Dr. Martin's notes

Thursday, May 18, 2017

Strength and Conditioning consists of three essential parts:

1. Weight Training
2. Resistance Exercise
3. Physical Exercise

Conditioning prepares the body for optimum performance in athletic competition.

When planning a program of S&C you need to address all of the following:
-Sport • What sport are they training for?
-Ability - What is their physical ability for their size, skills, etc
-Endurance - How much can they handle?
-Injury - Prior or current injuries, and injury prevention
-Diet - Maintaining proper nutrients for S&C
-Special Considerations - Any physical disabilities or special training needed

Rules of Conditioning
1. Safety - All equipment must be in good shape and proper techniques mast be taught and followed.
2. Motivation - Is the person doing what they want? Do they need additional motivation to go beyond what they have already accomplished? Work in teams to create a group motivation. Keep charts of progress. Directional motivation = Success!
3. Specialization - Exercises should lie reared to the necessities of the sport.
4. Warm-up/Cool down - Prepare the body for exercise and make sure that time is allotted at the end for rest (min.10)
5. Diet - Proper nutrients increase success in S&C programs
6. Intensity - Set a plan and follow it. At least 5 levels should be charted, with the level The person thinks is their maximum at least 1 to 1 /12 levels below the maximum charted. Don't start too fast and create injury
7. Capacity - Push to the limits but recognize what limits are to each athlete. Too much workout means injury.
8. Duration - Chart and map the time a workout should last. Allow for rest periods within the workout. Start the program with the physical abilities of the person in mind as your primary concern.
9. Balanced Strength - Be sure to balance the left/right sides in all workouts. Evaluate their primary hand side and work the opposite side 10-15°o more.
10. Routine - Place a time for all exercise, preferably at the same time each session. Do not vary the days of the week, and keep a constant record of all exercise performed. Repetition and habits are created by routine.
11. Modification - Alter the plan as you go if needed. NEVER continue a plan if it is not accomplishing the goals you have set out to make for the patient.
12. Fun • Make the workout fun and relate all exercises to the sport, especially with younger athletes.
13. Relaxation • Plan relaxation exercises, preferably after workouts or on off days. Yoga, meditation, massage, relaxation therapy, etc arc all good parts to include in the patient's S&C plan
14. Progression - Document all progress, or lack of, and if your patient is not performing as you planned, find out why. You may need to alter the goals or the levels of intensity.