a quantifiable
measure on the work that is being done and then being able to measure or track this over time. A
recent system that has been devised to measure this is known as the training stress balance (TSB)
which looks at monitoring the acute (1 week) vs chronic (4 week) training loads. This is determined
by dividing the 7 day average TL with the previous 4 week average TL. A negative TSB which would be
shown as a sudden spike in the athletes overall TL has been shown to significantly increase the risk
of injury. This model can be used with any form of athlete monitoring system that is available to the
Strength and Conditioning Coach.

Designing the Programme

There is no magic programme when it comes to reducing injuries or making the athlete bulletproof,
although there are several ways the Strength and Conditioning Coach can make the athlete more robust
and reduce the risk of injury, specifically through the implementation of well-designed and evidence
based training programme which applies the principles of progressive overload to avoid sudden spikes
in the acute training load. The athlete needs to develop good mobility and movement and gradually
build good levels of strength in order to make the athlete more robust. The training programme should
also include individual exercises to target areas of risk or weakness based upon the findings of the
needs analysis. It is also essential to ensure athlete is adequately conditioned for demands of the
sport through the addition of specific fitness and conditioning drills within the programme. Adequate
recovery and deloads should be built into the programme to allow sufficient recovery for adaptations to
the training programme to occur as well as to avoid the build-up of accumulative fatigue. The athletes
progress should be continuously monitored throughout the programme and should be modified and
adapted where necessary to fit the requirements and status of the athlete, this could be a case of
increasing the intensity if an athlete is progressing quickly to improve fitness or alternatively to reduce
the load or intensity if an athlete is regressing or showing signs of fatigue. Fig 19 illustrates a safe and
effective model for developing fitness and athleticism in a progressive manner, therefore reducing the
risk of injury by accelerating an athlete too quickly through this continuum. It is suggested that the
athlete begins by developing good movement quality and literacy skills as a foundation before moving
onto more complex training involving the energy systems and the progressively working through the
force velocity curve starting with strength development into power and finally speed development.

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 Level 4 Award in Strength & Conditioning Manual

Nutrtion for Sports Performance

Optimum nutrition is essential for athletes when it comes to performance and also for optimising
recovery after training or competition. Good nutritional intake comes from the athlete consuming a
nutritious and well balanced diet containing all of the essential nutrients they require in order to:

• Provide energy
• Preserve and build muscle
• Maintain healthy bones
• Maximise oxygen transport and usage
• Repair existing cells and create new tissue
• Maintain optimal fluid and electrolyte balance

Individual nutrients all have a different part to play in optimising bodily functions and these nutrients
are classified as either macronutrients or micronutrients.

Macronutrients
Macronutrients are nutrients that are required in large amounts as they provide the energy needed to
maintain body functions and ultimately fuel performance. There are 3 macronutrients carbohydrates,
proteins and fats.

Carbohydrates
Carbohydrates are one of the most important nutrients needed in an athlete’s diet. Carbohydrates are
vital to help them reach peak performance during physical activity because they provide energy. When
carbohydrates are consumed they are eventually digested and broken down into smaller sugar
molecules called glucose. These glucose molecules are stored in the liver and muscles to be used for
fuel, especially during physical activity. Carbohydrates improve athletic performance by delaying fatigue
and allowing an athlete to compete at higher levels for longer. Carbohydrates also have a role to play in
gaining or maintaining muscle mass. Without an adequate amount of stored glucose in the body, other
nutrients, such as fat or muscle protein, are utilised to make energy. With the correct amount of
carbohydrates available for the muscles to use as fuel, protein can be free to do its main job of repairing
and rebuilding muscle tissue, which maximises muscle gain. As exercise increases, muscle glycogen
(stored carbohydrate) becomes used up, which causes a greater need for carbohydrates. For athletes
involved in high intensity training or competition, eating the right amount of carbohydrates before,

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 Level 4 Award in Strength & Conditioning Manual Nutrition for Sports Performance

during, and after an event is essential. Often athletes have the misconception that a low-carb and high
protein diet will help them gain significant muscle mass. This is not true as a diet low in carbs will not
only decrease muscle potential but will also inhibit overall athletic performance. Furthermore when
these carbohydrate stores are inadequate to meet the fuel needs of an athlete’s training programme,
this results in fatigue, reduced ability to train hard, impaired competition performance, and a reduction
in immune system function. For these reasons, athletes are encouraged to plan carbohydrate intake
around key training sessions and over the whole day according to their carbohydrate requirements as
an exercise fuel. Carbohydrate requirements are dependent on the fuel needs of the athlete’s training
and competition programme. Exactly how much is required is dependent on the frequency, duration
and intensity of the activity. Since activity levels change from day to day, carbohydrate intake should
fluctuate to reflect this. On high activity days, carbohydrate intake should be increased to match the
increase in activity. This will help to maximise the outcomes from the training sessions and promote
recovery between sessions. Alternatively, on low or non-training days, carbohydrate intake should be
reduced to reflect the decreased training load. A good way to adjust the athletes carbohydrate intake
from day to day is to schedule carbohydrate-rich food choices at meals or snacks around the important
training sessions. As the sessions increase in their carbohydrate demands, so should the athlete
increase their carbohydrate intake before, during or after exercise? Table 37 provides an example of a
weekly undulating nutrition plan based upon training intensity and subsequent energy expenditure.

Weekly undulating nutrtion plan example

Table 37

Mon Tue Wed Thu Fri Sat Sun

Training Low High Low Med Med High Med

load
Carbs (g) 316 632 316 474 474 632 474

Protein (g) 120 160 120 140 140 160 140

Fats (g) 90-110 90-110 90-110 90-110 90-110 90-110 90-110

(80% un- (80% un- (80% un- (80% un- (80% un- (80% (80% un-
sat) sat) sat) sat) sat) unsat) sat)
Calories 2554-2644 6506-6596 2554-2644 4214-4304 4214-4304 6505-6596 4214-4303

A general recommendation for carbohydrate intake for endurance or team sports athletes is anywhere
between 6-10g per kg of body weight. For example for a 75kg athlete this would equate to 450 – 750g
of carbohydrate per day, therefore the lower amount being consumed on a lighter training day and the
higher amount being used on a heavier training day when energy expenditure is going to be higher. It
should also be noted that 1g of carbohydrates provides 4kcal of energy, for example if an athlete
consumed 400g of carbohydrate in a day this would equate to 2000kcal of energy consumption.
There are also a number of different types of carbohydrates that the athlete can consume (sucrose,
glucose, fructose, maltodextrin & starch) which will all have different effect on the body and blood
sugar levels. These different carbohydrate types can be classified by the Glycaemic Index (GI) which is
a ranking of how quickly carbohydrate foods raise blood glucose levels in the body following ingestion

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 Level 4 Award in Strength & Conditioning Manual Nutrition for Sports Performance

(See fig 28). High GI foods are rapidly digested and absorbed by the body and raise BGLs quickly. Low
GI foods, on the other hand, are much slower to be digested and absorbed and result in more gradual
rise in blood glucose levels. For athletes, it is important to consider their immediate requirements
and what a whole food or snack can provide (such as protein, vitamins and minerals) rather than
looking at only one component of any food. For example, higher GI foods can be useful immediately
after exercise to promote a faster recovery of muscle glycogen stores. Daily requirements, based on
anthropometrics and performance goals should also be considered when making these food choices.
Furthermore, an athlete’s carbohydrate requirements before, during and after training or competition
will depend on a number of factors including:

• Type, intensity, duration of exercise

• Frequency of exercise or time available for recovery between sessions
• Body composition goals
• Environmental conditions
• Training background
• Performance goals for the session

While these recommendations provide, the overall carbohydrate needs of the athlete, it is also
important to consider the timing of carbohydrate around training and competition. Carbohydrate
ingestion before exercise should assist in topping up blood glucose levels as well as glycogen stores
in the muscle and liver. This is especially important if the competition or training is undertaken first
thing in the morning or if the event is high intensity or will continue beyond 90 mins in duration.

The replacement of carbohydrate during prolonged exercise can benefit sports performance, both
through effects on the muscle (reducing/delaying the decline in exercise intensity with time) and the
brain/central nervous system (reducing/delaying the decline in concentration and mental skills, as well
as reducing/delaying the decline in pacing strategies with time). Using specific training sessions to
practice consuming specific carbohydrate foods is also important if it is intended to be consumed
during a competition.

Carbohydrate intake after exercise is essential for optimum recovery of glycogen stores. Often athletic
performance is dependent upon the ability to recover from one session and do it all again in the next
session. Incomplete or slow restoration of muscle glycogen stores between training sessions can lead
to a reduced ability to train well and a general feeling of fatigue. In competition, it may also reduce
subsequent performances where efforts are repeated within or across days.

Fig 28. Glycaemic Index

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 Level 4 Award in Strength & Conditioning Manual Nutrition for Sports Performance

Protein
Protein is an essential nutrient in the athlete’s diet, being used to manufacture body proteins that have
important structural and functional roles. Structural proteins are needed to build connective tissue, cell
membranes and muscle cells. Regulatory proteins act as enzymes or transport vehicles. Proteins are
made up of about 20 different amino acids. Eight of these amino acids are essential and must come
from the diet. Some amino acids are also used as a minor fuel source during exercise. Athletes
involved in heavy training require extra protein to cover a small proportion of the energy costs of their
training and to assist in the repair and recovery process after exercise. Strength athletes, who are
interested in gaining muscle size and function, require more protein in the early stages of very intensive
resistance exercise. However, strength athlete’s muscles seem to adapt to the stress of resistance
exercise, so that the protein requirements to maintain protein balance in very well-trained athletes
are only marginally greater than those of generally active people. Athletes, who are growing, such as
adolescents, have additional protein requirements. The table below summarises protein requirements
for different types of athletes or exercise activities. Since athletes come in various shapes and sizes,
it is easier to keep track of these requirements by relating them to the size (body mass or BM) of the
athlete.

