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Strength Training & Conditioning In this section we will focus on exercises that can be performed outside of the weight room, as many may not have access to weight-room facilities. A comprehensive strength and conditioning program can be performed on the track infield or soft surface for almost every muscle and movement associated with sport by utilizing medicine ball drills, plyometrics, traffic cones or body-weight resistance exercises. Please refer to the end of this section for weight training exercises. Strength Muscular strength is the ability of the body to exert force. Strength is important to every event in athletics. The strength information here is designed to take athletes through a systematic set of exercises that will lead to specific results. Therefore, the strength training program you design for athletes needs to enhance, not replace, the actual event-specific training of each athlete.   Types of Strength Maximum Strength Elastics Strength Strength Endurance   Maximum Strength Maximum strength is the greatest force that a contracting muscle can produce. Maximum strength does not determine how fast a movement can be continued. Maximum strength is most important in events where a large resistance needs to be overcome or controlled.   Maximum Strength Contribution to Athletics Events     Elastic Strength Elastic strength is our source of power. It is the combination of sped of contraction and speed of movement. Elastic strength is most important in explosive events — sprints, jumping and throwing.   Strength Endurance Strength endurance is the ability to continue to exert force while increasing fatigue. Performing sit-ups to exhaustion is a test of strength endurance. Runs between 60 seconds and eight minutes require greater strength endurance.   Developing Strength Both resistance and weight training develop strength. Avoid weight training with young athletes. Resistance exercises with body weight, circuit training and medicine ball exercises will help athletes meet their desired goals.   Strength Development       Principles of Strength Training & Conditioning at-a-Glance Strength and conditioning training is designed to assist athletes in their overall development. There are two types of strength training programs: general and specific. The exercises used in each program reflect the athlete's need for strength development. A general strength and conditioning training program gives athletes extra strength in the particular muscles that are needed to perform well in their sport-specific events. In addition, strength and conditioning training can help to prevent injury to athletes by building healthier, flexible and stronger muscles and bones.   Flexibility Stretch slowly and with control. Do not bounce or feel pain. Breathe slowly and rhythmically; do not hold your breath. Easy stretch: slight tension to no tension — hold for 5-12 seconds. Developmental stretch: stretch further feeling slight tension again — hold for 15-30 seconds.   Muscle Balance Train both the front and the back muscles when strength training Example: if training the biceps, also train the triceps Important in preventing injury   Selection of Exercises Emphasize total body condition.   Order of Exercises Very important in getting the most out of each exercise Exercises and lifts that work many muscle groups and require more mental concentration — perform early in the workout Exercises and lifts that work small muscle groups and require little concentration — perform last in the workout   Frequency of Training Always include one day of rest between strength training workouts   Number of Sets One set of each exercise is recommended during the first and second week of training. Increase the number of sets as your training program progresses.   Rest Between Sets Depends upon the desired results of the workout Muscular endurance: short rest period — full recovery not required Strength and power: longer rest period — full recovery required   Active Rest An active period, recreational level, after the completion of a season of sport May or may not include strength training Gives athletes a break and their bodies time to regenerate and rest

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