8 Overlooked Factors in S&C
by Coach Brandon
Strength and Conditioning Programming is very personal and differs from person to person. Unfortunately, this is overlooked in many cases and programs are now being mass produced as a “product” with many key aspects in S&C programming continually being overlooked.
Eric Cresseys (from Cressey Perfomance – Strength and Conditioning Specialist) outlines his “Great Eight” Factors in developing a strength and conditioning program.
First and foremost, KNOW your client! The list below show just some pre-requisites you should know before writing and implementing a S&C program.
AGE
Training Age or Experience
Training Environment
Equipment Access
Spotters (able to risk more and add a little more weight)
Goals specific to the client
#1 Ease of Application and Interpretation
Too many programs are very flashy with different fonts, colours and italics and put the client into a state of confusion just trying to read it. S&C programs should excite and motivate clients allowing for easy tracking of progression towards the goal, taking into account the clients fitness level and training environment.
#2 Versatility
Is the program sustainable for the client? Does it fit into their lifestyle? Success of a program isn’t just hitting bigger numbers, it can also be determined by the health and long term fitness and activity, adherence and consistency in the long run wins out!Does the program have the adaptability to interchange equipment? Should the client be under time restrictions or how can they modify their program when their commercial gym is over run and the 5 o’clock rush leaves barely any equipment available.
#3 Exercise Selection
Arguably the most important aspect in creating a S&C program. The sets and reps prescribed won’t matter if the exercise actually hurts the client. Exercise selection also governs whether the client should be progressed or regressed based on the outcome from performing the task. Exercise selection can be broken down into a number of different categories, Hip Dominant, Quad Dominant, Horizontal Push/Pull, Vertical Push/Pull, Single Leg, Anti-Rotation Core, Anti-Extension Core.
#4 Mobility Approach
Range of Movement (ROM) is very important in strength training. Strength Training without sufficient ROM re-ingrains dysfunction and poor technique. Foam Rolling will be of utmost importance pre-training as the nervous system stimulation can alter the fluid balance in muscle tissue, softening tissues allowing us to get more out of the dynamic warm ups. Specifically focus around ankle, hip and thoracic (upper back mobility).
#5 Fluctuations in Training Stress
One of the biggest mistakes I have seen in training is the misinterpretation of overloading and mistiming de-load or time off training. The purpose of the program is to impose fatigue, without pushing it to the extremes, then lower training stress to allow for adaptation. Very commonly in a good S&C program, three weeks of heavy training and one week of de-loading is used to allow for adaptation. De-load weeks are achieved by manipulating volume, intensity or frequency of the program, again most commonly, intensity of weights are dropped by around 40% and an increase in volume within the constraints of the program.
#6 Efficient Prehabilitation
Prehabilitation exercises are very important, to obviously prevent injuries before they occur. The implementation of too many prehab exercises can become boring or slow the session right down. Prehab exercises can be used as active recovery or fillers between sets, warm-ups or corrective circuits.
#7 Appropriate Metabolic Conditioning
The approach to Metabolic Conditioning can make or break a S&C program. The goal of the program will directly effect the amount of conditioning prescribed, as their will always be a trade off. The more emphasis on metabolic training the less strength training will able to be performed. Long durations of conditioning is a high volume of work through a very short ROM, thus a greater importance is placed then on soft tissue work and mobility to allow for better tissue quality.
#8 Matching Intensity to Training Experience
This will govern the reps and inturn sets provided. Absolute beginners are very much capable of working >40% of 1RM and getting stronger. Mainly through correct technique, the nervous system recruiting muscles and being able to stabilise under the bar itself. Once the client moves onto the intermediate level lifter, they really need to begin lifting >70% of 1RM to increase the strength gains and results. Advanced lifters again need to be pushing between >85-90% of 1RM to really see benefits of the program. The more experienced and neurally-efficient the client is, fewer reps are required at their given percentage of 1RM.
How do you determine the success of the program?Obviously tangible measurements can be taken at the start of the program to measure its success, (girth, body fat, 1RM testing). But success of the program, as mentioned above, can also be determined by adherence and consistency to the program itself. How the client feels by the end of the program should be a clear indicator as to how effective the program was or what could be improved next time.
