You might have heard this term before, and for good reason. Strength and conditioning training is one of the most important and beneficial forms of exercise not only for athletes but for all individuals looking to maintain a healthy lifestyle.
From improving cardiovascular health to reducing the risk of injury, the benefits of strength and conditioning are vast. Regular strength training can increase muscle mass, improve balance and stability and boost endurance. Athletic ability can greatly improve in a range of sports, with strength and conditioning enhancing power, speed, and agility.
But what is “strength and conditioning?”
Here, we explore the benefits of incorporating strength and conditioning into one’s exercise routine, why it’s essential for overall physical health and performance, and how we can help with our new Central Coast strength and conditioning services.
What is Strength and Conditioning?
Strength and conditioning is a style of training originally developed for sporting teams to improve performance. This type of exercise has since evolved to be adopted by the everyday person, and its steady rise in popularity over the past several years is a testament to its incredible benefits for all ages, stages, and lifestyles.
Generally, strength and conditioning involves an exercise program that is tailored toward specific goals. These might be sporting qualities like strength, power, speed, and agility, or simply improving general muscular endurance and cardiovascular health.
In essence, strength and conditioning training aims to enhance performance and decrease the risk of injury, allowing you to participate in your chosen sport or activity and keep you moving well.
Who Provides it as a Service?
We’re excited to introduce our own dedicated Central Coast Strength and Conditioning services. Consults and classes will be provided by our Exercise Physiologists or Physiotherapists, all of whom are Australian Strength and Conditioning Association (ASCA) Level 1 Coach Accredited. This ensures that you receive evidence-based advice from expert professionals who are educated and trained in the latest up-to-date information on strength and conditioning.
Who Can Receive The Service?
Anyone can participate in Strength and Conditioning services! Both professional and recreational athletes can reap great benefits from regular sessions. If you’re recovering from an injury, guided strength training is a fantastic way to prepare you for your return to sport.
Don’t worry if you’re not an athlete, though – our Strength and Conditioning services are wonderful for increasing general fitness. Whether you’re a weekend gym warrior or just starting on your fitness journey, our Strength and Conditioning sessions are among the best forms of overall exercise.
Who can participate in Strength and Conditioning sessions?
- Athletes at local, national, and international levels.
- Recreational athletes.
- Injury rehabilitation and return to sport
- General population seeking to improve general health and fitness (from weekend warriors to anyone starting out at the gym/exercising).
- Offered in one-on-one, small group, or sporting team options.
What Does the Service Involve?
Your Strength and Conditioning session will begin with an initial assessment, which includes screening and assessing qualities depending on the athlete’s or individuals goals and needs. Depending on the style of session you take (private consult, team servicing or group class), you’ll then be guided through a prescribed program that targets your exact goals.
What can I expect in my Strength and Conditioning sessions?
- Strength testing, power testing using our Vald force decks, submaximal or maximal aerobic capacity testing or movement assessment.
- Individualised or group-based programming and monitoring.
- Supervised sessions in our first-class gym facility or independent performance at your own gym using a prescribed session.
- Education on how to train effectively so that you can feel confident and empowered with your training.
What Exercises Are Included in Strength and Conditioning?
There are limitless possibilities when it comes to designing and optimising your strength and conditioning training, which is part of what makes it so transformative. Training typically involves a variety of resistance exercises, functional movements, bodyweight training and plyometric exercises.
What are common strength and conditioning exercises?
- Deadlifts
- Kettlebell swings
- Pull-ups
- Dumbbell thrusters
- Burpees
- Squats and lunges
- Box jumps
- Turkish get-ups
- Medicine ball slams
Every program looks different, but you’ll likely be guided through a circuit of repetitions of these exercises. Each session might also include a different variation of movements, which not only challenges the body and targets various muscle groups, but also keeps things fun and interesting in your training routine.
How Often Should You Do Strength and Conditioning?
This all depends on your goals, fitness levels, and other areas of training. For athletes, a well-structured strength program might be included 2-4 times a week in addition to their sport-specific training. This allows for adequate recovery time and helps to prevent injury.
For gym goers or those just seeking to gain a little more fitness, you might even start to see and feel benefits from just one weekly session, but 2-3 times per week is a great consistency to aim for.
Benefits of Strength and Conditioning
If you’ve wondered ‘what is strength and conditioning?’ you’ve probably also thought about what kind of benefits it has. Strength and conditioning training offers numerous benefits for overall health and fitness, improved athletic ability, and boosting injury rehabilitation.
Resistance training like weight lifting and bodyweight exercises increase muscle mass, while plyometric exercises like box jumps and burpees can improve heart health and endurance.
We can also tailor each set of exercises to focus on a few specific benefits. This will depend on your goals and sporting needs, but may include:
- Increasing strength, speed and power.
- Enhancing flexibility and mobility.
- Increasing aerobic conditioning.
- Improving agility and change of direction.
- Strengthening bones and muscle hypertrophy.
- Improving balance and posture.
- Reducing risk of injury.
Strength and Conditioning
So, what is strength and conditioning? It’s a crucial aspect to achieving athletic success and maintaining a healthy lifestyle for all individuals. Whether you’re an athlete looking to reach your full potential or an individual aiming to improve your overall health and fitness, incorporating strength and conditioning into your exercise routine can absolutely help you get there.
Interested in a consultation or class with us? Book your appointment online or head to check out the brand new Strength and Conditioning group class. Here’s to a stronger, fitter and healthier 2023!
Helping the Central Coast Feel Well, Move Well and Perform Well!