M4_Stregth-and-Conditioning

MODULE 4: STRENGTH AND CONDITIONING EXERCISES
INTRODUCTION
Strength and conditioning (S&C) is the selection and development of dynamic/static
exercises used to improve physical performance. Whilst it originally benefited athletes, it is now
widely used in both the sporting world and more generally. S&C is used to develop every area
of the body and improve the way a person moves, with the intention of enhancing sporting or
physical performance. Research demonstrates that correct and appropriate training can
improve physical performance. It also shows that incorrect and inappropriate training can be
very detrimental to the way the body moves and performs, whether that’s in daily life, hobby
or at sports.
Moreover, S&C involves a wide range of exercises developed to build a variety of skills
with focus on mind, mobility, stability, strength, endurance, power, speed, agility and
performance. It combines strength training, aerobic conditioning, speed and agility training as
well as sport - specific training. S&C also aims to improve strength and endurance, reduce the
incidence of severity of sports injuries and to improve technique and overall performance. It is
beneficial for people of different ages and abilities, e.g., can help order people maintain and
improve their health and quality of life.
PRINCIPLE OF STRENGTH AND CONDITIONING
S&C means engaging in activity to improve performance and/or fitness; this is best
accomplished by understanding general seven sports training; overload, reversibility,
progression, individualization, periodization, and specificity.
a. INDIVIDUALITY
People will have unique responses to the same training stimulus, due to individual
characteristics such as biological age, training age, gender, body size and shape, past
injuries, etc. Thus, training should be adjusted to the individual’s characteristics and
needs.
b. SPECIFICITY
Physiological adaptations to training are specific to the muscle groups trained, the
intensity of the exercise, the metabolic demands of the exercise, and specific
movements and activities.
c. OVERLOAD
G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 80

INSTRUCTIONAL MATERIAL: PATHFIT 2 Exercise-Based Fitness Activities
Certain adaptations require training with greater stimulus training than that which the
body is accustomed to. This could be done by increasing the intensity, duration, or
frequency of the training.
d. PROGRESSION/PERIODIZATION
Overloading should occur at an optimal level and time frame to maximize performance.
Overloading too quickly may lead to poor technique or injury while very slow
overloading may result in little or no improvements.
e. DIMINISHING RETURNS/ADAPTATION
• An individual’s level of training determines how much improvements in

performance they achieved due to training.
• A novice will see huge and relatively quick gains in performance when they begin
training. However, the gains get smaller and come more slowly as they get more
experienced.
f. REVERSIBILITY
The effects of training will be lost if the training stimulus is removed for an extended
period of time.
BENEFITS OF STRENGTH AND CONDITIONING
Proper strength and conditioning allow an athlete to strengthen supporting muscles even out
muscle imbalances, increase mobility, correct posture, stabilize joints, learn new movement
patterns and enhance coordination and peripheral skills. Specifically;
· increases muscle strength

· increases muscle endurance
· increase muscle fiber size
· strengthened mental health
· increases neutral recruitment
· improves connective tissue function

· improves bone health
· improves motor skill and confidence to engage further in physical activity

· improves mobility and flexibility
SEVEN (7) DIFFERENT TYPES OF STRENGTH
1. Agile Strength
The ability to decelerate, control and generate muscle force in a multiplanar environment.
Traditional strength training focuses on producing a shortening muscle action to move a load
through a single plane of motion; however, many tasks require the ability to move a mass
through gravity in multiple planes of motion.
BENEFITS:
• Generate the force required to move objects from one location to the next.
• Improve resiliency of muscle and connective tissue to reduce the risk of injuries
such as sprains or muscle pulls.
• Enhanced performance of specific sports or activities of daily living (ADLs)
Eight (8) Best Agility Strength Training Exercises
1.1 Lateral Plyometric Jumps
Lateral plyometric jumps help build explosive power, balance and coordination by using
our natural body weight. This advanced agility training exercise is essential for any
athletic position that requires lateral coordination and power. For best results, be sure
to perform this drill after a thorough warm-up. Another option is lateral single leg hop.
1.2 Forward Running, High-Knee Drills
Requiring only a basic speed later and your body, this agility training exercise is designed
to improve foot coordination and speed for all field sport athletes. Simply run with high
knees forward through the ladder, landing in every ladder space. For this simple drill,
proper form is key. Be sure to land on the balls of your feet and drive forward with your
arms.
1.3 Lateral Running, Side-to-Side Drills
Lateral running drills greatly improve both knee and ankle stability, making them ideal
for court-sports. For proper form, maintain a low center of gravity and quickly step side-
by-side through the ladder. Be sure to step both feet, one at a time, inside each rung of
the ladder. While driving your arms forward, always aim to land on the balls of your feet.

