UWP STRENGTH AND CONDITIONING

By: Brian Polubinski, Austin Neis, Bryan Whitehead, and Taylor Lorbiecki

WHY TAKE A STRENGTH & CONDITIONING CLASS?

Injury Prevention- Help with body wear & tear

Improved Performance- Be able to perform at a highly competitive level

Faster & Stronger- Have the upper edge

Confidence- Have the mind-set that you can do anything

Improve Self-esteem

HEALTH BENEFITS

• Improve muscle strength & tone

• Control your weight

• Boost your stamina

• Pain Management

• Improved mobility & balance

• Manage chronic conditions

• Sharpen your focus

• Increase bone density

EMOTIONAL HEALTH BENEFITS

Reduce Stress

Feel better about yourself (self-confidence)

Prevent cognitive decline

Alleviate anxiety

Increase relaxation

Boost Brainpower

Lifts depression

BASIC PRIMARY TRAINING PRINCIPLES

Program –overall fitness program is composed of various exercise Weight – different weights or other types of resistance Exercise – a particular movement, is designed to strengthen a

particular muscle or group of muscles Repetitions or ‘reps’ – refer to the number of times you

continuously repeat each exercise in a set Set –group of repetitions performed without resting, Rest –Rest periods vary depending on the intensity of exercise

being undertaken Variety – switching around your workout routine Progressive overload principle – to continue to gain benefits,

strength training activities need to be done to the point where it’s hard for you to do another repetition.

Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for at up to 48 hours before working the same muscle group again.

THE FITT PRINCIPLE OF TRAINING

Frequency- How often you exercise

Intensity- How hard you work during exercise

Time- How long you exercise

Type- What Kind of exercise

-You will learn how to create your own exercise program.

SPORT TRAINING PRINCIPLES

Individuality- based on genetic ability, predominance of muscle fiber types, other factors in your life

Specificity- relevant & appropriate to the sport the individual is training in order to produce a training effect.

Overload- to improve, athletes must continually work harder as they their bodies adjust to workouts

Adaptation- body 'programs' muscles to remember particular activities, movements or skills. By repeating that skill, body adapts to stress & skill becomes easier

Progression- optimal level of overload that should be achieved, and an optimal time frame for this overload to occur

Reversibility- dictates that athletes lose the beneficial effects of training when they stop working out.

TRAINING PROGRESSION

AREAS OF FOCUS

• Heart Rate

• Blood Pressure

• Body Composition

• Anaerobic Capacity

• Aerobic Capacity

• Muscular Strength

• Muscular Endurance

• Muscular Power

• Speed & Agility

• Flexibility

• Balance & Stability

PRE-TEST POST-TEST

Heart Rate Monitors

Blood Pressure cuff & stethoscope

Skinfold Calipers

2 Rep Max on Bench, Squat, and Olympic lifts

40 yard dash

Pro Agility Test

Sit and Reach

300 yard shuttle

Vertical Jump

12 minute run

GOAL SETTING

Will vary between students

Should base goals off of pretest

Realistic

PHYSICAL PARTICIPATION IN METHODS OF S&C

The physical participation by the students is going to be broken down into four different aspects of strength & conditioning:

Strength Training

Speed & Agility

Plyometric Training

Aerobic Exercise Training

STRENGTH TRAINING

Students will learn and perform the seven steps of resistance training:

1.Needs and Analysis

2.Exercise Selection

3.Training Frequency

4.Exercise order

5.Training Load & Repetitions

6.Volume

7.Rest Periods

PLYOMETRIC TRAINING

Students will learn & perform the five aspects of plyometric training:

1.Plyometric Mechanics and Physiology

2.Plyometric Program Design

3.Age Considerations

4.Safety Considerations

5.Plyometric Drills

SPEED & AGILITY DEVELOPMENT

Students will learn and perform the five aspects of speed and agility development

1.Movement Mechanics

2.Running Speed

3.Agility

4.Methods of Developing Speed and Agility

5.Program Design

AEROBIC ENDURANCE EXERCISE TRAINING

Students will learn and perform the five aspects of Aerobic Endurance Exercise Training:

