Strength and Conditioning Guidelines

EATS Strength and Conditioning Guidelines

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The goal of the strength training portion of our program is to develop optimal muscular strength potentials in a manner that is prudent, productive, practical and purposeful. Orthopedically safe programs have at there foundation the execution of properly performed repetitions. The emphasis should always be on HOW WELL the repetition is lifted rather than HOW MUCH is lifted. Every effort should be made to minimize the biomechanical loading on muscles, joints and connective tissue, and to maximize muscular tension. Each repetition should be lifted under control in a deliberate fashion. Flex the muscle momentarily in the midrange of the exercise when the muscle is in its “fully contracted position.” Then lower the resistance slowly to the starting position. Obviously, this is the most difficult way to train; however it is also the most productive and prudent way to train. A physiologically sound program is one that includes in its design the fundamental principles of training right, eating right, resting right and living right. As simple as it is to understand – it is anything but simple to do. To compromise anyone of these principles would likewise compromise results. Do not allow yourself to be fooled into thinking that there are “secret”, “short-cut” and/or “simple” means to achieve maximum strength gains – there are none. Rather, there is no substitute for progressive highly intensity exercise, a nutritious meal plan, ample rest/recovery and a common sense approach to a consistent training routine. Any progressive strength training protocol that has a systematic plan of increasing resistance/repetitions will produce results. Despite what strength training program is used, it is the INTENSE and INTELLIGENT application of the player's EFFORT that is most responsible for their results – not the program. Bottom Line – CONSISTENCY and HARD WORK! Maximal effort is required to develop maximal results. USE IT OR LOSE IT – AND DON’T ABUSE IT! The training goal should be to spend minimal time to derive maximal amount of benefits. Strength training should be: Safe, Time Efficient, and Productive.

Safety

Perfect exercise technique and form prior to utilizing additional resistance.
Perform every movement in a slow, controlled and deliberate fashion with special emphasis focused on the eccentric (Negative) phase of each lift.
Train with an appropriate repetition range (6-20 reps per set for most adults).

Time Efficiency

Use a limited number of sets and exercises each workout (brief yet intense workouts).
Minimize rest intervals to provide an overall conditioning effect.
Utilize Advanced Overload Techniques (Circuits, Drop Sets, Super Sets, Complex Training)

Productivity

Train the entire body equally (include all muscle groups) to ensure muscle balance.
Train at a high level of intensity (as close to muscular fatigue as possible).
Utilize a predetermined method of progression.
Record all pertinent workout data.

BIGGER, FASTER, STRONGER, BETTER!