1.4 Dot Drills
Agility and explosive speed are achievable when you have the appropriate leg strength,
something that is improved with basic dot drills. Dot drills are just one of the ways in
which you can increase knee and ankle strength, giving you the additional stability you
need in sports, racket sports, basketball, and soccer. Dot drills allow these athletes to
fluently change direction without notice.
To complete the dot drill successfully, use tape to place a small “X” on the ground in the
pattern of five, as seen on a dice. Start your warm-up by jumping from dot to dot with
both feet at once. After you feel warmed-up (approximately 30 sec), progress to one foot
hopping and then try to follow a specific jumping pattern.
1.5 Box Jump Drills
Great for your quads, glutes, and hamstring muscles, start by stepping into a box with a
medium to heavy resistance (depending on your ability). Keep your knees over your toes,
jump as high and as fast as you can. Land safely on the balls of your fee. Repeat the drills
for 10 to 20 seconds.
1.6 L Drills
L drills, also known as cone drills, are a popular agility training exercise used by coaches
and professional trainers to develop rapid change-of-direction ability and speed
How to set the cone for L Drill
1. Set your cones for the 3 Cone Drill

2. Start at the line in a 3 Point Stance

3. Come out low for about 5 yards, maintaining medium speed control, touching the line at the
center cone.
4. Once you touch the line, immediately return to the start cone, and touch the line using the
same hand.
5. Next, turn and sprint back around the center cone, planting off your inside foot for a hard
turn and figure eight around the end cone (again, planting inside foot).
6. Make a sharp cut around the middle cone, turning on your inside foot, and sprint back to the
starting cone, to finish the drill.
7. Repeat 3 to 5 times.
1.7 Plyometric Agility Drill
Athletes use plyometric jumping exercises to build explosive power and speed.
Additionally, these challenging agility training drills improve coordination, dexterity, and
effectively improves sports performance. Using a set of small hurdles, jumping on one
or both feet can develop agility and increase foot speed for runners and field sports
athletes alike.
Setting:
• Set up several small agility hurdles, placing about 2 feet between each hurdle.
• Start with your legs shoulder width apart. Begin to jump upward and forward, clearing
each hurdle. Be sure to land lightly on the balls of your feet.
Set up of Agility Small Hurdle

1. Upon landing, immediately jump again, driving forward with your arms.
2. Repeat several repetitions.
3. Repeat the drill on only the right foot and then only on the left.
1.8 Shuttle Run
The shuttle run is a standard agility training exercise used by athletes who play stop-and-
go sports (i.e. soccer, basketball, and hockey). Shuttle run drills are an easy way to inject
some high-intensity training into a basic conditioning program while you build speed,
agility, and endurance.
Setting:
• Set a training area with two markers, such as cones, about 25 yards apart. With explosive
speed, sprint from one marker to the other marker and back. Repeat 6 to 8 times.
Consider switching it up by including forward-touch-return runs, forward-backward
runs, and side-to-side runs.
Training Strategy for Agility
EXERCISE INTENSITY REPETITION TEMPO SETS REST

SELECTION INTERVAL
Multiplanar Low to moderate, 12 to 15+ Variable 2 to 30 to 90

movements using a approximately 50- speeds; 5+ seconds
variety of free 70% of the slow to
weights estimated one (1) fast weight
(dumbbells, repetition is moving
medicine balls, maximum (1RM) for slowly)
sandbags, etc.) or a particular
cable machines. exercise.
2. Strength Endurance
The ability to maintain muscular contractions or a consistent level of muscle force for extended
periods of time. It relies upon aerobic efficiency to supply oxygen and nutrients to the working
muscles while removing metabolic waste.
BENEFITS:

• Maintain good postural stabilization for an extended period of time.
• Improve the aerobic capacity of working muscles.
• Enhance ability to perform many functional tasks and ADLs
Top Ten (10) Strength Endurance Exercises
The proper exercise selection for muscular endurance depends on your goals and context.
2.1 Farmer’s Walk & Loaded Carries
The farmer’s walk is a fundamental muscular endurance movement that overloads your grip
while teaching correct posture. It is the ideal exercise to incorporate into your regular routine
as a warm up or finisher. Use dumbbells, kettlebells, or a trap bar, or change it up with loaded
carry variations like the suitcase carry, waiter’s walk, or rack position carry.
COACHING CUES: Head tall and level, chest out, shoulders back, neutral spine, walk steady.
2.2 Push Up – Position Plank
The push up position plank helps activate your transverse abdominis, reducing spinal injury risk
during other movements. It is also a benchmark of core strength and an excellent starting
progression leading up to full push-ups. If you can’t hold this position isometrically for 1-2
minutes, your work is cut out for you. Add it to your warm up routine or between work sets.
COACHING CUES: Elbows tucked in and slightly bent, posterior pelvic tilt (abs and spine slightly
flexed), squeeze the abs and glutes.
2.3 Kettlebell Swings
As a dynamic movement, the one- or two-handed kettlebell swing offers a unique opportunity
to train speed-strength endurance with minimal injury risk. It’s also a better choice than high-
rep Olympic barbell lifts for safety reasons. If you’d like to try a more technical lift for speed-
strength-endurance, the kettlebell snatch is a runner-up.
COACHING CUES: Hinge (don’t squat), explode and fire the glutes to extend the hips fully at the
top (hip extension is primary, kettlebell height is secondary), actively snap the kettlebell down.
2.4 Pushups
Pushups are the quintessential body weight muscular endurance exercise. They’re also a part of
countless physical fitness standards. If you can’t do a full push ups yet, begin with the push up-
position plank, then add some pushups at 45 degrees or less on a chair, stair rail, or similar, or
from your knees.

