STRENGTH & CONDITIONING
STRENGTH & CONDITIONING
When it comes to high-performance strength and conditioning training for Viking athletics speed athletes at the Bond High Performance Centre, there are several key elements to consider. Here is an overview of the training principles and components that contribute to our effective program:
1. Needs Analysis: Conduct a thorough assessment of the specific requirements and demands of athlete’s specific sports. This analysis should consider the sport's physical demands, movement patterns, energy systems involved, and potential injury risks.
2. Periodisation: Develop a periodised training plan that encompasses different phases, such as off-season, pre-season, and in-season. Each phase should have specific objectives and training focuses that compliments sport specific training to optimise performance and prevent overtraining.
3. Strength Training: Emphasise compound movements such as squats, deadlifts, bench presses, and Olympic lifts to develop overall strength and power. Implement both maximal strength training (low repetitions, high intensity) and power training (explosive movements) to enhance performance.
4. Core Stability: Strengthen the core muscles to improve stability, power transfer, and injury prevention. Exercises like planks, Russian twists, and medicine ball rotations can be beneficial.
5. Flexibility and Mobility: Implement stretching routines and mobility exercises to maintain or improve range of motion, enhance athletic performance, and reduce the risk of injuries. Dynamic stretching and foam rolling can be incorporated.
6. Injury Prevention: Integrate injury prevention strategies such as proper warm-up routines, cooldowns, and targeted exercises to address common injury-prone areas for Viking athletics. This could include strengthening specific muscles, improving balance and stability, and addressing muscular imbalances.
7. Recovery and Regeneration: Prioritise adequate rest and recovery periods to allow for adaptation and prevent overtraining. Encourage athletes to adopt proper nutrition, hydration, sleep, and stress management practices.
8. Monitoring and Assessment: Continuously track athletes' progress, monitor performance metrics, and conduct regular assessments on equipment supplied by VALD to adjust and optimise training protocols based on individual needs and goals.
It's crucial to note that the implementation of a high-performance strength and conditioning program should be overseen by qualified professionals, such as strength and conditioning coaches or sports performance specialists, who can tailor the training to the specific needs and abilities of the Viking athletes at the Bond High Performance Centre.