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The Basics of a Strength and Conditioning Program

Strength training is an important aspect of excelling at your sport. Field training only encompasses sport specific skills and does not take into account basic strength needed to perform those skills. In addition, utilizing a strength and conditioning program can help to decrease risk of injury and improve performance. Let's go through some of the basic principles of a strength and conditioning program.


Program Basics

  • Programs are personalized to fit YOUR needs and your fitness goals.

  • There is no one size fits all program.

  • There are many different factors that go into your personalized program

    • Personal demographics

    • Sport

    • Sport position (For example a goalkeeper program will look different than a striker program)

    • Sport Season ( Pre, In, Post, Off)

    • Fitness goals

    • Career goals

    • Experience with exercise and training

Program Goals

  • The factors listed below will help determine what program goal is best for you

Goal

% 1 Rep Max (1RM)

Sets

Reps

Strength

85%

2-6

<6

Power (Multiple)

75%-85%

3-5

3-5

Power (Single)

80%-90%

1-2

3-5

Hypertrophy

67%-85%

3-6

6-12

Endurance

<67%

2-3

>12


Season Goals

  • Training goals will also change depending on the time of year and whether or not you are currently in competition season.

Season

Length

Sessions/week

Training Goal

Pre Season

4-6wks prior to the start of the season

3-4sessions/wk

Strength and Power

In Season

Throughout the season

1-2 sessions/wk

Maintenance

Post Season

1-4wks post season

Not specific

Active rest

Off Season

A few months prior to the season

4-6 sessions/wk

Hypertrophy and basic strength


Everything should be about you

Overall your training should be about you. As you can see there are many factors to take into account and one of the many reasons one size fits all programs are not the most beneficial. Your current status, experience with exercise and fitness goals are all personalized to you. The ability to alter a program based on injury status, nutrition, and ability to recover are always changing and will play a role in your overall ability to achieve your fitness goals. Weekly alterations and check ins with your training coach will help to put you on the most successful path to achieve your goals. Allowing our youth athletes to be more involved in training programs will help to improve overall fitness, reduce risk of injury, and improve game play performance. As always please feel free to reach out with questions. Together we can change the world of Women's soccer!

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