COACHING CUES: Posterior pelvic tilt (abs and spine slightly flexed), squeeze the abs and glutes,
lower under control until your nose touches the ground, explode up and lock out.
2.5 Pull Ups and Chin Ups
When it comes to classic bodyweight movements, pullups and chinups are the bodyweight
pulling counterpart to pushups. You can use a towel or martial arts gi to enhance the grip
endurance benefits of these exercises. If you can’t do a pull up yet, use a band , partner, or a
machine for assistance.
COACHING CUES: Posterior pelvic tilt (abs and spine slightly flexed), start from a dead hang,
explode up, collarbone to the bar, lower fully under control.
2.6 Bodyweight Inverted Row
Whether or not you can do pull ups, the bodyweight inverted row is a more scalable exercise
that offers additional benefits as a horizontal upper body pulling movement. Adjust the bar
height and your foot and your torso positioning to make it easier or harder.
2.7 Kettlebell Crush Curl
Kettlebell crush curls are a phenomenal exercise to recruit and fatigue fibers in your grip
muscles, forearms, biceps, and more. Since they offer a combination of open-hand crushing grip
and supporting grip, they are also a nice change of pace from the usual supporting grip on a
one-inch barbell or dumbbell handle.
2.8 Face Pull with External Rotation
For healthy shoulders and good posture, your middle trapezius, rhomboids, and rotator cuff
muscles need to be active and strong, with plenty of endurance. Face pulls with external rotation
are your one-stop solution for lowering the risk of shoulder injuries.
2.9 One-arm Supported Dumbbell Row
One-arm supported dumbbell rows are a bodybuilding favorite because they allow you to
fatigue all the muscles of your upper and mid-back with minimal injury risk. The same properties
make them an excellent upper body muscular endurance movement, especially if you “run the
rack” with multiple drop sets and no rest.
2.10 Romanian Deadlift
Romanian deadlifts with dumbbells are one of the best exercises to build strong, healthy glutes.
It is also the top pick for using high reps to build the muscular endurance of your posterior chain,

especially if you don’t want the speed-strength component or technical aspects of kettlebell
swings.
Training Strategy for Strength Endurance

SELECTION INTERVAL
Compound and Low to moderate, 10+ Consistent; 2 to 30 to 60

single joint approximately 40 Slow to 5+ seconds
movements using a to 80% of 1RM moderate
variety of
equipment; body-
weight exercises
3. Explosive Strength
• Produce a maximal amount of force in a minimal amount of time; muscle lengthening

followed by rapid acceleration through the shortening phase. Focus is on the speed of
movement through a range of motion (ROM).
• Explosive strength is based on the ability of the contractile element to rapidly generate
tension, while power enhances the ability of elastic tissue to minimize the transition time
from lengthening to shortening during the stretch – shorten cycle.
BENEFITS:
• Improve the speed of motor unit recruitment and enhance intramuscular coordination
• Reduce reaction time
• Improve resiliency of muscle and connective tissue
• Activate type II muscle fiber
Six (6) Exercises to Build Explosive Leg Strength
3.1 Frog Squat Jump - in this exercise, the body switches from a slow eccentric contraction to a
forceful concentric contraction very quickly.
COACHING CUES:
• Begin standing upright with both hands holding one end of a dumbbell.

• Squat slowly until the dumbbell touches the floor.
• When the dumbbell touches the floor, this is your trigger to jump upwards explosively,
keeping your arms straight.
3.2 Stair Jumps - this exercise is good if you have fairly deep outdoor stairs close to your home
or a gym.
COACHING CUES:
• Stand on a stair
• Squat and swing your arms forward as you powerfully jump forwards and upwards along
the staircase.
• Once you land, repeat again as quickly as possible
3.3 Power Clean
COACHING CUES:
• Stand over the bar with it touching your shins, holding it just outside the width of your
hips.
• Raise your hips and shoulders until the bar is just above the knees.
• Then violently extend your hips, knees and ankles while shrugging your shoulders to
bring the bar to the rack position.
• Extend the hips and knees fully before returning the bar to the ground
3.4 Jumping Lunges - the unilateral element of jumping lunges makes them very applicable to a
range of sports.
COACHING CUES:
• From a lunge position, explosively jump up and switch legs while in mid – air, landing
with soft knees and not letting your back knee touch the ground.
3.5 Medicine Ball Throw
COACHING CUES:
• Holding a medicine ball, drop into a squat and bring the ball down towards your feet.
• Extend from your hips, straightening your knees, and throw the ball up high as you do
so.
• Catch the ball and use its momentum to start a new rep.
3.6 Single-Leg Explosive Step-Up