Protein requirments for athletes based on per kg of body weight

Table 38

Sedentary men and women 08-1.0

Elite male endurance athleres 1.6

Moderate-intensity endurance athletes (a) 1.2

Recreational endurance athletes (b) 0.8-1.0

Football power sports 1.4-1.7

Resistance athletes (early training) 1.5-1.7

Resistance athletes (steady state) 1.0-1.2

Female athletes ~15% lower than male athletes

For example, an 80kg resistance training athlete would require between 120-136g of protein per day.
Similarly, to carbohydrates, 1g of protein provides 4Kcal of energy. In this instance this protein intake
would provide the athlete with 480-544Kcal of energy per day.

Recovery after a workout or competition is a very important consideration for the athlete. Recovery
processes are complex and include refuelling, rehydrating and repairing. Muscle and body protein
metabolism is a constant balance between protein breakdown and protein rebuilding. During exercise
the balance shifts towards protein breakdown, while during the recovery period after exercise the
balance tips in the opposite direction. By consuming protein immediately after exercise it enhances

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 Level 4 Award in Strength & Conditioning Manual Nutrition for Sports Performance

muscle uptake and retention of amino acids, and promotes a more positive protein balance. This
heightened state of protein metabolism seems to last for up to 24 hours and it is important for athletes
to look at their protein spread throughout the rest of the day as well as immediately after exercise. The
most important consideration is that the effect of post-exercise protein intake is best seen when the
protein is combined with carbohydrate. Carbohydrate intake stimulates an increase in the hormone
insulin, which in turn, stimulates the muscle to take up the amino acids. A protein-carbohydrate snack
or drink after a workout is key, not only for muscle repair and adaptation to training, but to provide
carbohydrate fuel to restore muscle glycogen levels prior to the next training session or competition.

Fat
Fat is an essential component of the athlete’s diet as it helps the body to absorb nutrients as well as
providing a great source of energy which provides the body with essential fatty acids that it is unable to
manufacture on its own. Although fats are an important part of the diet they should be consumed in
moderation, as large amounts could lead to excess weight gain and could subsequently result in an
increased risk of serious health concerns such as heart disease and high blood pressure. All fat
contains both saturated and unsaturated fatty acids though are usually referred to as either ‘saturated’
or ‘unsaturated’ depending on the percentage of fatty acids present. Saturated fats are commonly
found in animal products and processed foods such as meat, dairy and chips, and the unsaturated
fats are found in foods such as avocados, olives, nuts and oily fish. The structure of saturated and
unsaturated fat is very different. Saturated fat is not considered to be healthy for the heart and is
known to raise LDL (bad) cholesterol levels.

Consuming too much saturated fat is also associated with weight gain, which is undesirable for
athletes. Conversely unsaturated fats are considered to be healthy, and can actually work to lower LDL
cholesterol levels as well as raising the HDL (good) cholesterol levels. Unsaturated fats should make
up over 80% of the athletes fat intake. It must also be noted that all fats have a higher energy value
than either carbohydrates and protein as 1g of fat provides 9kcal of energy. For example, if the athlete
consumed 100g of fat this would equate to 900Kcal of energy consumed. Recommended total fat
intake for athletes should be in the region of 60-90g dependent upon their size and training goals and
should make up approximately 25-30% of the athlete’s daily macronutrient intake.

Micronutrients
Micronutrients play an important role in energy production, haemoglobin synthesis, maintenance of
bone health, adequate immune function, and protection of the body against oxidative damage. They
assist with synthesis and repair of muscle tissue during recovery from exercise and injury. Exercise
stresses many of the metabolic pathways where micronutrients are required, and intensive training
may result in muscle biochemical adaptations that increase micronutrient needs. Exercise may also
increase the turnover and loss of these micronutrients from the body. As a result, greater intakes of
micronutrients may be required by athletes to cover increased needs for building, repair, and
maintenance of lean body mass.

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 Level 4 Award in Strength & Conditioning Manual Nutrition for Sports Performance

Vitamins
Vitamins do not provide energy, but they are crucial for turning food into energy. High activity levels of
athletes may increase their vitamin needs although, vitamins will not directly enhance their
performance, a shortage is likely to reduce or impact performance and health negatively. The essential
vitamins required and their role includes the following:

• Vitamin B1 (Thiamine) - Thiamine helps break down carbohydrates and proteins for energy.
However, taking more than the DRI does not appear to enhance performance. Good food sources
includes; whole and enriched grains and fortified cereals.

• Vitamin B2 (Riboflavin) - Riboflavin is integral to energy production. It also plays a role in red blood
cell formation and athletes need the DRI of this vitamin. Good food sources include almonds, milk,
yogurt, wheat germ, fortified breads and cereals.

• Niacin - Niacin supports both anaerobic and aerobic performance. Too much or too little niacin
can shift the body’s use of energy from fat to carbohydrates or vice versa which might affect
performance. A good food source includes; meat, fish, poultry, peanuts, peanut butter and enriched
grain products.

• Vitamin B6 - Vitamin B6 is involved in over 100 metabolic reactions in the body, including the
production of energy and haemoglobin, a protein in red blood cells. Intakes below the DRI can
inhibit performance. A good food source includes; meat, fish, poultry, eggs, beans whole grains,
seeds and oysters.

• Vitamin B12 - Because of its role in red blood cell formation, B12 is crucial for getting oxygen
to tissues. B12 is only found in animal products, putting vegan and vegetarian athletes at risk
for anaemia. Such groups should try to get as much B12 from food as possible. Taking a B12
supplement or eating B12-fortified foods also may be needed. Good food sources include;
seafood, meats, milk and cheese, eggs and fortified breakfast cereals.

• Folate - Folate is important for cell production, heart health and protection against birth defects.
The DRI appears to be enough to support the energy demands of athletes. It is recommended that
female athletes of childbearing age should include folate in their diet every day. Good food sources
include; enriched grains, dark leafy greens, whole-grain breads and cereals and citrus fruits.

• Vitamin C – This is the most commonly known antioxidant, vitamin C offers a wide variety of
health benefits, including protecting from infection and damage to body cells, helping produce
collagen (the connective tissue that holds bones and muscles together), protecting the body from
bruising by keeping capillary walls and blood vessels firm, and helping in the absorption of iron and
folate. Good food sources include; citrus fruits (oranges, grapefruits and tangerines), strawberries,
sweet peppers, tomatoes, broccoli and potatoes.

• Pantothenic Acid - This vitamin is needed for the breakdown of fats, proteins and carbohydrates
into usable energy. It is found in almost all plant and animal foods, good food sources include
poultry, seafood, nuts, seeds, avocados and whole grains.

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 Level 4 Award in Strength & Conditioning Manual Nutrition for Sports Performance

• Vitamin D - Vitamin D is actually a hormone, not a vitamin. The body can make its own vitamin
D through sunlight exposure. Vitamin D is important for bone health as well as muscle function.
Athletes in weight sensitive sports such as gymnastics, running or cycling should take care to get
enough. An athlete who is deficient in vitamin D should be prescribed Vitamin D and/or calcium
supplements to increase their levels. Good food sources include; fortified milk and cereals, cod-
liver oil, seafood and eggs.

Minerals
The primary minerals lows in the diets of athletes, especially female athletes, are calcium, iron, zinc,
and magnesium. Low intakes of these minerals are often due to energy restriction or avoidance of
animal products and in these instances supplementary mineral intake is recommended.

• Calcium is especially important for growth, maintenance and repair of bone tissue, maintenance
of blood calcium levels, regulation of muscle contraction, nerve conduction, and normal blood
clotting. Inadequate dietary calcium and vitamin D increase the risk of low bone mineral density
and stress fractures. Female athletes are at greatest risk for low bone mineral density if energy
intakes are low, dairy products and other calcium-rich foods are inadequate or eliminated from the
diet, and menstrual dysfunction is present.

• Iron is required for the formation of oxygen-carrying proteins, haemoglobin and myoglobin, and
for enzymes involved in energy production. Oxygen-carrying capacity is essential for endurance
athletes as well as normal function of the nervous, behavioural, and immune systems. Iron
depletion is one of the most prevalent nutrient deficiencies observed among athletes, especially
females. Iron deficiency, with or without anaemia, can impair muscle function and limit work
capacity. Iron requirements for endurance athletes, especially distance runners, are increased by
approximately 70%.

• Zinc plays a role in growth, building and repair of muscle tissue, energy production, and immune
status. Diets low in animal protein, high in fibre and vegetarian diets are associated with decreased
zinc intake. Zinc status has been shown to directly affect thyroid hormone levels, BMR, and protein
use, which in turn can negatively affect the health and performance levels of athletes.

• Magnesium plays a variety of roles in cellular metabolism (glycolysis, fat, and protein metabolism)
and regulates membrane stability and neuromuscular, cardiovascular, immune, and hormonal
functions. Magnesium deficiency impairs endurance performance by increasing oxygen
equirements to complete submaximal exercise. Athletes in weight-class and bodyconscious
sports, such as wrestling, ballet, gymnastics, and tennis, have been reported to consume
inadequate dietary magnesium. Athletes should be educated about good food sources of
magnesium. In athletes with low magnesium status, supplementation is recommended.

• Sodium, Chloride, and Potassium - Sodium is a critical electrolyte, particularly for athletes with
high sweat losses. Many endurance athletes will require much more sodium than is normally
recommended. Sports drinks containing sodium and potassium, as well as carbohydrate, are
recommended for athletes especially in endurance events. Potassium is important for fluid and
electrolyte balance, nerve transmission, and active transport mechanisms. During intense exercise,
plasma potassium concentrations tend to decline to a lesser degree than sodium. A diet rich in a

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variety of fresh vegetables, fruits, nuts/seeds, dairy foods, lean meats, and whole grains is usually
considered adequate for maintaining normal potassium status among athletes.

