Principles of

Strength &
Conditioning
 Progressive Overload

Workouts should get harder and

stress the body.
How you ask?????
increase the weight
–Usually by 5 pounds
increase the repetitions
increase the number of sets
 Specificity
Select the correct exercise
for the muscle group being
targeted
– Pectorals = Bench Press, fly
– Legs = squats, lunges
– Biceps= dumbbell curls
– Triceps= cable pushdowns
– Shoulders = lateral raises
 FITT Principle
Set of rules that must be
adhered to in order to benefit
from any form of fitness
training program.
FREQUENCY- HOW OFTEN( recommend 4 to 6 times per
weeks)
INTENSITY – HOW HARD( various levels for muscle
confusion)
TYPE – HOW AND WHAT( various levels for muscle
confusion)
TIME – HOW LONG40 to 60 minutes per day)
 Rest & Recovery
As a rule of thumb, the harder
you train, the more recovery
(rest).

Do not plan to lift the same

muscle group 2 days in a row
 The Adaptation Principle

When you stress the body with

exercise, your body reacts with
predictable changes.
With a proper rest and diet,
you become more fit. (stronger
and faster)
 Reversibility
If you don't use it, you lose
it.
10% of strength is lost 8 weeks
after training stops
30-40% of muscular endurance is
lost during the same time
period.
 Variability
The best workout is only useful for
a short period of time, because your
body adapts.

If you continue to challenge the

body in the same way over time, the
body's response will diminish. This
is commonly referred to as a
“plateau”
 Overtraining
Too much exercise and/or too
little recovery (rest)
Symptoms
– Lack of energy
– Mild soreness, general aches, and
pains
– Sudden drop in performance
– Insomnia
– Headaches
– Increase in resting heart rate
 Overtraining
Symptoms, cont.
– Decreased immunity (increased number
of colds, and sore throats)
– Decrease in training capacity /
intensity
– Moodiness and irritability
– Depression
– Loss of motivation for the sport
– Decreased appetite
– Injury