COACHING CUES:
• Stand with your left leg on a box that is roughly knee- high.
• Drive your right leg upwards in a running motion until it reaches about a 90-degrees
angle.
• At the same time, extend through your left leg so that it straightens and hops off the box
Training Strategy for Explosive Strength
EXERCISE SELECTION INTENSITY REPETITION TEMPO SETS REST

INTERVAL
Compound and single- 40 to 75% of 1 to 6 Fast as 2 to 30 to 90

joint movements using a 1RM possible 5+ seconds
variety of free weights
4. Maximum Strength
The highest level of muscle force that can be produced, maximum strength is the ability of a
muscle or specific group of muscles to recruit and engage all motor units to generate maximal
tension against an external resistance. Requires a high level of neuromuscular efficiency to
enhance both intra- and inter-muscular coordination.
Maximum/Maximal Strength
Training for maximal strength will cause the athletes to adapt their nervous systems and
muscular systems in order to increase the amount of force they can produce (Bompa and Haff,
2009). Meanwhile, hypertrophy training will also improve strength levels to an extent the
weights lifted are generally lower than the loads needed to improve maximal strength.
Back Squat
1. Player squats under the bar and positions it on their back. Hold the bar with a strong
grip a little wider than shoulder width apart.
2. Player stands up straight and steps back to assume the start position. Feet slightly
pointed out and a little wider than shoulder width apart.

3. Player squats down to the required depth by flexing the knees and hips and maintaining
a rigid torso.
4. Once the depth is reached the player extends the hips and knees, drives up through the
heels and keeps the chest up and out to return to the starting position
Deadlift
1. The player addresses the bar with the midfoot underneath the bar.
2. They squat down and grip the bar slightly wider than shoulder width apart
3. Back should be flat and the chest should be up and out in the start position
4. The player then stands up straight driving through the heels and keeping the bar in as
close as they can to the body.
5. The player then reverses the movement to return the bar to the floor under control
Bench Press
1. Lying on the bench the player will have their feet in contact with the ground and their
glutes, shoulders, and head in contact with the bench
2. The player reaches up and grips the bar slightly wider than shoulder width apart
3. The player lifts the bar off the rack and under control lowers it to their chest, touching
the chest but not bouncing the bar off the chest.
4. The player then presses the bar back up to the start position
BENEFITS:
• Activate type II (fast twitch) muscle fibers capable of generating high levels of force.
• Increase levels of muscle-building hormones
• Increase bone density and strength.
• Improve performance in many sports and ADLs
Guidelines for Maximal/Maximum Strength Training
• Weight lifted should be 80 to 100% of the maximum weight the person could lift in that
exercise.
• 1 – 5 repetitions per set
• 2 – 5 sets per exercise
• 2 – 3 minutes of rest between sets
• Use bigger multi – joint exercises like the squat, bench press and deadlift.

Training Strategy of Maximum Strength

SELECTION INTERVAL
Compound and 90 to 100% of 1 to 4 Slow-fast (even 3 to 2 to 4

single-joint 1RM though the lifter 4+ minutes
movements using is attempting to
free weights or use max speed
selectorized weight is moving
machine slowly)
5. Relative Strength
• Amount of force generated per unit of bodyweight. Can be increased by using all of the
various types of strength training to improve the magnitude of force production while
maintaining or reducing total body mass.
• If neuromuscular efficiency and muscle force production increase while maintaining a
consistent body mass, relative strength will increase.
BENEFITS:
• Improve performance in many sports or ADLs

• Maximize motor unit recruitment
• Improve neuromuscular efficiency
Seven Tips (7) to Develop Relative Strength
5.1 Lift Heavy
Lifting moderate – to- heavy loads (80%+ 1-RM) will stimulate high threshold fast-twitch muscle
fibers and improve muscle fiber recruitment. Most initial gains in strength training occur as a
result of neural adaptations due to increased muscle fiber recruitment and increased rate
coding/firing frequency. Heavy loads will stimulate gains, but in the absence of high significant
volume most will result in myofibrillar hypertrophy-actively strengthening the muscle fiber itself.
Essentially, lifting heavy the majority of the time will always get you stronger, but not necessarily