Hydration
Being well hydrated is an important consideration for optimal exercise performance. Because
dehydration increases the risk of potentially life-threatening heat injury such as heat stroke, athletes
should strive for hydration before, during, and after exercise. Dehydration (loss of >2% body weight)
can compromise aerobic exercise performance, particularly in hot weather, and may impair
mental/cognitive performance. Therefore appropriate hydration strategies should be implemented pre,
during and post training and competition.

Pre training

At least 4 hours before exercise athletes should consume approximately 5-7 ml·kg body weight of
water, this would allow enough time to optimise hydration status and for excretion of any excess fluid
as urine. Approximately 1 hour before exercise the athletes should consume another 300-500ml of
fluid, preferably in the form of an isotonic drink in order to top up muscle glycogen stores as well as to
provide the body with essential electrolytes that will be lost through sweat during exercise.

During Exercise

The purpose of drinking during exercise is to avert a water deficit in excess of 2% of body weight. The
amount and rate of fluid replacement is dependent on the individual athlete’s sweat rate, exercise
duration, and opportunities to drink. Consumption of drinks containing electrolytes and carbohydrates
can help sustain fluid and electrolyte balance and endurance exercise performance. The type,
intensity, and duration of exercise and environmental conditions will alter the need for fluids and
electrolytes. Fluids containing sodium and potassium help replace sweat electrolyte losses, whereas
sodium stimulates thirst and fluid retention and carbohydrates provides energy. Drinks containing
6-8% carbohydrate are recommended for exercise events lasting longer than 1 hour.

Post Exercise

Because many athletes do not consume enough fluids during exercise to balance fluid losses, they
complete their exercise session dehydrated to some extent. Given adequate time, intake of normal
meals and beverages will restore hydration status by replacing fluids and electrolytes lost during
exercise. Rapid and complete recovery from excessive dehydration can be accomplished by drinking
approximately 500ml of fluid for every pound (0.5 kg) of body weight lost during exercise. Consuming
rehydration beverages and salty foods at meals/snacks will help replace fluid and electrolyte losses.
Carbohydrate and protein ingestion should also be considered in order to replenish glycogen stores as
well as stimulating protein synthesis. Therefore, recovery shakes containing 50-60g of carbohydrates
and 20-30g of protein as well as containing added electrolytes is recommended within the first half an
hour following exercise.

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Long Term Athletic Development

LTAD is a process or model that allows for optimal physical, psychological, emotional, cognitive and bio
motor development of a child or adolescent. It is achieved through the delivery a well-planned long
term training programme which should take into consideration the different stages of development and
maturation of each individual athlete. The LTAD programme should be based around the following
principles:

• Focus on developing the appropriate movement or fitness qualities, throughout the different stages
of the development or maturation process.

• Avoidance of early specialisation through just playing one sport.

• Clear, precise and logical progressions throughout the training process in line with the maturation
process.

• Continuous monitoring and assessment of both general and athletic development through
appropriate screening and testing methods.

• Improve movement qualities and patterns before applying overload to young immature athletes.

• Minimise / Reduce the risk of training and growth related injuries through effective monitoring and
training load management.

• Long term not short term, overall improvement of athletic capabilities.

The LTAD model can be split into five or six distinct phases in line with a child’s maturation &
development. These phases are identified in Fig 29. and includes:

1. Active Start
2. Fundamentals
3. Learning to train
4. Training to train
5. Training to compete
6. Training / competing to win

Each of these phases clearly has different goals and therefore the type of training within each phase will
be different as the training should be clearly directed to desired outcomes and training goals of each
particular phase.

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 Level 4 Award in Strength & Conditioning Manual LTAD

Fig 29. LTAD Framework

Active Start Stage

From ages 0-6 years, children need to be introduced to unstructured active play that incorporates a
variety of body movements. Children this age need to develop the ABCs of movement; Agility, Balance,
Coordination and Speed. The ABCs are essential for developing fundamental movement skills, which
will later provide the foundation for fundamental sport skills. Together fundamental movement
skills and fundamental sport skills form the basis of physical literacy. An early active start enhances
development of brain function, physical coordination, gross motor skills, posture and balance. An
active start also helps children to build confidence, social skills, emotional control, and imagination.
Children in the active start stage should see physical activity as a fun and exciting part of everyday
life. Young children need regular physical activity (active play) to develop and grow properly. A
physically active lifestyle is crucial for life-long health and physical and emotional wellbeing.

Physical activity means taking part in active play that uses the body’s large muscles. Children should
get outside when possible and should experience a range of activities and games.

This activity doesn’t always have to be structured, but it should be vigorous. Physical activity should
begin during the infancy stage, using toys to prompt movement. It is recommended that children
under six shouldn’t be inactive for more than 60 minutes at a time (unless sleeping). Reducing screen

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 Level 4 Award in Strength & Conditioning Manual LTAD

time will help keep this schedule intact. Because children need to develop a range of body control,
locomotors and sending and receiving skills, it’s imperative that they experience a variety of different
activities throughout this stage.

Fundamentals Stage
The Fundamental stage is the second of the three LTAD stages that are critical to the development of
physical literacy and takes place between the ages of 6-9 in boys and 6-8 in girls. If children fail to
develop physical literacy prior to the growth spurt in puberty, they will have limited ability to develop
sport-specific skills at older ages and stages of training and development. Obviously, this will
significantly impact their desire to continue in lifelong physical activity and limit their opportunities
to develop as an athlete. Children in the Fundamental stage are motivated primarily by the desire
to have FUN. While they may participate in competitive sports where points are scored, they should
be far less concerned with competitive results than they are with having fun, being with friends and
developing a strong selfesteem. Children in the Fundamental stage should improve their fundamental
movement skills through well-structured programmes and Skill development should happen through
a combination of unstructured play in safe and challenging environments and quality instruction from
knowledgeable teachers and coaches in structured programmes at their schools or external sports
clubs. Children this age should not specialise in a single sport, unless they are participating in one of
the few recognised early-specialisation sports (e.g. gymnastics).If they have a preferred sport, they
should take part in it two or three times a week, but they should also participate in other sports and
physical activities at least three to four times per week. Children this age should develop a strong
sense of what is fair and should be introduced to the simple rules and ethics of different sports. Basic
rules, tactics, decision making and ethics of sport can also be introduced throughout this phase. Table
39 highlights the different physiological changes that occur during this phase and how to plan the
training programme based around these changes.

Principles of the Fundamentals stage

Table 39

Growth & Maturation Training

The child is more skilful in gross movements General basic skill should be developed during
involving large muscle groups than in precise co- this phase
ordinated movements involving the interaction of
many smaller muscles.
The size of the heart is increasing in relation to the Short duration anaerobic activities (alactic)
rest of the body. The cardiovascular system is still must be planned; Endurance must be developed
developing through play and games
Ligamentous structures are becoming stronger; Slow progression in hopping, jumping, own
Both ends of the long bones are still cartilaginous bodyweight and medicine ball exercises. Vol-
and continue to ossify. umes and intensity kept low.
Basic motor patterns become more refined Specific activities and games should emphasise
towards the end of this stage. The balance coordination. Kinaesthetic sense emphasised in
mechanism of the inner ear gradually matures. gymnastics, diving, athletics field events.
During this stage girls develop coordination skills Training and playing together should be empha-
faster than boys but generally there is little sised at this stage.
difference between the two sexes.

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Key considerations during the Fundamentals stage include:

• Hand and foot speed can be developed especially well by boys and girls during this
stage. If this sensitive period of accelerated adaptation to develop speed is missed, body
speed later in life may be significantly compromised.
• This is a great age for children to take part in a wide range of sports. They should be
encouraged to take part in as many different types of activities as possible.
• It is important that all children master fundamental movement skills before sport specific
skills are introduced.
• Strength, endurance and flexibility need to be developed, but through games and fun
activities rather than a training regimen.
• Children need to learn to read the movements going on around them and make sound
decisions during games.

Learn to Train Stage

During the learning to train stage which occurs between the ages 8-11 in girls and 9-12 in boys, children
should be converting their fundamental movement skills into fundamental sport skills. This stage is
defined as the golden age of learning for specific sport skills. The Learn to train stage of LTAD is the
most important stage for the development of sport-specific skills. This stage represents a sensitive
period of accelerated adaptation to skills training and fine motor control. It is also a time when they
should enjoy practicing their skills and seeing their own improvement. The learn to train stage ends
when the growth spurt begins. The growth spurt disrupts coordination and motor control, making it
more difficult to pick up and develop new sport skills. It is still too early for specialisation in many
sports, although many children at this age may have developed a preference for one sport. To
maximise the long-term development of their athletic capabilities, they need to engage in a broad range
of activities, playing at least 2-3 different sports through the year. While most children naturally enjoy
healthy competition, skills training and practice should be the focus at Learn to train (not on winning).
It is recommended that approximately 70% of time in the sport should be spent in practice, and no
more than 30% of time spent competing in formal games and competitions. (Competitive training
activities count as part of the 70% training time). This is the time to develop and refine all fundamental
movement skills and learn overall sport skills. The brain is approaching adult size and complexity,
and refined skill performance is easier to develop. During this stage children will develop at their own
rate and some much faster than others. Children that hit puberty at a slower rate than expected are
generally termed as “late developers”. Late developers do have an advantage when it comes to learning
skills, as the learn to train stage lasts longer for them. They can often become better sport performers
in the long term because of the longer period of skill development that they enjoy. Although conversely,
early developers often get selected over the late developers because of the emphasis that coaches
and parents often put on competition outcomes at youth level. It is important that schools and clubs
provide the late developers with an equal opportunity to train and develop within the sport, so that they
do not get overlooked or excluded in the development of the larger pool of future athlete talent.

By this stage, children have developed clear ideas about the sports they like. Their enthusiasm and
personal sense of success should be encouraged. The focus should be on playing at least 2-3 sports in

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different seasons through the year. Children should not focus only on one sport for an entire year. This
is also an important time to start to work on training mobility, endurance and strength mainly through
the use of specific games, relays, and own-body weight exercises as opposed to more formalised
physical training, although for the more physically and technically developed children early strength
training can begin to be implemented.

