Strength and Conditioning (S&C)

Agility session for U18 male basketball player (power forward). Includes exercise selection, set and rep schemes and rationales from warm-up to main session. This uses multiple agility models. For starters, look through articles with the author Warren B Young.

List of Internal and External coaching cues for each point in max velocity running technique.

45min Plyometric Session for >18yrs-old, male artistic-gymnast competing at a national level who needs to develop tendon stiffness of quadriceps to enhance tumbling on floor routine. Includes exercise selection from warm up all the way to main session; sets and reps with rest; and rationales.

List of Internal and External coaching cues for common weightlifting movements: pull-up, bench press, cleans, back squat

Page 1 is a 10-bullet point summary of an article that explores how to maximise the development of strength by investigating its most effective dosage (how many sets per muscle group per week). Page 2 is also a 10-bullet point summary of an article that explores HIIT and its variables alongside with the complications

1 page long with information from 2 references used (included in reference list on 2nd page), detailing why adequate recovery is important and its implications from a performance-standpoint.

2 Pages long and 4 references used (included in reference list on 3rd page). Pros and Cons; Alternative methods; Primary Populations (who would benefit the most).

Set and rep schemes for: traditional strength, traditional power, traditional hypertrophy; german volume training; supersets; pre-exhaustion; complex training; cluster sets; variable resistance. Alongside these are explanations where relevant and appropriate adaptations associated with them.

This contains a table of velocity threshold that correspond with the traditional set and rep schemes for strength, power, hypertophy, and muscular endurance. From there on, a brief explanation of the training concept alongside its justification for its inclusion in progamming can be found. Includes 3 references used.

In this document, I used tables to organise adaptations to resistance training that are neural, skeletal, muscular, and hormonal. I have an infographic depicting the foundational underpinnings of athletic performance as well as the durations of the different competitive seasons within a sport's year. I include traditional set and rep schemes for strength, power, hypertrophy, and muscular endurance; as well as other common configurations such as cluster sets, velocity-based training, bloodflow-r...