much bigger. Ensure the exercise selection fits the needs of your athletes and risk to common
injury sites is minimized.
BOTTOM LINE: Heavy strength training is ideal for improving relative strength, but the exercise
selection should match the needs of the sport while minimizing risk to common injury sites.
5.2 Lower Training Volume
Train high-intensity, but decrease the volume. Sarcoplasmic hypertrophy isn’t itself non-
function, but excessive amounts to hypertrophy are more beneficial to stretching your shirt-
sleeves than maximizing performance.
BOTTOM LINE: The occasional pump is okay, but there's no need to train like a bodybuilder if
your goals are relative strength and performance. Limit your training volume and emphasize
intensity to maximize strength gains with additional hypertrophy.
5.3 Limit Excess Calorie
It might be a shocking revelation, but gaining weight requires excess calories. Without
significantly increasing calories there isn’t fuel for muscle growth and weight gain. Consume
enough calories to support recovery from training, but avoid surplus and weight gain when it
becomes detrimental to performance. Unless you’re a scraggly hard-gainer aim for less-calorie
dense food, leaner cuts of dead animal flesh, and copious amounts of vegetables.
BOTTOM LINE: Find out what your caloric needs are for full exercise recovery and always hit
those. Beyond that, save the binge eating sessions for the hard-gainers and absolute strength
athletes
5.4 Limit Cardio
Too much steady state cardio will take recovery and training resources away from maximizing
strength and sports training. Even worse, excessive cardio may lead to transition of type I muscle
fibers when overdone. Plus repetitive stress activities such as running lead to a catabolic
environment due to constant impact and muscle fiber transition for increased proficiency in
aerobic tasks over explosive, anaerobic tasks.
BOTTOM LINE: Tons of steady state training is great if you want to be a marathoner, but if you’re
a high-performance beast that lifts, jumps, and throws heavy weights then leave the steady
state work to pavement pounders and focus on high intensity exercises.
5.5 Incorporate Explosive Exercises

Most barbell, dumbbell, and body weight exercises can be performed in an explosive manor,
but the best are the Olympic lifts, throws and jumps. Throws and Jumps are great for nervous
system activation, pure speed work, and improving overall athleticism directly after a warm –
up. Olympic lifts are staples in most resistant training programs unless the performance risks to
important body parts of performance. Few exercises are as demanding as cleans, split jerks, and
snatches – performing these along will make workouts more efficient and decrease the training
volume needed for performance gains
BOTTOM LINE: Sprint, throw, jump, and lift explosively to maximize nervous system efficiency in
your workouts. By hoisting weights with max speed you’ll activate more muscle fibers and in-
turn, become stronger and more explosive.
5.6 Increase Rest Period
Longer rest periods will allow better quality reps, higher training loads, better neural recovery,
and decrease the acidic muscular environment. If you’re incorporating heavy and explosive
exercises you want to perform them with technical proficiency to increase performance, not
mega-settled with a handful of other exercises.
Creating a metabolic and acidic environment is also conducive to building muscle-

something to avoid if you want to maximize relative strength over hypertrophy.
BOTTOM LINE: Keep most weight training heavy and explosive with full recovery rather than
being metabolically demanding. You’ll improve technique and maximize performance.
5.7 Incorporate Plyometrics
Plyometrics improve the ability of the stretch-shortening cycle to store energy, rate of force
development, and increased nervous system recruitment. Athletes likely have these
programmed in individual practice already, so adding more requires an in-depth at practices
before haphazardly programming them.
BOTTOM LINE: Plyometric and explosive exercises are essential for increasing nervous system
recruitment and maximizing explosiveness. Implement slowly with full rest periods before your
lifting for additional gains in strength and high performance gains.
Training Strategy for Relative Strength
Relative strength results from using all different types of strength training methods to be
capable of generating greater levels of force at a consistent body weight.
6. Speed Strength

The maximal force capable of being produced during a high-speed movement; trained with
either bodyweight or a minimal amount of resistance, allowing the movement to be executed
as fast as possible.
BENEFITS:
• Minimize reaction time

• Enhance athletic performance
• Reduce the time of stretch-shorten cycle
Five (5) Speed Strength Exercises
6.1 Basic Sprints - sprinting will develop both speed and technique. The more you train for a
specific speed activity, the better your body will get at performing the activity.
• Perform five sets of sprints, either on a track, through a grassy field, or even on a
treadmill.
• Sprint between 50 to 100 feet, then slow down to a jog for another 50 feet.
• Repeat the cycle approximately 5 to 10 times.
• As you progress, you should be able to increase the distance of your sprints, while,
keeping your jogs at the same length
6.2 Uphill Sprints - this is a variation of sprinting, which involves running up a hill. This adds a
greater level of difficulty, as you must fight even more gravity to reach the finish line. This activity
builds muscle, strength, speed and power, in addition to cardiovascular fitness
• Find a hill that takes about 5 to 15 seconds to run up.

• Sprint up the hill with maximum effort, then jog lightly back down.
• Repeat this drill 10 times, ensuring that your rest at the bottom of the hill takes no longer
than five seconds
6.3 Leaps - this exercise involves leaping as high as you can, while hopping over an obstacle such
as a cone or a soccer ball. This plyometric exercise will improve power and strengthen the leg
muscles, while promoting powerful muscular contractions and will allow the muscle to reach
maximum strength in the shortest time possible.
• Perform this activity by leaping over obstacles that are lined up for about 50ft, with each
obstacle approximately three feet apart.
• When leaping, make every effort to jump as high as possible, while driving your knees
up. The more power you exert during this activity, the better

6.4 Sideways One-legged Leaps - this is another plyometric exercise that is designed to promote
powerful muscular contractions, thus enhancing the muscles required for speed. Sprinters
regularly engage in plyometrics bounding exercises such as these to increase their speed.
• This activity is performed using only one leg while leaping sideways.
• As you are jumping, try to get the knee up as much as you can.
• Jump for 25ft, then return to the starting position using the other leg.
6.5 Squats - Squatting is the most basic form of leg strengthening and muscle building exercises,
but it works wonders. Although weight lifting should not be the only form of strength training
involved in a routine, it is an element that should be incorporated a certain amount into a
training regimen. The stronger your muscles are, the better able they will be to perform speed
skills. It is also important not to bulk up as much as a bodybuilder, although a certain amount of
lean muscle mass goes a long way for speed.
• Begin by standing with feet shoulder width apart.

