Thursday, September 15, 2011

September 15, 2011

The role of a strength and conditioning coach is very simple in definition.  Make athletes stronger and get them in better condition.  However, those individual components are so multifaceted that we could discuss their components for days and not come up with a complete list of all the factors that should be considered.  For those individuals checking in on the Conquest site and looking for training tips, hints and info. remember that the programs here are designed for high school aged youth and are modified on a regular basis.  The needs of youth who train are so varied that not one individual and program is the same when it is actually executed.  On top of that, being a high school, some of our equipment is limited.  This changes the dynamics of the programming and the exercises utilized.  You will always find base functional multijoint movements here, but how they are put together and other exercises that may be more effective may not be at our disposal.  To top it off, we are learning.  We are learning how to train, how to move and what pitfalls to watch out for.  If you have questions about individual modifications to programming and you are not a Conquest member, feel free to contact me and I will work with you as much as I can.

Program 1 Tabata Protocol Program

Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2 Strength Program 

Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
1 1/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)

Program 3 Conquest Programming
2 Cycles of AMRAP in 4 Minutes
6 Push Press 95/65
10 KettleBell Swing 53/35
Rest 2 minutes between cycles