Key considerations during the learn to train stage include:

• Training should provide positive experiences with a deal of enjoyment and fun which
should be informal and without regimentation.
• Agility, balance, co-ordination, speed and general strength & stability should be trained
through simple bodyweight exercises (movement education, basic gymnastics), games
and relays.
• Early speed and agility windows are available for female’s 6-8years and males 7-9 years
old.
• Develop running, jumping, throwing, catching, passing and kicking skills
• Training intensity & volumes should be kept relatively low to avoid growth related overuse
injuries.
• Young athletes must be carefully monitored throughout this period to detect early
changes in growth and maturation.

Train to Train Stage

During the train to train stage (females 11-15, males 12-16), young athletes need to build an aerobic
base and consolidate their sport- specific skills. Towards the end of the stage, they need to focus on
both strength development and the anaerobic alactic energy system. Increased training hours are
needed at this stage to develop each athlete’s long-term potential. The ages that define the train to
train stage are based on the approximate onset and end of the adolescent growth spurt. This period is
generally defined as ages 11 to 15 years for females and 12 to 16 years for males. At this stage,
athletes are ready to consolidate their basic sport-specific skills and tactics. It is also a major fitness
development stage and it is suggested that the train to train stage makes or breaks the developing
athlete. Youth athletes may exhibit special talent and want to play to win and to do their best, but
they still need to allocate more time to training skills and physical capacities than competing in
formal settings. To maximise their long-term potential, winning should remain a secondary emphasis.
This approach is critical to the long-term development of top performers and lifelong participants
by ensuring their programme is following the correct training-to-competition ratio, along with other
guidelines that describe training design and competition objectives at each LTAD stage, coaches
should also refer the sport-specific LTAD plan from their sport’s national organisation.

It must be considered that during the train to train stage of LTAD, physical changes take place faster in
the athlete than at younger ages. Training programmes need to be designed to account for these rapid
changes and the various advantages and disadvantages that they create for the athlete’s development.
Therefore, young athletes must be constantly monitored in order to understand how their growth and

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 Level 4 Award in Strength & Conditioning Manual LTAD

maturation is affecting their training and vice versa. During the train to train stage, athletes are entering
their growth spurt and passing through puberty. As they do so, their growth can be measured and
plotted to calculate the time when they reach peak height velocity (PHV). PHV is an important marker
for determining which physical capacities can be trained effectively and safely during this stage. For
example, aerobic training should be a priority after reaching PHV.

During the growth spurt, especially if the growth spurt happens quickly, athlete skills and movement
abilities may be significantly impeded. Coaches may need to explain to the athletes why their motor
skills and movement abilities have been negatively affected, so the athletes can understand that this is
a natural event that will pass with time. The training programme should include both flexibility and
mobility training to accommodate the rapid growth of bones, tendons, ligaments, and muscles. It
should also address the sensitive periods of accelerated adaptation to strength training. For boys, the
sensitive period for strength begins 12 to 18 months after PHV.

For girls, the sensitive period begins with whichever of the following occurs first in the individual:
menarche or the onset of Peak Weight Velocity (PWV). Some girls will experience PWV prior to
menarche, while others will experience menarche prior to PWV. Both aerobic and strength trainability
are dependent on the maturation of the athlete. For this reason, the timing of training emphasis may
differ between athletes depending on whether they are early, average, or late developers.

Athletes also need to learn to cope with the physical and mental challenges of competition during this
stage. Optimal training and competition ratios follow a 60:40 percent training to competition ratio as
still too much competition wastes valuable training time; too little competition reduces the practical
application and development of technique, tactics, and decision-making skills under realistic
competition conditions. Table 40 illustrates the physical changes that occur during this stage and the
training considerations that should be applied to maximise the adaptations, whilst minimising the risk
of injury.

Table 40

Growth & Maturation Training

Significant proportional changes occur in bone, Monitor training carefully and individualise the
muscle and fat tissue. content of training to ensure adaptation whilst
minimising the risk of overuse injuries such as
fractures and growth plate injuries.
Girls begin their growth spurt between 11-14 Early in this phase girls maybe faster and stronger
years, boys between 12-15 years. Girls achieve than boys; later in the phase boys begin to get the
a maximum rate of grow that an average age of upper hand in these qualities. Chronological age
11, boys at an average of 14 years. may not be the most appropriate way to group
young athletes.
Smaller muscle groups are becoming more de- With the improvement of fine motor movement all
veloped. Speed, agility and coordination are still basic technical skills should be mastered. Athletes
improving rapidly at this stage. must learn how to train during this period including
physical, technical, tactical and ancillary capacities.
A significant increase in red blood cells occurs The increase in body mass requires more struc-
during this stage, especially in boys due tes- tured aerobic training. Only short duration of anaer-
tosterone. The oxygen transport system is still obic activities are recommended.
developing and aerobic endurance continues to
increase.

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Key considerations during the train to train stage include:

• A long training period (6-9 months) and short competition period (2-3months) is
recommended during this stage.
• A greater emphasis on sport specific skills, although should still be fun and enjoyable.
Also team sport position specific skills are introduced without specialisation.
• Skill trainability gradually declines after 11 and 12 years of age. It is suggested that the
female window is between 8 – 11 years old and the male window is between 9 – 12 years
old.
• During this stage there is a second window for speed & agility development.
• There should be a greater emphasis on strength and endurance training during this stage,
especially after PHV has been achieved.
• Emphasis should be on learning how to train, on the process, not on the outcome.
• A sound screening of the athlete can now take place to ensure accuracy in exercise
selection.
• During training competitive situations in the form of practice matches or competitive
games and drills should be included.
• A key reason why many athletes hit a plateau during later stages of their development has
to do with too much competition and not enough training during this stage.
• Competition is most valuable when it is used to develop strategic and tactical
understanding. The focus must be on the learning process and not the outcome.

Train to Compete Stage

During the train to compete stage (females 15-21, males 16-23), athletes will focus on one sport in
which they will train to excel. Athletes will train to re-enforce their sport-specific and position-specific
skills as well as all of their physical qualities. During the train to compete stage of LTAD, this is where
the competition often becomes serious. Athletes enter this stage if they have chosen to specialise
in one sport and excel at the highest level of competition possible and therefore need to commit to
highvolume and high-intensity training throughout the year. Nutrition, sport psychology, recovery and
regeneration, injury prevention, and injury management also become an important component of the
athletes programme. Competition becomes more prominent in the annual training plan. Train to
compete athletes are generally not the average community sport programme participant; they are
committed athletes with recognised talent who have chosen an elite pathway which requires huge
amounts of dedication and training. The training to compete stage should aim to maximise all of the
physical, mental, cognitive, and emotional capacities of the athlete. It also teaches the athlete how to
handle the distractions of elite sport, such as travel, weather, different competition venues, media,
spectators, and difficult opponents. Winning becomes a major focus during train to compete. However,
coaches should help their athletes to select specific competitions that support strategic athlete
development. The learning and development that occurs during these competitive events will prepare
athletes for the next stage in their sporting progress, train to win. From a training perspective the
athletes training potential is huge during this period, therefore an appropriate periodised annual
training programme should be implemented in order to develop the appropriate fitness qualities
throughout the year in order to optimise athletic development. Table 40 identifies the main
physiological adaptations the athlete will go through during this stage and how to optimise their
training around these adaptation.

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Table 41

Growth & Maturation Training

The circulatory and respiratory systems reach Aerobic and anaerobic systems can be trained for
maturity. These systems are generally able to maximum output. Full sports specific energy sys-
deliver maximum output. tem training can be implemented.
Muscles have grown to their mature size but Strength training can be maximised to improve
muscular strength continues to increase reach- overall strength development. Neuromuscular train-
ing its peak in the late twenties. ing should be optimised during this stage.

Skeletal maturation continues in males and Progressive overload in training should be contin-
females. Connective tissues are still strengthen- ued.
ing.
By age 17 girls have generally reached adult Aerobic training for girls should be optimised.
proportions whereas boys may reach these Coaches must be aware of how to deal with weight
proportions several years later. gain and the personal and social effects. Athletes
must learn how to compete under differing circum-
stances

Key considerations during the train to compete stage include:

• Provide year-round, high intensity, individual event and position-specific training.
• Have the athletes perform their skills under a variety of competitive conditions during
training.
• Place special emphasis on optimum preparation by modelling high-level competition in
training.
• Continue to tailor and refine individual training programmes, recovery strategies,
psychological preparation, and technical development.
• Emphasise individual preparation that addresses each athlete’s individual strengths and
weaknesses.
• Athletes must strive to deliver consistent high performance results in both training and
competition.
• Coaches should consistently use Periodisation plans as the optimal framework of
preparation according on the Periodisation recommendations of their sport’s LTAD plan.
• Coaches and athletes must plan for tapering and peaking for competition, to
accommodate the large increase in training volume.
• Tapering means reducing both intensity and volume in training as athletes approach
the date of major competition events. Tapering allows athletes to peak for major
competitions, ensuring that they will perform at their best.

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Train to Win Stage

This is the final stage of athletic preparation. All of the athlete’s physical, technical, tactical and mental
capacities are now fully established and the focus of the training should be shifted to the optimisation
of performance whereby the athlete(s) is trained to peak for major competitions. Training is
characterised by high intensity and relatively high volume. Frequent unloads should be planned into the
training programme to help to prevent physical and mental burnouts. Training and competition-specific
training/ competition ratios are 25:75. By the time the athlete reaches this stage of their development
they will be considered an intermediate to advanced athlete and therefore their training programme
should replicate this and therefore a more advanced Periodisation model may be required to continue
their physical development. Table 42 illustrates both the physiological and training considerations
during the train to win stage.