1.Factors Related to Aerobic endurance Performance

2.Designing an Aerobic Endurance program

3.Application of program Design to Training Session

4.Types of Aerobic Endurance Training Programs

5.Issues Related to Aerobic endurance Training

LIFELONG FITNESS AND HEALTH

Knowledge-

Basics of exercise science

Primary training principles in creating a workout

Physical, mental, and emotional benefits of strength and conditioning

LIFELONG FITNESS AND HEALTH

Experience-

Identify areas of focus

Evaluation

Goal setting

Participation

Re-evaluation

LIFELONG FITNESS AND HEALTH

Application-

Create an individualized workout program to be used after conclusion of the class

Recognize the many benefits obtained through strength and conditioning and be able to relate them to real life

Understand the complexity of strength and conditioning and be able to apply varying aspects to real life situations

LIFELONG FITNESS AND HEALTH

Application-

Be able to effectively transfer all of this information to other teammates, friends, family, and members of the community

Promote strength and conditioning as an effective way to achieve lifelong fitness and health

BUDGET

SCHEDULING

Class Offering-

Health and Human Performance

4 days a week [Mon. Tues. Thurs. Fri]

Monday and Thursday in the classroom

Tuesday and Friday are labs

2 sections, one in the morning, one in the afternoon

Accepting 30 students per section

REQUIREMENTS

Pre Participation-

Waiver

Course fees automatically withdrawn from tuition

Class requirements-

Students must record five hours of individual training per week in addition to the two hours of lab time each week

FACILITIES

Weight room

Studios

Indoor track

Outdoor track

Classroom

Fit lab

Computer lab

STAFFING

Program coordinator

Strength and conditioning coach

Exercise science specialist

UWP Student Interns

ORGANIZATIONAL CHART

Chancellor Director of athletics

Program Coordinator

Strength and Conditioning Coach

Exercise Science Specialist

Student Interns

MARKETING

Published in the university course offerings

Marketed to all incoming freshmen through the Pioneer Involvement Center

Campus wide poster campaign through the university office of publications

Advertise on video boards in the weight room and PAC area

Facebook page

Special event flyers

FUNDRAISERS

UWP Power lifting tournament

UWP Skills combine

UWP strength and conditioning apparel

UWP POWER LIFTING TOURNAMENT

Tournament ladder style lifting event organized by gender and weight class

25 dollars for all 4 events

Bench

Squat

Clean

Deadlift

Example- http://www.youtube.com/watch?v=xMxoF7IHfjY

UWP SKILLS COMBINE

Speed and Agility Combine Event-

6 event competition

1. 20 yard dash

2. 40 yard dash

3. Vertical jump

4. Long jump

5. Shuttle Run

6. Power ball toss

SKILLS COMBINE

https://www.youtube.com/watch?v=9Qs87pRjCoE&index=34&list=PLm9qpGEDi7ED1NaJgkdyWbKRQcmIGc6ks

SKILLS COMBINE

Organized into competition groups by age, athletic status, and gender

1. General college population

2. College athletes

3. High school athletes

4. Middle school athletes

5. Community groups

oMiddle school leveloHigh school leveloAdult

SKILLS COMBINE

Registration fees-

25 dollars for all 6 events

Winners-

Single event winners within each group

Total event winners within each group

Prizes-

Each winner will receive a Dri-fit T

Event Extras-

Food vendors

Radio station coverage

APPAREL ORDER FORM

Nike Legacy Swoosh Ball Cap- 20 dollars

Nike Women’s Shorts- 30 dollars

Nike Sweatpants- 40 dollars

Nike Men’s Shorts- 30 dollars

Nike Polo Shirt- 45 dollars

Nike Dri-fit T- 20 dollars

Nike Backpack- 40 dollars

Nike Dri-fit Long Sleeve- 25 dollars

PROGRAM EVALUATION

Student course evaluations

Pre-test Post-test statistics

Class enrollment

Fundraisers