Site Search

The Significance of a sound Strength & Conditioning Program

By Jason Zaretzky

If you’re reading this, than you are most likely an athlete, coach, or parent that is always searching for new ways to gain that competitive edge over your competition. Well, your search is over, at least if you are ready and willing to hear the truth! I’m sure you’re familiar with strength and conditioning, and why it’s critical to participate or implement a sound strength and conditioning program into your quest to becoming a superior athlete.

The significance of a sound strength and conditioning program is essential in today’s day and age for athletes of all ages and levels. That’s obvious. However, athletes, parents, and coaches seem to miss the boat when it comes to the ‘why’. Everybody jumps onto the band wagon when they hear a strength coach say, “I can improve your 40 yard dash by .536 seconds”, or how would you like to increase you bench press by 50lbs in only 6 weeks?”, or Athletes in my program are seeing an average increase of 5 inches in their vertical jump.

What about the most important reason why one should participate in strength and conditioning program? Do you even know what it is? I’ll give you a hint…It’s none of the above features. Increasing speed, agility, strength, & power may sound good (and increasing these numbers is great), but what about INJURY PREVENTION. Imagine this, you’re a coach and you’re getting ready for the big game. However, your star player can’t play due to an injury that occurred due to lack of conditioning or strength. A sound strength and conditioning programs main goal should be to reduce the injury potential thus increasing career longevity. Once this becomes the focal point than a secondary focus on improved performance can take place.

Now that we have a clear understanding and set the priorities of what the objectives of strength and conditioning program are, I think it’s important to realize that there is a lot that needs to be incorporated into a sound strength and conditioning program. I’m sick and tired of seeing the “how much can you bench” program that your team is probably on. And the 1000lb & 1200lb. club just about every high school strength program has, in my opinion is a complete waste. I would like to see the quality of reps performed on that squat. With the advancement in strength and conditioning over the past 10 years, there’s no excuse.

Ok enough ranting and raving. Instead I’m going to fill you in on the basics. The following is what a good solid sound strength & conditioning program should do for you.

  1. Prevent potential for injury:

    As I stated earlier preventing injuries from occurring and decreasing the risk for potential injury, while increasing the recovery rate from injuries that are unavoidable IS the main focus of YOUR strength & conditioning program. Now what in the world can you train to decrease and/or prevent injury. Well, an athlete who follows an individualized, well designed, balanced, and progressive program will prevent and eliminate muscle imbalances, strengthen tendons and ligaments, along with increasing maximal muscular strength and endurance. This result will without a doubt result in fewer injuries. A sound program will also address flexibility issues, as well as proper nutritional strategies that will also aid in recovery, regeneration, and injury prevention

  2. Increase Performance that actually transfers onto the field:

    Now we can get into the fun stuff. However, when training for improved performance you have to realize that your goal is to improve performance where it counts most. That’s right… On the field, court, or where ever your sport is played. Who cares if your weight room numbers are shy high (i.e. you know the 1200lb club). What’s the use if you have a 400lb bench press, but only throw 60 miles per hour. A sound strength and conditioning program shouldn’t include the things you like to do, or the things that you’re good at. It should be designed around focusing on your bodies own weak links, and exercises that will transfer your gains onto the sporting arena.

  3. Build Strength, Develop powerful elasticity, and Increase Sport – Specific Speed:

    Strength, power, and speed are what sport is all about. The stronger you are as an athlete the more force you can produce. You need to realize that the more force you can produce, the harder you will hit, the higher you will jump, and the faster you will run. Powerful elasticity is another factor that will aid in improving performance in you respective sport. Having great amount of power and strength is great, but if you really want to excel in your sport, than you need to be elastic as well (for most sports anyway). Envision a rubber band. Take that rubber band and sling shot it across the room. Ok, do the same thing but this time really stretch that rubber band back far. Now let go and let that thing fly. Compare the first scenario with the second and what happens? Yup, the second rubber band goes further. That’s elasticity. Imagine you being the rubber band. I can’t believe I said it. I hate the term ‘sport specific’, but sport specific speed is important. Sport specific speed is basically a combination of change of direction speed, and straight ahead speed. You really need perform drills that will allow you to perform your specific demands of sport faster. Now this doesn’t equate to running until you puke. What I mean here is that you need to develop technically correct mechanics of running straight ahead, along with razor sharp change of direction skills. Again, a sound strength program needs to focus on appropriate strength, power, elasticity, agility, and of course speed.

  4. Confidence & self Esteem Booster:

    This is one that never gets mentioned, but as a strength coach I think its importance is invaluable. I can’t even tell you how many times I have seen an instant jolt of confidence from an athlete who follows our program at OPTC, busts his/her butt and gets the job done. The hard work and discipline it takes to do things not only for sports but in life are the things that make you a better person. I think a sound strength and conditioning program is just that. It may not be the most pleasing at times, but the payoff is worth it. Visit www.optcfitness.com for more information regarding you sports performance

About the Author:

Jason Zaretzky is Owner and Program Director of Optimal Performance Training. He specializes in athletic performance enhancement, corrective exercise, and physique alteration. Jason is committed to optimizing your results. He has helped a countless number of individuals and athletes look, feel, and perform at optimal levels, through his system of scientific results oriented programming.

Jason Zaretzky is Rockland County's go to fat loss expert and owner of Optimal Performance Training Center located in Rockland County NY. For a FREE 1-week trial to his Rockland County Bootcamps, to experience the best fat loss training in Rockland County please visit RocklandCountyBootCamps.com

For more information on the bootcamp solution, visit www.optimalfitnessexpress.com and see how a real results based bootcamp type workout is properly conducted. Jason Zaretzky has developed the fitness bootcamp antidote - the Optimal Fitness Express! The fastest, most efficient way to look, feel, and perform your best.