Table 42

Growth & Maturation Training

Both males and females skeletal system should Athlete can handle greater increases in training
be fully developed. volume especially in weight bearing activities.
Both aerobic and anaerobic energy systems fully Supplementary anaerobic conditioning can be
developed. integrated (Speed End. & RSA).
Skeletal muscle mass should be at its peak Athlete can manage greater volume and loads in
due to increase hormone production especially regards to resistance / strength training.
testosterone in males.
Should be physically and emotionally mature to Training should be sports specific and replicate
handle the pressure of competition. both the physical and emotional demands of the
sport.

Key considerations during the train to win stage include:

• Towards competition specific training must be tempered with a commitment towards
long term development.
• During this stage training approaches consistently high intensity and specificity all year
round.
• Strength is developed through the more advanced external loading strategies (undulating)
and more complex exercises.
• Training the lactic energy system should be maintained.
• More emphasis on sports specific and individual specific work.
• Simulation of all competition conditions including competition specific training can slowly
be introduced over several years and tapering techniques become more advanced.

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 Level 4 Award in Strength & Conditioning Manual LTAD

Youth Periodisation
When it comes to designing the long-term Periodisation model for youth athletes the following model
(Fig 30) can be used to provide a framework for the coach to work within. This model splits the
programme into four separate phases; initiation (6-10 years old), Athletic formation (11-14 years old),
specialisation (15-20 years old) and High performance (20+ years old). The training programme begins
a lot more general in nature with a lower training volume (2-6 hours per week) as the athlete works
through the phases training becomes more specific to the demands of the sport and training volume
gradually increases across the phases as the athletes tolerance to training load increases. This model
should only be used as a guideline as it doesn’t allow for individual differences such as gender,
biological age, sport etc.… and the training intensity and emphasis should be specific to the stage of
development that the athlete is in.

Fig 30. Periodisation of the youth athlete

Fig 31. Below illustrates the different training emphasis, frequency and volumes of during different
stages of the LTAD model from a professional football academy. This model is broken into the
foundation (phase 1), early youth development (phase 2) and late youth development. During phase 1
the main training emphasis is on speed and suppleness whereas in phase 2 the main training empha-
sis is on speed and stamina (endurance) and in phase 3 the main training emphasis is on strength
development. There is also an increase in the number of strength and conditioning training sessions
per week that the athletes are exposed to throughout the programme as they develop.

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 Level 4 Award in Strength & Conditioning Manual LTAD

Fig 31. Example LTAD model from a professional football academy

Training emphasis and progressions should be based upon both the physical development and the
competency of the individual athlete. Although the traditional LTAD model categorises training
structure and outcomes into age specific groups, consideration should also be given to individual
differences within a group. For example athletes that are early developers and competent movers
should be progressed to further challenge them in order to maximise their development. In contrast
late developers or young athletes with poor movement competency should be halted or regressed in
order to ensure that they are not progressing to more complex tasks before they are ready to do so.
Athletes need to earn the right to progress by demonstrating that they are competent during each
training phase.

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 Level 4 Award in Strength & Conditioning Manual LTAD

Fig 32. LTAD training progressions

As illustrated all athletes should begin by developing basic movement skills with specific emphasis on
co-ordination and balance whilst also starting to develop suppleness and flexibility. Once athletes
possess good movement literacy and mobility the training emphasis should then focus on strength and
energy system development.

Chronological vs. Biological Age

It is apparent that physical transformation happens at different rates in different children. Any coach
who works with young athletes knows the large and sometimes unbelievable differences between two
youth athletes of the same age. The chronological age refers to the child’s actual age based upon their
date of birth whereas the biological age refers to their physical maturation age. Ideally young athletes
should progressed through the LTAD programme based upon their biological age as opposed to their
chronological age. A child’s biological age can be determined through measuring peak height velocity
(PHV). PHV is the time in a child’s life in which they attain the most rapid height growth and tends to
coincide with sexual maturation and rapid changes in bone structure. In girls, this typically happens at
around twelve years of age, and in boys at age fourteen, although it can occur more than a year before
or after these estimates. PHV is calculated by regularly taking height (sitting & standing) and weight
measurements and then using a regression equation (http://www.pponline.co.uk/phv-calculator) to
predict when an athlete will reach PHV. This information can be important to identify when young
athletes will reach their window of opportunity for different training components.

It is apparent from this predicted model that females normally reach PHV before males. Before, during,
and after PHV there appears to be certain periods in time in which young athletes are more sensitive to
particular types of training (e.g. strength, speed, and hypertrophy). These time periods are often
referred to as “windows of opportunity”, which also implies that these opportunities can be missed if
the appropriate training stimulus is not applied and therefore athletes may miss a vital opportunity to

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 Level 4 Award in Strength & Conditioning Manual LTAD

maximise their athletic potential. It is also believed that there is a ceiling for athletic potential, and if
these windows are missed, then that ceiling may be lower than if they were to train throughout that
time. In contrast it is believed that athletes who exploit these “windows of opportunity” have a higher
ceiling for their athletic potential than those who do not. This has led to the development of the term
“periods of accelerated adaptation”, which are simply time periods of opportunity for athletes’ to make
greater improvements in athleticism than otherwise possible. These periods of accelerated adaptation
have many implications for training programme design, including: training content, intensity, volume,
frequency, Periodisation, coaching style, and training group segregation. Therefore, it is believed that
by calculating a child’s onset of PHV it can enable the coaches to tailor the training programme in
relation to the athlete’s biological age as opposed to their chronological age in order to develop a
better suited and more effective training programme. It is suggested that preadolescents benefit more
from training methods which require higher levels of neural activation (sprint training and Plyometrics),
whereas adolescents responded better to training types which target both neural and structural
development (strength training and Plyometrics). It is also well known that adolescents respond more
favourably to hypertrophy training than preadolescents due to the higher concentrations of certain
hormones such as testosterone and growth hormone. Also, during the onset of the adolescent growth
spurt, boys typically experience greater maturational improvements in all aspect of fitness than girls
(e.g. strength and power), except for flexibility.

Key messages:
• Children and adolescents are not little adults and therefore should not be trained like
them.
• Closely monitor for rapid changes in growth and maturation (PHV).
• Avoid early specialisation.
• Develop good general and all round movement competencies.
• Respect and adhere to training the correct components of fitness during the specific
phases of growth and development.
• Ensure that training is fun and enjoyable with specific aims and objectives.
• Have a well-planned and designed approach for each development stage

Further reading

• http://www.pgedf.ufpr.br/Referencias08/Peak%20high%20velocity2006%20RO.pdf
• http://www.oxspa.co.uk/uploads/long-term-athlete-development-article.pdf

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 Level 4 Award in Strength & Conditioning Manual

Recovery & Regeneration

Recovery from exercise and training is a vital component of the athletes overall training programmes,
and is critical for performance and continued improvement. If the rate of recovery is appropriate, higher
training volumes and intensities are possible without the detrimental effects of overtraining. Therefore,
an understanding of the physiological concept of recovery is essential for designing effective training
programmes. Individual variability exists within the recovery process due to training status (trained vs.
untrained), factors of fatigue and an athlete’s ability to deal with physical, emotional and psychological
stressors. The process by which an athlete recovers from a training session or competition is known as
supercompensation. Supercompensation is the time frame in which the athlete’s body recovers and
adapts to the stimulus that has been applied. The timeframe of this super compensation will be
dependent upon a number of factors such as the volume and intensity of the training session as well as
the training age and lifestyle factors of the athlete. The aim of implementing recovery strategies is both
to reduce the time of the super compensation to occur, in order that more frequent training or
competition can be scheduled. It is also to ensure that the athlete fully compensates and adapts
(improves) to the training stress that has been applied. If inadequate recovery takes place over an
extended period of time the athletes fatigue levels will accumulate and they will be at risk of
overtraining which can result in both underperformance and injury.

Overtraining
Overtraining, in its early forms is often unrecognisable as a medical condition as no symptoms may
appear. The only signs may be slight decreases in performance, injuries that never seem to heal, or a
cold that won’t go away. It’s the accumulation of all the stress of work and training that contribute to
these factors. The body goes through three stages of stress adaptation:

• Stress Adaptation Stage 1 - Diagnosing the early stages of overtraining can be difficult. Things may
appear as slight back pain in a cyclist, a touch of ankle or foot problems in a runner, or as shoulder
pain in a lifter. Usually during this time blood tests will still come back showing normal ranges,
which can lead to further frustration as injuries continue or performances start to decline further.
It is important to be aware when athletes start reporting feeling a little run down that this may be
down to overtraining. During the first stage of overtraining big gains in performance can be made
afterwards if used correctly. Commonly this is referred to as overreaching, and it is not uncommon
for athletes to deliberately be pushed into the red zone so that after an appropriate recovery period
they have adapted better and return faster and stronger. The problem here lies in the excitement of
heightened performance. The athlete and coach usually pushing more and more until the athlete
burns out and often breaks down with injury.

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 Level 4 Award in Strength & Conditioning Manual Recovery & Regeneration

• Stress Adaptation Stage 2 – During this stage the athlete’s metabolism and therefore fat burning
reduces and increases in fat storage can occur. This stage is most often seen by athletes who
perform high volumes of anaerobic or strength work, particularly those who have high lifestyle
stress. Conversely, a feeling of increased energy will be felt as the adrenal system kicks into high
gear to cope with the extra demands. This will be shown in a restless, over excited state and
a feeling of not needing any sleep and of being able to train harder. The resulting high cortisol
levels can lead to increased insulin the carbs being stored as fat, not as potential energy, further
increasing the problem. Although even during this stage the entire downward spiral can still be
reversed through changing diet and training and implementing appropriate recovery strategies.

