STRENGTH & CONDITIONING FOR YOUR CHOSEN SPORT

Finding the right strength and conditioning program for your sport of choice can be very tricky. There are so many variables to consider when implementing a strength and conditioning program in order to achieve optimal results. 

The first thing you should consider is the demands of your sport. Every sport requires a number of different physical demands whether that be cardiorespiratory fitness, strength, speed, agility, flexibility etc. Your strength and conditioning program should directly reflect this to ensure optimal results. With my sporting background being Touch Rugby League I work hard to improve my speed, agility and fitness. 

Once you have determined the physical components your program will target, you should use the F.I.T.T. principle to structure your training plan. The F.I.T.T. principle stands for:

 1. Frequency - how often you train

 2. Intensity - how hard you train

 3. Time - how long you are training for

4. Type - the type of training/exercise you are doing

So again using myself as an example, I train in the gym 5 days per week (2 x upper body, 3 x lower body sessions) which also includes my rehab exercises 2-3 times. I train outdoors practicing my ball skills along with sprint & agility training 2 x per week and I play one game of TRL. The intensity and time of each session varies and is programmed to fit my desired training load.

Combining all four F.I.T.T. principles will determine your overall training loads and should be carefully programmed to ensure the most efficient results, whilst also reducing the risk of injury. If you have separate training goals outside of sport it can become very tough to balance your training amongst these. Although it is not impossible to train hard towards numerous types of goals, it is important to prioritise to avoid overtraining which can lead to poor results or even worse, injury!

My number one principle for anyone looking to implement their own strength and conditioning program would be specificity. Basically, the type of training you do will determine the type of gains you achieve and thus needs to be specific to the sport you are playing. For example, there is no point grinding out slow, heavy reps at the gym if you are a power athlete such as a high jumper. A program targeting higher tempo reps with less weight and a focus on speed would be much more specific.

If you're serious about taking your sporting performance to the next level it is definitely worthwhile investing in professional input to your training regime. When I first set my sights on playing TRL at a representative level I struggled with programming for myself and wasn't seeing the progress I desired. This motivated me to improve my knowledge and become a qualified strength and conditioning coach allowing me to hone my programming skills and achieve my sporting goals.

Training to improve your performance in your chosen sport is never easy but the results can be astounding. Never be afraid to ask for help and invest in your own development. I am passionate about helping people achieve their dreams and of course, would love to help you reach them!