• Keeping your spine straight, slowly lower your body towards the floor until your knees
are at 90 degrees angle
• Hold for one count, then slowly raise your body back to starting position, making sure
not to lock the knees as your legs straighten.
• Perform this by holding dumbbells in your hands, or by resting a barbell across the top
of your back for maximum resistance.
Training Strategy for Speed Strength

INTERVAL
Compound movements 30 to 50% of 1 to 6 Fast, 2 to 30 seconds to

using a variety of free 1RM explosive 6+ 2 minutes
weights; unloaded
bodyweight movements
7. Starting Strength
• Produce force at the beginning of a movement without momentum or a pre-stretch to

load mechanical energy; start moving from a stationary position.

• An isometric contraction creates tension, which allows the surrounding elastic fascia and
connective tissue to lengthen and store mechanical energy for a rapid rate of force
production.
BENEFITS:
• Improve the ability of muscle and connective tissue to increase the rate of force
production
• Reduce starting time for sports that require an athlete to move from a stationary position
• Enhance the ability to transition from seated to standing
Five (5) Exercises of Starting Strength
· Squat
· Bench Press
· Deadlift
· Military Press
· Power Clean / Barbell Row
7.1 MILITARY PRESS
(Squat, Bench Press and Deadlift are already discussed in a previous topics)
a. To begin performing military press, the exerciser must first set up the exercise by placing
a barbell at clavicle height on a squat rack or power cage as well as load it with an amount of
weight appropriate for their strength level.
b. Once the barbell has been placed at a comfortable elevation and loaded with a suitable
amount of weight, the exerciser will then position themselves before the barbell and place both
hands approximately shoulder width apart beneath the bar, with their palms in a supine grip
(facing towards the ceiling).
c. The form of the military press, like most exercises, is divided into two phases; with the
upward or concentric phase of exercise involving a shortening of the triceps, pectorals and
deltoid muscle groups in order to produce shoulder abduction and elbow extension.
d. The downward or eccentric phase of the military press is therefore the second portion
of the movement, wherein the exerciser lowers the weight back to its original position by
causing their triceps, pectorals and deltoid muscle groups to lengthen and relax- thereby
completing a repetition of the exercise.
7.2 POWER CLEAN/BARBELL ROW
Five (5) Phases in Execution of a Power Clean
Phase 1: Set Up

1. Stand tall with your feet hip distance apart and place the barbell at your feet. If your
flexibility is limited, use a lift or blocks to elevate the bar so you can reach it more easily.
2. Lower your body into a squat position and grip the bar with your palms facing your legs.
Your hands are outside of your shins, slightly wider than shoulder – width apart.
3. Lengthen the spine, so you don’t feel hunched over. The back stays long and strong
throughout the entire exercise. Keep your focus forward.
4. Engage your core, so your back and midsection feel supported
Phase 2: Pull
1. Lift the bar as you stand up, keeping the weight closer to your body. It should feel like
you are pulling the bar along your shins and above your knees.
2. Continue lifting until the bar is at your thighs. The back is straight with the shoulders
over the hips. The ankles, knees, and hips are fully aligned. Keep the core engaged and
the back strong.
Phase 3: Second Pull and Scoop
1. Bend the knees slightly to prepare for the next quick succession of movements.
2. Thrust or “scoop” the hips forward in a powerful movement to pull the bar toward the
chest. This explosive movement may involve lifting to the balls of your feet; your feet
might even clear the floor slightly.
3. Elevate the shoulders to create power as you pull the bar through the final stage of this
movement. Flex through the elbows and pull them forward to prepare for the next phase
Phase 4: Catch
1. Pull your body under the bar as you continue lifting. Your elbows will snap forward
(under the bar), and your shoulders will roll forward, making it feel like your shoulder
blades are pulling down and back.
2. Drop into a quarter squat position, keeping the back strong and posture erect.
3. Catch the bar, so it rests on the front of the shoulders.
Phase 5: Stand and Release
1. Stand up tall with the weight resting solidly on the front of the shoulders
2. Lower the weight down to the floor in a slow, controlled manner.

