Step 1 – Evaluation And Assessment

The first step, and perhaps the most important, is to evaluate the characteristics of the sport and to assess the athlete’s physical profile.

Ultimately, a resistance training program should mirror the movement patterns of the sport as closely as is feasible.
While early stages of the program may focus on developing a general strength base, as the competitive season approaches, conditioning exercises should become more specifically tailored to the sport.

The same applies to the physiological demands of the sport – a cross country runner for example, requires high levels of muscular endurance. A volleyball player would benefit from explosive power and a football lineman from exceptional muscle mass. A hockey player would benefit from basic strength, explosive power and strength endurance.

Assessing The Athlete
A conditioning plan is only as successful as the individual’s ability to commit to it. For most, training time is limited so the key is to prioritize. Although in an ideal scenario a soccer player would benefit from addressing explosive power and strength endurance needs, their lack of physical size and strength may be their greatest hindrance. A program to bulk the player up may have the greatest impact on their performance.

The only way to ascertain the most appropriate program design is through a battery of fitness tests. Again, selection of appropriate tests comes from an evaluation of the sport.

As a rule of thumb one repetition maximum testing for the upper and lower body is appropriate for most sports. The standing vertical jump is an obvious power test for a basketball player. The 60-second sit-up or push-up test would be suitable for many of the endurance sports.

Consider finally, the phases of the sport season. Generally, early pre-season or off-season training is reserved for maximum strength and hypertrophy. For athletes new to resistance training an extended period of time may be required for functional or anatomical training – preparing the body for a more strenuous lifting program. See the image above.