• Stress Adaptation Stage 3 - Chronic overtraining can lead to serious brain, muscle, and metabolic
imbalances as well as chronic adrenal dysfunction and aerobic deficiency. Eventually the athlete
becomes exhausted and many hormones are significantly reduced. The most notable side effect
of stage three is severe exhaustion. Performance at this stage is likely at an all-time low and many
athletes give up at this point. Athletes in this third stage can become seriously unwell, with high
risk of developing chronic diseases of the heart, blood vessels, and other areas. The body has
an intricate system of checks and balances in place to help manage stress. The adrenal glands
prepare the muscles for physical activity, thyroxine is secreted by the thyroid gland, which increases
the rate at which cells burn glucose for energy. Growth hormone is produced by the pituitary gland
and plays an essential role in the elevation of blood glucose. Insulin, secreted by the pancreas, is
concerned with glucose metabolism. With so many systems interdependent on one another for
proper function, one small change to any of them can create massive problems for an athlete.

The systems of the body are affected differently by overtraining and these will manifest themselves in
different ways dependent upon the type of training and main systems affected. These systems include
the adrenal system (hormones), metabolic systems, nervous system or psychological in nature. Table
43 provides an example of the signs and symptoms of fatigue within these system.

Table 43

System Signs and Symptoms

Adrenal • Increase cortisol levels

• Higher levels of CK
• Reduced testosterone levels
• Reduced GH levels
• Compromised immune function
Metabolic • Exercise outstrips the rate of ATP replacement.
• Accumulation of metabolic byproducts (H+, and lactate)
• Glycogen depletion within the muscles.
• Interference with actin-myosin interaction (cross bridging).
Neural Central and peripheral
• Inhibition of neurotransmitters
• Reduced motor unit recruitment
• Reduced firing rate
• Reduced muscle function
• Reduction in force production
Psychological • Anxiety
• Stress
• Low confidence / self esteem
• Social inhibition
• Can impact upon physiological fatigue

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 Level 4 Award in Strength & Conditioning Manual Recovery & Regeneration

Although overtraining is considered to be as a result of too much training intensity and / or volume it is
also exacerbated by under recovering through inadequate nutritional intake or poor sleep patterns as
these two factors are essential for optimising recovery from training and competition and are often
referred to as macro strategies. There are also a number of smaller less impactful recovery systems
that can be used in order to help accelerate the recovery process in order to enhance the training effect
such as massage, cryotherapy, compression, electro muscle stimulation and active recovery training.
These are often referred to as micro strategies.

Macro Strategies
• Sleep - Getting enough quality and quantity of sleep is at the top of the list for athlete recovery
strategies. Minimal sleep (six hours or less) for four days has been shown to affect cognitive
(thinking) function and mood. All sport requires the ability to process information very quickly
and react; athletes also need to have high levels of focus and motivation. These functions will be
impaired without adequate sleep. Minimal sleep can also decrease glucose metabolism which fuels
the brain and the body for mental and physical performance. Immune function can also be impaired
which puts athletes at a greater risk for sickness. If an athlete’s sleep is inhibited speed, power and
endurance capacities can all decrease. When an athlete fails to sleep enough (less than 8 hours per
night), the body fails to produce the adequate amount of testosterone. Testosterone is responsible
for building muscle and gaining a training effect from training. This gain in muscle, also known as
the training effect, is decreased without the testosterone to recover from intense physical activity.
Physical stress decreases the body’s ability to recover, especially as an athlete. For every two hours
of time an athlete spends awake and stressed, it takes one hour of sleep to recover. This means
that if an athlete is awake and under stress 16 hours a day, at least 8 hours of sleep are required for
the CNS to recover from the overload. It is essential that the athlete gets adequate sleep in order to
optimise recovery between sessions. If the athlete is regularly lacking in sleep their performance
levels will quickly diminish and signs of fatigue will be apparent.

• Nutrition - Recovery nutrition involves the athlete consuming the adequate amount of
carbohydrates, proteins, fluids, and an electrolyte to ensure the body is refuelled, re-hydrated, and
has the nutrients necessary to support repair and rebuild muscle tissue. It’s not a one-size fits-all
solution, the amount and ratio of nutrients varies with the athlete, and recommendations should
take into consideration age, gender, body size, physical condition, duration, nature of events.
Although it’s essential to consider all these variables, there are simple guidelines that you can be
applied to the athletes training and competition in order to optimise recovery. The three essential
requirements for successful short-term recovery are: resynthesise of the body’s carbohydrate
stores, rehydration and rest. Carbohydrates provide the muscles with the fuel needed to perform.
The body stores carbohydrates as glycogen to be used during activity. Glycogen recovery is most
important for those athletes, who are training multiple times per day, have back-to-back events,
and for those athletes who may not be getting the carbohydrates they need throughout the day. An
athlete who is glycogen deficient will show early signs of fatigue. Ensuring adequate protein intake
helps the athlete recover following training sessions and competition by aiding the synthesis of
muscle protein, a key process for building muscle. Rehydration is also essential when it comes to
optimising recovery post training or competition. Fluids consumed should also contain electrolytes
(sodium and potassium) as these are lost through sweat during exercise.

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 Level 4 Award in Strength & Conditioning Manual Recovery & Regeneration

Micro Strategies
• Cryotherapy – Cold therapy is a common strategy used by athletes to help them recover quicker
from intense training sessions or competition, commonly in the form of ice baths although more
recently cryotherapy chambers have become more readily available to athletes. Cryotherapy works
by constricting the blood vessels and decreasing metabolic activity, which reduces swelling and
tissue breakdown. Once the athlete is no longer in contact with the cold source, the underlying
tissues warm up, causing a return of faster blood flow, which helps return the by-products of cellular
breakdown to the lymph system for efficient recycling by the body. It is believed that cryotherapy
suppresses inflammation, and helps to flush harmful metabolic debris out of the muscles. There
is mixed research regarding the physiological benefits of cryotherapy, although there is much
anecdotal evidence from athletes who testify that cryotherapy makes them feel better recovered
following intensive exercise.

• Massage – Soft tissue treatment can be an important part of the recovery process for many
athletes. Massage is used to speed recovery following heavy single workouts, competitions, or
during high-intensity cycles. Massage can also play a part in the prevention of injury, especially
those that might arise due to overuse and overload. The physical effects of massage therapy
can greatly improve an athlete’s health and lifestyle by alleviating pain and reducing potential for
injury. The main effect of sports massage therapy is to increase the health of the athlete’s internal
tissues by improving circulation of blood and nutrients, while simultaneously removing toxins.
Deep massages help to regulate the pores in the fibrous tissues, which increases permeability. This
allows for more fluids and nutrients to flow through the tissue. Waste products are removed and
new oxygen and nutrients are supplied. During massage stretching of the tissues during a massage
helps muscle fibre’s release tension and pressure build up. Massage works in the recovery process
by increasing circulation, removing waste products, stretching and re-aligning the muscle fibres and
also helping the athlete relax, which can further help to increase sleep quality.

• Active recovery – low intensity exercise or training can be prescribed following an intensive
training session to enhance recovery and reduce muscle soreness. Low intensity training increases
the circulation and blood flow around the body which helps to provide the muscles with oxygen
and nutrients that they require as well as assisting with the removal of waste produces. Specific
exercises can also be used to help re-align the muscle fibres to reduce stiffness and increase joint
ROM. It is believed that an active recovery session is more beneficial than total rest in enhancing
recovery time. A typical recovery session would consist of some low intensity aerobic exercise
(swimming, cycling, jogging etc..) followed by some mobility and flexibility exercises.

• Electro muscle stimulation – EMS devices work by transmitting an electrical current to the
muscles which causes them to contract and relax, in turn acting as a pump that can increase blood
flow around the body and more specifically within the muscles. Similarly to active recovery this
increased blood flow brings a fresh supply of oxygen and nutrients that the muscle needs to repair
and recover. The benefit with this type of system compared to active recovery is that it allows the
athlete to offload therefore further reducing any other stress that may occur during low intensity
exercise. Although the research is still limited in regards to the effectiveness of these systems.

• Compression –It is claimed that compression socks and tights can help to increase oxygen delivery,
decrease lactic acid, prevent cramps, and minimise muscle fatigue, which in turns helps promote
recovery following a training session. The use of compression garments in athletes stemmed

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 Level 4 Award in Strength & Conditioning Manual Recovery & Regeneration

from the usage in hospitals on patients following an operation in order to promote circulation and
minimise the risk of blood pooling and the development of clots. Although there is limited research
on the effect on recovery for athletes, but these still remain a popular modality for athletes.

In order for the athlete to improve and develop physically they must be exposed to a training stress or
load which subsequently resultsin a certain amount of fatigue. To recover from this fatigue the athlete
must have the appropriate recovery strategies in place to promote the physiological processes that are
responsible for appropriate adaptation. The fundamental strategies that must be in place throughout
the athletes training programme include nutrition and sleep. If either of these are compromised then
the athlete’s recovery will be inhibited and their training and performance will be negatively affected.

In regards the micro strategies these should be used selectively during periods when the athlete is
going through heavy training sessions or days and should not make up part of their daily routine as they
will become less effective if they are used on a regularly basis. Consideration should also be given as to
whether it is necessary to accelerate the athlete’s recovery or whether it is more important to let them
recover and adapt naturally, for example during the off season and pre-season periods. The overall aim
of recovery and regeneration is to promote the following:

• Minimise muscle damage and breakdown.

• Enhance protein synthesis and muscle repair.
• Replenishment of muscle and liver glycogen stores.
• Restoration & Regeneration of the CNS.
• Enable immune function to return to normal levels.
• Promote mental relaxation.
• Removal of waste and by products.
• Minimise oxidative damage at a cellular level.
• Increase testosterone to cortisol ratios.

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 Level 4 Award in Strength & Conditioning Manual

Brilliant Coach - Brilliant

Business

It could be suggested that many practitioners have a great level of knowledge, but struggle to convert
such knowledge into business success. Therefore, an external observer’s evaluation of this maybe ‘Why
are you watching trainers who are nowhere near as good as you taking all the credit and making all the
money? A solution to such lack of business development is simple – develop your business knowledge,
and therefore progress the success of your business. The purpose of this module and
corresponding video tutorial is to provide strength and conditioning coaches with a clear business
model. Thus, allowing knowledgeable and experienced practitioners the opportunity to develop a
successful business.

