Strength & Conditioning

Initial Assessment

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Resistance Training Programme Design

See the attachments below for a number of key guidelines for developing a training programme

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Mechanisms of Hypertrophy

Exercise Programming Templates and Resources

If you only read one article

Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: Training considerations. Sports Medicine, 1-21. https://doi.org/10.1007/s40279-018-0862-z

Modes of Training

There are many different methods of overloading the musculoskeletal system and the relative usefulness of each method has been the focus of much research (Stone et al, 2000). The links below contain further information on each of the following modes of training.

  • Olympic-style Lifts - Click here for more
  • Squats and Deadlifts- Click here for more
  • Suspension Training - Click here for more
  • Plyometric Training - Click here for more
  • Complex Training - Click here for more
  • Ballistic Resistance Training - Click here for more
  • Agility and Speed Training - Click here for more
  • Core Stability Training - Click here for more
  • Circuit Training - Click here for more
  • Vibration Exercise- Click here for more
  • Kettlebell Training - Click here for more
  • Implement Training - Click here for more

S&C for specific sports

Further Links

History of Strength & Conditioning

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Fitness Instruction

Click here for more references and reading suggestions

Click here for a pdf "coaching points for various lifts"

The metabolic cost of resistance training

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Textbooks

Turner, A., & Comfort, P. (Eds.). (2017). Advanced Strength and Conditioning: An Evidence-based Approach. London, UK: Routledge.

Also see this page titled, "Fitness Instruction" for a more extensive list

References & Further Reading

The National Strength & Conditioning Association Performance Training Journal. Click here for Back Issues

Baechle, T.R., Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd Ed.) National Strength and Conditioning Association. Champaign IL: Human Kinetics. [google books]

Behrens, M.J. and Simonson, S. (2011) A Comparison of the Various Methods Used to Enhance Sprint Speed Strength and Conditioning Journal Vol.33, No.2, pp64-71.

Bishop, D., Girard, O., & Mendez-Villanueva, A. (2011). Repeated-sprint ability - part II: recommendations for training. Sports Medicine 41(9), 741–56. [full text]

Boyle, M. (2010) Advances in Functional Training. Chichester: Lotus Publishing

Brewer, C. (2005) Strength and Conditioning for Sport: A practical Guide for Coaches. Leeds: SportsCoach UK

Brooks, D. (2001) Effective Strength Training: Analysis and technique for upper body, lower body and trunk exercises. Champaign, IL: Human Kinetics [google books]

Brown, L.E. (2007) Strength Training. Champaign, IL: Human Kinetics [google books]

Cardinale,M., Newton,R., Nosaka,K. (2011) Strength and Conditioning: Biological Principles and Practical Applications. Oxford; Wiley-Blackwell [google books][chap 1 skeletal phys][companion website]

Carroll, T. J., Riek, S., & Carson, R. G. (2001). Neural adaptations to resistance training. Sports Medicine, 31(12), 829-840.[full text]

Chandler, T.J., Brown,L.E. (2008) Conditioning for Strength and Human Performance. Philadelphia, PA: Lippincott, Williams & Wilkins [google books]

Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing Maximal Neuromuscular Power: Part I Biological basis of maximal power production. Sports Med, 41(1), 17-38. [full text]

Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing Maximal Neuromuscular Power: Part II Training considerations for improving maximal power production. Sports Med, 41(2), 125-146. [full text]

Craig, B.W. (no date) The Anaerobic Aspects of Resistance Training NSCA Hot Topic [full text]

Dargo, S. (2009) Unfolding the Practical Knowledge of an Expert Strength and Conditioning Coach International Journal of Sports Science & Coaching 4(1) 17-30 [full text]

Gamble, P. (2009) Strength and Conditioning for Team Sports: Sport-Specific Physical Preparation for High Performance, Abingdon: Taylor & Francis. [google books]

Gee, T.I., Olsen, P.D., Berger, N.J, Golby, J., and Thompson, K.G. (2011) Strength and Conditioning Practices in Rowing J Strength Cond Res Vol.25, No. 3, 668-682 [abstract]

Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339-361.

Pierce, K.C., Brewer, C., Ramsey, M.W., Byrd, R., Sands, W.A., Stone, M.E. and Stone, M.H. (2008) Youth Resistance Training. UKSCA Journal, 9-23. Full text Available from: http://www.uksca.org.uk/uksca/RelatedFiles/Youth%20resistance%20training.pdf

Ratamess, N. (Ed) (2012) ACSMs Foundations of Strength and Conditioning Philadelphia, PA: Lippincott Williams & Wilkins

Stone,M.H., Collins, D., Plisk, S., Haff, G., Stone, M.E. (2000) Training Principles: Evaluation of Modes and Methods of Resistance Training Strength & Conditioning Journal 22, (3) 65–76 [full text]

Stone, M.H., Stone,M.E.,Sands,W.A.(2007) Principles and Practice of Resistance Training.Champaign, IL: Human Kinetics [google books]

Stoppani,J. (2006) Encyclopedia of Muscle and Strength. Champaign,IL: Human Kinetics [google books]

Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: Training considerations. Sports Medicine, 1-21. https://doi.org/10.1007/s40279-018-0862-z

Tod, D.A., Bond, K.A., and Lavallee, D. (2012) Professional development themes in strength and conditioning coaches. J Strength Cond Res Vol. 26, No.3, 851-860 [abstract]

Zatsiorsky, V.M. & Kraemer, W.J. (2006) Science and Practice of Strength Training (2nd Ed). Champaign, IL: Human Kinetics [google books]