Strength and ConditioningFor College Students

By: Nicholas Bono

What is strength and Conditioning? Typically consists of improving an

individuals: Strength Speed Stamina Flexibility

These, however, are just the basics!

What is Strength and Conditioning?

A Strength and Conditioning Specialist has many other responsibilities.

Some include: Technique Instruction Furthering Education Nutritional Advice

Strength and Conditioning

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A Strength Specialist incorporates the 4 components of fitness.

Lets take a closer look!

Strength and Conditioning

Strength Training- Use of resistance to induce muscular contraction.

This form of training is required to: Build strength Increase anaerobic activity Assist in Hypertrophy (Muscle Growth)

Strength Training

Sprint Interval Training- high intensity cardiovascular interval training

Normally consists of: Alternating periods of short intense anaerobic

exercise Usually done to improve: Glucose Metabolism Fat Burning

Sprint Interval Training

Stamina- The ability to sustain prolonged physical effort. Example: A 90 minute soccer game.

Key component when training for most sports.

Further reduces risk for cardiovascular disease.

Stamina

Flexibility- Moving a joint through its full (R.O.M).

Usually done to: Reduce the occurrence of injury. Improve blood flow to the muscles and joints. Release Stress

Flexibility

Man I’m Tight

Combine training components to create a well balanced training program.

However, there is much more to Strength and Conditioning.

Strength and Conditioning

As a Strength Coach you are required to: teach proper lifting techniques. Poor lifting techniques can lead to severe

injury. Always remember, accidents can happen at

any time.

Technique Instruction

Educate your athletes. Help them make healthy choices. Examples:

Proper Hydration Risks of Performance Enhancing Drugs

Furthering Education

Your athletes could have many questions pertaining to: Pre/Post Workout Meals Supplementation Macronutrient/Micronutrient Deficiencies

Nutritional Advice

Strength and Conditioning Coaches have many responsibilities.

Responsible for the success and well-being of their athletes.

How do you become a Strength and Conditioning Specialist?

Strength and Conditioning Specialist

To be a Strength and Conditioning Specialist you must: Have a minimum of a bachelors degree Hold a current First Aid and CPR Certification Pass a certification Exam

How to Become a Strength and Conditioning Specialist

There are many acceptable certifications. The top 3 include:

CSCS (Certified Strength and Conditioning Specialist) By NSCA

PES (Performance Enhancement Specialist) By NASM

HFS (Health Fitness Specialist) by ACSM

How to Become a Strength and Conditioning Specialist

The most reputable Strength and Conditioning Certification.

Unfortunately it is quite expensive (about $500)

However, it permits you to train in any environment (gym, college, etc.).

CSCS by NSCA

The PES (Performance Enhancement Specialist) is the second best Certification.

However, it is the most expensive (approx. $700)

Also qualifies you to work in all environments.

PES By NASM

Third leading certification is the Health Fitness Specialist Certification.

Qualifies its holder to train in all settings. The cheapest certification (about $250)

HFS By ACSM

These certifications are widely accepted Allow the holder to train in a variety of

settings. Some include:

Professional Sports Teams Personal Training Studios Rehabilitation Centers Major Corporations

Strength and Conditioning

Finally, Strength and Conditioning is a rapidly growing profession.

It improves the overall fitness level of many athletes.

Largely contributes to their development and success.

Conclusion

Cardinale, Marco, Rob Newton, and Kazunori Nosaka. Strength and Conditioning: Biological Principles and Practical Applications. Chichester, West Sussex, UK: John Wiley & Sons, 2011. Print.

Parnwell, E. C. The New Oxford Picture Dictionary: English. N.p.: Oxford University Pr, 1989. Print.

http://nsca-lift.org/Home/

Works Cited