Training Strategy for Starting Strength

INTERVAL
Compound and single- 60 to 90% of 1 to 6 Fast, 2 to 45 seconds

joint movements using a 1RM explosive 6+ to 3 minutes
variety of types of
resistance to focus on
force production in the
initial ROM from a
stationary position
FOUR (4) COMPONENTS OF PHYSICAL CONDITIONING
The main components of physical conditioning are cardiovascular endurance, flexibility,

muscular strength and endurance, and skill development. The cardiovascular system is
conditioned most effectively by active exercise such as running, swimming, or bicycling, and to
a lesser degree, by weight resistance exercise and arm- cranking. Controlled passive exercise
using machines, temperature changes, medications, or diets cannot replace active exercise.
Flexibility, which also can be improved by weight training, is best achieved through stretching
exercises that increase the body’s range of motion (ROM). Muscular strength and endurance
are developed through weight resistance exercise and, to a lesser degree, through sports
activities.
1. Cardiovascular Endurance
The word “aerobic” refers to a state of physical well-being in which the heart and lungs
combine to provide life-giving oxygen and nutrition to the body’s cells. The heart, lungs,
circulatory system transport the gasses and nutrients which reach every body cell. In these cells,
the complicated process of energy conversion takes place and waste products are discarded.
We breathe and our heartbeat continuously many trillion times during the course of our lives.
The more efficient our system, the greater our capacity to perform mechanically.
The efficiency of the cardiovascular system is improved by the things that improve
general health. These include diet, weight control, appropriate rest, and exercise. Several

changes take place in the cardiovascular system once aerobic conditioning begins. For example,
stroke volume will increase after regular intervals of physical conditioning. This means that every
time the heart beats, more blood is made available to the circulatory system. The heart will beat
fewer times to accomplish work at the same rate. The amount of work accomplished depends
upon the amount of time expended. Both at rest and against a given load, the heart rate is lower
as one’s stroke volume increases.
Another important effect of conditioning is that more oxygen can be taken from the
hemoglobin (the iron-containing pigment in the red-blood cell that carries oxygen from the
lungs to the tissues).
Dr. Kenneth Cooper in his book, The Aerobics Program for Total Well-Being, defines
aerobic exercises as activities “that demand large quantities of oxygen for prolonged periods
and ultimately force the body to improve those systems responsible for the transportation of
oxygen. In other words, the exercise is being performed with the body in a ‘steady state’”.
To improve cardiovascular endurance, one should try to continually increase the length
of time and level of energy expenditure so that the cardiovascular system can respond to the
increased loads. Only by increasing the intensity, frequency, and duration of the exercise can
the individual progress to higher levels of fitness.
Examples of Cardiovascular Endurance Exercise
a. walking
b. running
c. jogging
d. hiking
e. swimming
f. dancing
g. cross country skiing
h. aerobics
i. stair climbing
j. rowing
2. Flexibility
Flexibility is the ability to move without restriction during a normal range of movement;
it is the quality of being bent without breaking. It is measured by the range of motion present
through the connective tissues of ligaments and tendons that surround the joints between the
bones and other parts of the body. Natural flexibility decreases with age. Stretching exercises
done on a regular basis will help people who suffer from chronic muscle “stiffness” to limber up

and maintain a stretched-out feeling. Stretching is a simple and painless method of preparing
for vigorous physical activity without causing undue strain upon the body.
Stretching exercises must be performed correctly with the exerciser focusing on the
range of motion of a particular muscle group and stretching only far enough to feel tension, not
pain. Those who have been involved in other forms of conditioning have been told “ No pain,
No gain”. This philosophy does not hold true for stretching because muscles need to be relaxed
in order to stretch further. People who stretch incorrectly have a tendency to bounce up and
down until the exercise creates pain, which should be the signal to stop.
Repeated incorrect methods of stretching can cause not only pain, but microscopic
tearing of the muscle fibers. This tearing eventually causes the formation of scar tissue which
gradually results in the loss of elasticity and flexibility.
Examples of Flexibility Exercises
a. side lunge stretch

b. calf stretch
c. chest and shoulder stretch
d. glute bridge
e. standing quad strength
f. cobra
g. standing hip flexor stretch
h. butterfly stretch
i. standing hamstring stretch
j. reclining figure 4
k. sideways neck stretch
l. lying knee-to-chest stretch
3. Muscular Strength and Endurance
Physical strength is achieved through muscle development. Muscular strength is defined

as the force or tension of a muscle group which can be exerted against a resistance in one
maximal effort. Muscle strength and increase in muscle size are acquired by muscles working
against a resistance force which is regularly increased as the muscles become stronger.
A strength conditioning program usually consists of progressively resistive weight

exercises. The exercises can concentrate on specific goals such as building muscle bulk, power
weightlifting, muscle definition, muscle tone, endurance for a specific sport, or skills.

