VLOG: Planning Strength and Conditioning Training
I thought I’d share a few thoughts that arose while planning a client’s next block of strength and conditioning training…
- Have you moved training on before giving enough overload?
- Do you need to change all the exercises used between training blocks?
- How does stress outside of the training affect recovery?
Check out this video for a few quick answers…
Video Summary
Planning S&C Training: Adapting to Progress and Stress
When planning strength and conditioning (S&C) training, it’s critical to structure your approach in a way that promotes consistent progress. This means setting up your training in blocks, typically over four weeks. Each block should focus on gradually increasing the load, ensuring that the exercises and routines remain consistent. However, the loads need to be adjusted based on the athlete’s performance at the end of each block. By the time you hit the fourth week, which I like to treat as a high-intensity test week, the idea is to push your limits. Then, you follow this with a deload week, before transitioning into the next block with new maximum loads. This structured progression is key to improving performance.
Consistency Over Constant Change
One of the biggest mistakes fighters make in their S&C planning is the urge to constantly change their routines. If something’s working, why fix it? Instead of switching things up every time, focus on consistency. For instance, if strength is your focus, like with one of my clients who needed to build foundational strength, sticking with back-to-back strength blocks over eight weeks is far more effective than jumping to something new after just four weeks. The secret to real gains lies in progressive overload—gradually increasing the load to challenge your body without overwhelming it.
Avoid the Pitfall of Premature Shifts
When planning S&C training, patience is your best friend. Your body needs time to adapt to the stimulus before you shift to the next phase. It’s easy to fall into the trap of thinking that change equals progress. But if you jump ship too early, you risk halting your progress. The key is to stick with a particular focus long enough to see real results before transitioning to the next stage. Even when moving from one block to another, maintain a common thread—keep core exercises consistent while adjusting loads or slightly modifying movements to align with your next goal.
The Impact of External Stress on Training
Here’s where things get interesting. Physical stress from training isn’t the only factor that can impact your progress. Take, for example, a client of mine—a police officer who was taking an advanced driving course during his high-intensity week. While it wasn’t physically demanding, the mental stress was significant. This added stress taxed his body’s recovery, demonstrating the General Adaptation Syndrome (GAS), where all stress, whether mental, emotional, or physical, affects your recovery. Whether it’s a tough day at work, poor sleep, or even environmental factors like extreme temperatures, these stresses all add up and can interfere with your S&C planning.
Integrating Stress Management into Training Plans
As you’re planning your S&C routine, it’s crucial to factor in external stressors that could affect your recovery. A well-planned training block is more than just sets and reps—it’s about balancing load and recovery, considering everything that could influence your performance. This might mean adjusting your training intensity during particularly stressful times or focusing more on recovery techniques to ensure your body can handle the next challenge.
Actionable Advice: Stick to the Plan, But Be Flexible
In summary, when planning your S&C training, consistency and progressive overload are your best tools for improvement. Stick with what works, don’t rush the process, and be mindful of how external stress affects your recovery. But also, remain flexible. Life happens—whether it’s a mentally exhausting course or an unexpected bout of poor sleep. Adapt your plan when necessary to ensure you’re always moving forward. Remember, the goal is steady, sustainable progress that leads to peak performance in the ring.
So, as you plan your next block of training, ask yourself: Are you ready to commit to consistency? Are you considering all the factors that might affect your recovery? If you can answer yes to these questions, you’re on the right track to unlocking your full potential. Keep pushing, but always with a smart plan in place.
