Fitness Training Expert aims to provide top quality fitness training advice, exercise information and educational resources for all fitness enthusiasts.  Expert fitness advice SEARCH THIS SITE FACEBOOK BRIDGEFIT ARTICLES   Benefits of a structured strength and conditioning program Within this article the titles “strength and conditioning coach” and “performance enhancement specialist” are used interchangeably. Both essentially involve the application of strength and conditioning programs to enhance performance in ones sport or activity. Firstly it is imperative to define strength and conditioning in the context of what it is and what it is not. Strength and conditioning is not:  Finishing a run on the treadmill with some press up and sit-ups  A random sequence of weight training exercises perfomed without a plan  Following a friends body building routine if they are a body builder and you are a boxer. This list could be expanded somewhat but I am sure you get the idea. The English institute of sport define Strength and Conditioning as: “…the entire development of an athlete and what is needed to improve physical performance.” http://www.eis2win.co.uk/pages/Strength_and_Condtioning.aspx (2010) It is clearly more than just picking up a weight in the gym, or from a trainers perspective “beasting someone”. It is the application of sound scientific principles designed to develop any number of fitness components ranging from flexibility, strength, power, local muscular endurance, cardiovascular endurance, strength endurance, speed, agility, quickness, co-ordination and balance. Conditioning is essentially a modification of ones behaviour or progression of ones physiology through the correct application of exercise program design. Strength and Conditioning Example Let’s use a boxer as our example: A conditioning professional will recognise that all 3 energy systems are used together in boxing; however the contributions for each will vary. Boxing utilises the phospagen system and anaerobic glycolysis to a very high level, with a moderate requirement for aerobic metabolism. This is a trait seen in many combat sports, including MMA, Tae Kwon Do or Wrestling. The phospagen system (the short term energy store) will be utilised in a powerful punch. Repeated powerful punches will tax the anaerobic system at a high level. Anyone who has trained flat out will recognise that feeling of muscle burn when this energy system is being taxed. It is that horrible feeling that slows us down! That burning sensation is caused by the accumulation of hydrogen ions increasing our acidity, not the lactate or lactic acid which most people think. A strength and conditioning coach or performance enhancement specialist will be able to create a program structured to address specific fighter needs, with the right focus at the right time depending on the training status of the fighter and any competition approaching. A sports conditioning specialist will know that the body will build up its tolerance to the accumulation of hydrogen ions, a by-product of the dominant anaerobic energy system I mentioned earlier. However this will only occur with the right training program; remember boxing and other combat sports are total body activities. A strength coach will understand how to structure a combat specific circuit to prepare the fighter to tolerate and more efficiently deal with the by-products of the various energy pathways, ultimately leading to increased performance in competition. The physiology required to punch powerfully can be developed through resistance training. This effect can be maximised only if following a structured plan which is periodised to take into account training sessions, skill development, training history and upcoming competitions. That is where a strength coach comes in. If a boxer wants to increase strength, speed, and ultimately power then a performance enhancement specialist or strength coach will know exactly how to do that without any increase in muscle mass (unless there is a need to increase lean mass). This is just a very brief snapshot of part of what one of these sports training professionals can do for a performer. In summary, a structured strength and conditioning program can:  prepare your body’s ability to utilise its energy systems effectively  increase your strength, speed and power  increase muscle mass if needed  Increase flexibility, mobility and stability  Improve balance and co-ordination  Restore correct movement patterns  Minimise injury risk  Reduce body fat  Improve sports performance Related Strength Training Program Articles Personal Training Program Design Resistance Training for Fat Loss