6 Steps to Success
As a systematic guide to help strength and conditioning coaches develop brilliant business, strength
and conditioning education have developed the following ‘6 steps to success’ development model:

1. Become a great coach - An obvious first place to concentrate on when developing a strength
and conditioning business is the practitioners actual level of coaching ability. It’s vital as coaches
that we firstly evaluate our practice, and identify what areas need improvement. A great
formula to help guide practitioners through such an evaluation process is as follows:

KxA+E=S
This success formula states: Knowledge x Action + Experience = Success

Knowledge – As strength and conditioning practitioners, a key responsibility on behalf of practitioners

is a solid foundation of strength and conditioning knowledge, including knowledge on all training modes,
periodisation templates, program design, resistance progressions, effective coaching, etc. However,
other key areas within strength and conditioning practice may require extra development including:
excel knowledge, marketing and social media advertising knowledge, networking, etc.

Action - Therefore, as strength and conditioning coaches, its vital that such areas of needed
development are firstly identified via a self-evaluation process, then addressed with set action plan to
develop any needed areas for improvement.

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 Level 4 Award in Strength & Conditioning Manual Brilliant Coach - Brilliant Business

Experience – Reflecting on gained experiences as strength and conditioning practitioners is a process

of great importance, as it allows coaches to learn from such experiences through an evaluation
process, and therefore, constantly improve as practitioners.

The correct application of each of these phases will result in a great level of success for practitioners.
Therefore, it is essential that each phase is carried out correctly and honestly. Remember, as coaches –
we never stop learning.

2. Find clarity – When developing a strength and conditioning business, its important practitioners
self-reflect and ask:

Who I am I? – are you a personal trainer attempting to break into the strength and conditioning
profession or an experienced practitioner who aims to create their own strength and conditioning
consulting company?

What do I want? – would you like to work in elite sport? Would you like to work within a
particular sport or any sport? Would you like to open your own facility, work with youth athletes
within sporting academies?

Who do I want to work with? – identify who you would like to work with as a practitioner, and
what networking strategy could I apply to get connected with these individuals?

How do I close the gap from where I am now, to where I want to be? – what action points need
to be put in place to ensure these goals are met? Do you need to gain more knowledge,
qualifications, experience, practice a certain training mode more, gain internship experience,
etc.

What is the end point? – what is your final goal? What would measure as career success?

When attempting to find clarity as a practitioner, this set of questions provides a great framework to
address all the required information necessary to become successful in your field:

Seven killer questions:

a. What is your definition of success?

b. What is your perfect day?
c. Who is your ideal client?
d. What are you doing to attract this ideal client?
e. What things are holding you back from achieving your success?
f. How can you overcome these challenges?
g. What can you do in the next 30 days to move forward?

3. Marketing – Build your marketing machine

A lack of knowledge in ‘how to market yourself and your services/products is common amongst
strength and conditioning practitioners. Many coaches have a great level of industry knowledge, but
lack in self-promotional skills. Therefore, if marketing isn’t an area of one’s expertise, then knowledge

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 Level 4 Award in Strength & Conditioning Manual Brilliant Coach - Brilliant Business

must be gained in this vital area. This may involve building a catalogue of resources specifically about
marketing (books, podcast, articles, video tutorials, etc.) or being honest with oneself, and employing
somebody who specialises in this area. Remember – marketing is an investment – not a cost!

4. Authority – Build your authority (with integrity)

When attempting to build any strength and conditioning business, coaches must aim to establish
themselves as an authority within their fields. However, it is essential that the building of such authority
is done so with integrity. This requires that any work is referenced correctly, no plagiarism is
committed, and one portrays themselves as a professional practitioner that is respectful of their peers.
When attempting to build one’s authority, rather than selecting a broad area of interest, coaches should
choose a specific area of interest, and review/contribute towards this field. For example – certain
industry respected practitioners are well established as being leading figures within their particular
fields. Therefore, coaches should select a research area that is of particular interest, and build their
authority around this subject.

5. Team – Build your team

When developing a strength and conditioning business, many individuals make the fatal mistake of
attempting to do all areas of the business for themselves (e.g. marketing, sales, admin, etc.).
Attempting such a variety of individual roles only leads to each set of objectives not being carried out
effectively. A strength and conditioning coach’s strengths is …. strength and conditioning! Therefore,
practitioners need to be honest with themselves, and know when to admit that a particular area
of business isn’t a personal strength, and when to seek external assistance instead. Seeking such
assistance isn’t a sign of weakness, but rather an identification of good delegation, by employing
individuals who specialise in the required areas.

What are your values, stick to them! – Whether practitioners are independent self-traders, or a CEO of
a large strength and conditioning company, having a clear set of company values ensures all team
members, including the athletes being coached, are all aware of what is expected. Such clarity ensures
that all set values are adhered to by all those involved.

6. Re-evaluate, re-assess, and become great again

A key principle that all great practitioners understand, implement, and admire to, is that one never stops
learning and that there is always an opportunity to improve. This process can be simplified into the
three key areas that form the ‘the three pillars of development’:

1. Coach development
2. Personal development
3. Business development

This process of re-evaluation and reassessment is a continuous process, and allows strengths and
areas for development to be highlighted, and future action plans to be put in place.

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 Level 4 Award in Strength & Conditioning Manual

Course Round Up and

Assessment Procedure

In this chapter, we will give you a brief overview of what you will cover and the assessment procedure.
During your case study and on completion you will be expected to know and deliver the following:

Needs Analysis and Target Setting

• The different types of sport classification, the positional demands or event specifics and the
associated physical quality requirements
• How the rules of the sport affect the demands placed on the athlete
• How to research, analyse and determine the unique attributes and demands of any sport or
performance activity
• How to identify measurable physical qualities for the performance activity
• How physical/physiological requirements relate to specific performance factors
• The methodology associated with gathering information
• How to identify measurable physical qualities for the athlete
• How to create performance targets that are specific, measurable, achievable, realistic and time
bound, and why this is important
• The methods of presenting agreed performance targets to the athlete and support team
• Which tools can be used to evaluate progression towards a target and why they need to be aligned
with the previous evaluation status of the athlete
• How to revise performance targets in line with regular review processes
• The frequency of evaluating and reviewing performance necessary to support achievement of
targets
• How to present performance targets in a clear format suitable for the athlete, technical coach and
support team
• How to employ different methods of communication tailored for different audiences

Programme Design
• Why it is important to plan a structured and sequential strength and conditioning programme to
support progression of performance
• Why it is important for the athlete and support team to understand and agree the programme
• The structure of the competitive cycle and performance goals set
• Common strategies for planning and systems of training
• The implications of the performance calendar on the planning of training
• The implications of the athlete’s training and injury history on the planning of training

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 Level 4 Award in Strength & Conditioning Manual Course Round-Up

Evidence Informed Practice

• The role of evidence in underpinning the coaching process
• How to find and interpret evidence relating to training practice
• How to collect and interpret accurate and appropriate information/data
• How to access and interpret different forms of peer reviewed evidence
• The relative merits of different forms of evidence
• The information needed to be collected and included in an athlete’s profile and/or that of athletes
within a team
• The strengths and weaknesses of the various methods of collecting information for different types
of athletes, to include but not limited to aspects of validity and reliability; importance of control
during data collection; relative merits of testing, monitoring and predictive screening• appropriate
formats for recording information
• How to organise information in a way which will help you to interpret and analyse it
• How to analyse and interpret collected information so that you can identify athlete performance
targets
• How to analyse data to clearly demonstrate strengths and weaknesses based on testing results
• How to respond to information available from assessment of an athlete’s status
• What constitutes meaningful change in performance on tests or in monitoring data
• The legal and ethical implications of collecting information about athletes including consent,
storage and distribution

Effective communication and collaboration

• How to communicate effectively with the athlete, technical coach and support team
• How to communicate effectively to come to agreement on the interpretation of available evidence
• The importance of and how to communicate with athletes and/or teams as well as coaches and
other support practitioners to elicit an effective and productive environment
• How to communicate effectively to foster agreement and engagement with the programme
• How to collaborate, and who with, to ensure appropriate information is provided from outside the
strength and conditioning skill domain including but not limited to:
• Injury information and related screening from a physiotherapist
• Health information
• Why it is important to work together with the athlete, coaches and the wider support team to agree
performance targets and activities
• The importance of sharing and agreeing roles and responsibilities of the athlete and wider support
team
• Establish a rapport and agree and identify the roles and responsibilities with the athlete and
support team.