Endurance is acquired by repetitive exercise against a constant level of resistance. Light
resistance exercises repeated many times produces endurance. However, muscle exercise
endurance affects muscle bulk only slightly and does not increase muscle strength. For that
reason, it is necessary to combine endurance and strength exercises in a coordinated program.
Increases in strength and endurance are accompanied by physiological changes, that is,
increased muscle size (hypertrophy), biochemical alterations, and adaptations in the nervous
system.
Examples of Muscular Endurance Exercises
a. burpees
b. indoor cycling
c. lunges
d. planks
e. push ups
f. squats
g. sit ups
h. weightlifting
4. Skill Development
Being skilled in sports implies the ability to excel. Time, distance, and accuracy
objectively measure skillful performance. Competition is also a measure of skill; as are
coordination, balance and speed. Skill also can be expressed in terms of grace, beauty, and
aesthetics. The ballet dancer, equestrian, basketball player, and gymnast perform with varying
degrees of artistry. While these qualities are not easy to measure objectively, they represent
true forms of physical and artistic skill.
Skillful physical performance is also the result of neuromuscular coordination. Finely

tuned coordination can be both inborn and acquired. Certain voluntary and involuntary
movements can be described as clumsy, awkward, and poorly coordinated.
Acquired skills are the result of physical conditioning, fitness, and practice. No matter
how much natural physical ability a person possesses, proper coaching, and training will develop
skill. Successful athletes continually improve their skills through the application of more refined
techniques, and not necessarily by building greater strength and endurance. Precision sports,
such as golf, constantly exemplify the need for perfecting technique.
Skill Development Components

a. agility
b. speed
c. power
d. balance
e. coordination
f. reaction time

PERFORMANCE TASK 4
Design a specific CONDITIONING TRAINING for your choice of sports or fitness activity using
guidelines and examples from our lesson.
STRENGTH NAME OF INTENSITY REPETITIONS SETS INTERVAL OF

EXERCISES TRAINING
Cardiovascul 1.
ar Endurance 2.
3.
4.
Flexibility 1.
2.
3.
4.
Muscular 1.
Strength 2.
and 3.
Endurance 4.
Skill 1.
Developme 2.
nt 3.
4.

RUBRICS/PERFORMANCE TASK
Criterion Needs Satisfactory (3) Good (4) Excellent (5)

Improvement (2)
Content Content is Content is Content is Content is accurate

incomplete or minimal but sufficient and and expands on the
inaccurate. accurate. accurate. topic.
Creativity Shows limited Attempts to be Presented in an Creative and

originality, lack creative but exciting way enhances
of engaging distracts from that still understanding of
material. addressing the addresses the content, highly
content. content. engaging.
Relevance Not appropriate, Not appropriate, Appropriate Very appropriate

very poorly poorly defined. and are clearly and well-defined.
defined. defined.
Delivery Presenter is Presenter is Presenter was Presenter is very

clearly somewhat well prepared well prepared and
unprepared to prepared. and delivered delivers the topic in
present. topics clearly. a clear and concise
manner.


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MODULE 4: STRENGTH AND CONDITIONING EXERCISES

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 80

• An individual’s level of training determines how much improvements in

BENEFITS OF STRENGTH AND CONDITIONING

· increases muscle strength

· improves connective tissue function

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 81

SEVEN (7) DIFFERENT TYPES OF STRENGTH

Eight (8) Best Agility Strength Training Exercises

1.1 Lateral Plyometric Jumps

1.2 Forward Running, High-Knee Drills

1.3 Lateral Running, Side-to-Side Drills

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 82

1.5 Box Jump Drills

How to set the cone for L Drill

1. Set your cones for the 3 Cone Drill

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 83

1.7 Plyometric Agility Drill

Set up of Agility Small Hurdle

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 84

1.8 Shuttle Run

Training Strategy for Agility

EXERCISE INTENSITY REPETITION TEMPO SETS REST

Multiplanar Low to moderate, 12 to 15+ Variable 2 to 30 to 90

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 85

Top Ten (10) Strength Endurance Exercises

2.1 Farmer’s Walk & Loaded Carries

2.2 Push Up – Position Plank

2.3 Kettlebell Swings

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 86

2.5 Pull Ups and Chin Ups

2.6 Bodyweight Inverted Row

2.7 Kettlebell Crush Curl

2.8 Face Pull with External Rotation

2.9 One-arm Supported Dumbbell Row

2.10 Romanian Deadlift

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 87

Training Strategy for Strength Endurance

EXERCISE INTENSITY REPETITION TEMPO SETS REST

Compound and Low to moderate, 10+ Consistent; 2 to 30 to 60

• Produce a maximal amount of force in a minimal amount of time; muscle lengthening

Six (6) Exercises to Build Explosive Leg Strength

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 88

3.3 Power Clean

3.5 Medicine Ball Throw

3.6 Single-Leg Explosive Step-Up

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 89

Training Strategy for Explosive Strength

EXERCISE SELECTION INTENSITY REPETITION TEMPO SETS REST

Compound and single- 40 to 75% of 1 to 6 Fast as 2 to 30 to 90

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 90

Guidelines for Maximal/Maximum Strength Training

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 91

EXERCISE INTENSITY REPETITION TEMPO SETS REST

Compound and 90 to 100% of 1 to 4 Slow-fast (even 3 to 2 to 4

• Improve performance in many sports or ADLs

Seven Tips (7) to Develop Relative Strength

5.1 Lift Heavy

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 92

5.2 Lower Training Volume

5.3 Limit Excess Calorie

5.4 Limit Cardio

5.5 Incorporate Explosive Exercises

G. Minas / J. Gabunilas/S.Serrano/J. Delfinado/R.Tropa/M. Sabado 93