Session delivery
• The aims, content and rationale of the of the training plan from which a session is drawn, including
the knowledge base utilised to design the programme
• Why the manner of delivery is important to outcomes of the strength and conditioning programme
• The importance of and how to give effective explanations, demonstrations or instructions

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 Level 4 Award in Strength & Conditioning Manual Course Round-Up

• The importance of and how to evaluate understanding from the athlete

• How to foster development of a motivated athlete engaged in the strength and conditioning
• programme
• Accepted principles of coaching
• How to modify behaviour to support achievement of aims of the training unit
• How to manage delivery of training unit to minimise risk of injury
• Strategies for evaluating athlete status and readiness to train
• How to manage and maintain engagement of individuals and groups taking into account group
dynamics, individual motivations and training partner/group selection
• Potential benefits offered by a warm-up
• Warm-up activities and structure to best capitalise on potential benefits
• Models of competent movement for training activities used in strength and conditioning
• Modifications to movement models based on aims/objectives of the training unit or limitations of
the athlete
• How to observe and analyse existing competence of the athlete
• Skill acquisition principles and current evidence to support best practice in design and
management of session activities with a view to skill development and learning. This includes but
is not limited to;
• Organisation of practices
• Modification of constraints upon, and aims of, practices
• Delivery of feedback
• How to effectively observe, give feedback and evaluate progress when working with athletes and
athletes within groups
• How to progress and regress exercises according to the needs of an athlete or athletes within a
group
• Best practice guidelines and evidence relating to session management variables such as activity/
exercise selection and order, movement tempo, intensity, volume, work distribution/division and
recovery periods
• Strategies for monitoring outcomes from training unit which might include but not be limited to;
volume-load; rating of perceived exertion; heart rate; time
• How to effectively record session outcomes and modifications
• The potential benefits of session-end cool-down activities and prescription to best capitalise on
potential benefits
• First aid attained through a recognised first-aid education provider
• How to evaluate and manage risk

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 Level 4 Award in Strength & Conditioning Manual Course Round-Up

Level 4 Strength & Conditioning Specialist – Assessment details

Case Study Assessment

A pass mark of 70% is required

• You are required to plan, deliver and evaluate a periodised strength and conditioning programme
for an athlete of your choice.
• It may include one or more, but not all, of the following phases of training: preparation, first
transition, competition or second transition (active rest).
• The periodised programme must cover an 8-week period.
• After eight weeks, you must undertake a critical review of the programme and make
recommendations for the final four weeks.
• You will only deliver the first eight weeks.
• You will not deliver the final four weeks.

The following sections must be included, supported by the evidence-based research and referenced
using the Harvard referencing system:

• A detailed sport analysis including position specific details (if appropriate)

• A detailed athlete analysis including, but not limited to, a performance profile, appropriate
performance measures and results. You must also provide evidence that you have communicated
and collaborated with a technical coach and/or members of the athlete’s support team. These
should be included within the appendices and must be referred to in the case study
• An evidence-based rationale for the periodised training programme
• An evidence-based rationale for the training methods prescribed
• A critical evaluation of the first eight weeks of training, including performance measures, and
adaptations/modifications/recommendations for the final four weeks
• Session plans with notes should be included in the appendices and referred to as a part of the
critical evaluation. You should consider the use of tables, charts, pictures and diagrams when
relevant and ensure you label these appropriately.

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 Level 4 Award in Strength & Conditioning Manual Course Round-Up

Case Study Marking Criteria

Table 44

Criteria 100-90% 89-70% 69-60% 59-40% <40%

Quality and depth Exceptional and Excellent Thorough Limited sport Poor sport
of sport analysis, professional sport analysis, sport analysis, analysis, analysis,
performance sport analysis, performance performance performance performance
measures and performance profile and profile and profile and profile and
performance profile profile and performer performer performer performer
(25%) performer analysis analysis analysis analysis
analysis
Inclusion of Exceptional, An excellent and Thorough and Limited and Indequate
appropriate and professional sustained use of consistent appropriate evidence-based
Harvard referenced and advanced evidence-based critical use of evidence-based research and/or
conditioning interpretation research, evidence-based research inaccurate
research, and of evidence- critical research and and referencing referencing
relevance of based research evaluation and referencing but
evidence-based and excellent referenced inconsistencies
periodised referencing throughout
programme and throughout
training methods
(25%)

Critical evaluation Exceptional and An excellent Thorough Tendency to be Not addressed,

of an appropriate professional analysis and critical vague and no depth to the
training analysis clearly well referenced analysis clearly descriptive; evaluation and
programme and expressed; to the training expressed and minimal limited
recommendations excellent detail session notes referenced to reference to the
for next four weeks with extensive the training training session
(25%) referencing session notes notes
to the training
session notes
Quality, range, detail Professional Excellent and Very good Limited and Poor quality,
and appropriateness and exceptional detailed session quality and lacking inappropriate
of sample session plans plans with notes; range of sufficient depth and lacking
session plans with with notes, all extensive range session plans of information detail
notes (25%) aspects with notes, all
included in areas included
detail; an
excellent range

Practical Assessment
You are required to coach and evaluate an athlete in 1) an Olympic lift or variant of AND 2) a
conditioning drill. Both will be drawn at random on the day of the assessment from the lists below.
The conditioning drill ONLY must be tailored to one of the sports listed below that will also be drawn
at random on the day. You will be provided with the relevant equipment.

You must clearly identify the specific aim of the Olympic lift and conditioning drill, this will inform your
choice of repetition range, sets, tempo and any recovery times.

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 Level 4 Award in Strength & Conditioning Manual Course Round-Up

1. Olympic lifts (one from two)

• Snatch
• Clean

2. Conditioning drills (one from two)

• Agility drill
• Plyometric drill

3.Sport (one from two)

• Rugby Union
• Field Hockey

Practical Assessment Marking Criteria

Table 45

Criteria Olympic Lift Conditioning Drill

Introduction - yourself, the lift/ drill, the facility and relevant health P/R P/R
and safety information

Coaching and demonstrations - gave technically detailed and P/R P/R

appropriate demonstrations (when appropriate) and coaching
points throughout, enhancing the client’s performance

Progression and regression – gave technically detailed P/R P/R

information to allow the athlete to progress and regress in a safe
and effective manner

Observation and motivation – observed and motivated from a P/R P/R

range of positions to ensure the athlete completed the task in a
safe and effective manner

End the session – evaluated the session and provided the P/R P/R
athlete with some technically detailed feedback relevant to their
performance and allowed the athlete the opportunity to ask any
questions

Overall result: PASS or REFER (please circle)

Feedback and/or action plan for the resit:

Theory Assessment

A pass mark of 70% is required

The Level 4 Strength and Conditioning theory assessment consists of 30 multiple choice questions and

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 Level 4 Award in Strength & Conditioning Manual Course Round-Up

two short answer questions from the information contained below:

You will be required to sit a supervised exam under exam conditions.

Fundamental aspects of sport science...

• Physiology
• Biomechanics
• Psychology
• Injursy epidemiology

Below are a few exam question examples that you will be questioned on:

1. Which one of the following statements best describes “athlete training status”?

A. The athletes current level of preparedness for training

B. A decrease in available time to spend in the conditioning centre
C. An analysis of the athlete’s performance measures
D. The summary of the functional movement analysis results
E. Consideration of the demands of the sport and position

2. Hans Selye’s proposed model regarding the body’s response to stress, the General Adaptation
Syndrome (GAS), is best described by which one of the following statements?

A. Alarm, resistance, compliance and exhaustion

B. Alarm, resistance and exhaustion
C. Compliance, resistance and recovery
D. Resistance, acceptance, exhaustion and recovery
E. Exhaustion, resistance and recovery

3. Which one of the following statements best describes non-linear or undulating periodisation?

A. The linear structuring and training of individual physical characteristics within the peaking phase of
training
B. The large manipulation of volume and load on a daily basis, often within a microcycle
C. The organisation of training blocks according to an athlete’s physiological responses measured on a
session by session basis
D. The manipulation of volume based upon the athlete’s verbal feedback
E. None of the above

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 Level 4 Award in Strength & Conditioning Manual

Meet the Authors

Brendan Chaplin
Founder and CEO
Brendan is a performance enhancement specialist and Strength and Conditioning
Coach who has worked with a wide variety of athletic populations including profession-
al athletes, Olympians, aspiring athletes and everything in between! He is the founder
and managing director for Strength and Conditioning Education, the UK’s #1 provider of
education, resources and mentoring for strength and conditioning professionals.

Outside of his education role Brendan is a sought-after consultant, coach educator, and
speaker. He works with a number of governing bodies and performance athletes includ-
ing golfers, champion mixed martial artists, cyclists, snowboarders, and many others.

Previous to his current role he has worked for Leeds Beckett University, Huddersfield Gi-
ants Rugby League, British Tennis, and the English Institute of Sport, Durham University
and many other organisations and teams as a coach, coach educator and consultant.

As the founder of Strength and Conditioning Education Brendan designs qualifications

and courses for fitness professionals which are recognised by number of governing
bodies and institutions as the standard in coaching and technical knowledge. Academ-
ically he has master’s degree in Strength and Conditioning, and is accredited through
the UKSCA and the NSCA.

Lawrence Bloom
Strength and Conditioning Coach
Laurence Bloom a certified Strength and Conditioning Coach specialising in the physi-
cal and athletic development of elite football players.

Laurence was head of Sports Science at Charlton Athletic Football Club, a position
held for over 3 years. Primary role within the club is to deliver both general (gym) and
sports specific (field) strength and conditioning programmes in order to optimise the
players’ physical performance levels. Prior to this worked within a similar role at South
end United Football Club for 6 years, also overseeing the physical development of the
academy players.

Laurence has worked part time as a sports science tutor and provided strength and
conditioning services to a number of teams and individual athletes from a range of
sports including; rugby, hockey, tennis, athletics, boxing and MMA.

Graduated in 2004 from Middlesex University with a degree in Sports Rehabilitation

& Injury Prevention. Since then he has completed an MSc in Strength & Conditioning
from Salford University and gained a number of professional qualifications, including;
UKSCA, NSCA (CSCS), BWLA tutor award & the FA Fitness Trainers Award.

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 Level 4 Award in Strength & Conditioning Manual

ELITE COACH NETWORK

As part of your enrolment onto the course, you have 12 months free membership to
our Elite Coach Network, more affectionately known as the ECN! The ECN includes
hours of Strength and Conditioning presentations and previous ‘live’ business
coaching and mentoring from our founder, Brendan Chaplin and Lead Mentor, Ste
Gordon. It also includes access to our thriving and supportive coaches’ community!
You should have received an email with a link to join the ECN Facebook group,
however the link is below for you too.

Join this group and benefit from a thriving and supportive coaches’ community ready
to help you, drive you and support your journey. Why not reach out in the group and
introduce yourself today! Share your reasons for joining the course and what you
want to get out of it and reach out to the group with any questions you have! The
community and our coaches are always on hand to respond and support how they
can, it really is an extremely valuable tool for your studies, development, and your
business!

JOIN THE ECN FACEBOOK GROUP

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