UWP STRENGTH AND

CONDITIONING
By: Brian Polubinski, Austin Neis, Bryan Whitehead, and Taylor Lorbiecki

WHY TAKE A STRENGTH &

CONDITIONING CLASS?
Injury Prevention- Help with body wear & tear
Improved Performance- Be able to perform at a highly
competitive level
Faster & Stronger- Have the upper edge
Confidence- Have the mind-set that you can do anything
Improve Self-esteem

HEALTH BENEFITS
Improve muscle strength & tone
Control your weight
Boost your stamina

Pain Management
Improved mobility & balance
Manage chronic conditions

Sharpen your focus

Increase bone density

EMOTIONAL HEALTH BENEFITS

Reduce Stress
Feel better about yourself (self-confidence)
Prevent cognitive decline

Alleviate anxiety
Increase relaxation
Boost Brainpower

Lifts depression

BASIC PRIMARY TRAINING

PRINCIPLES
Program overall fitness program is composed of various exercise

Weight different weights or other types of resistance

Exercise a particular movement, is designed to strengthen a particular muscle or group of
muscles
Repetitions or reps refer to the number of times you continuously repeat each exercise in
a set

Set group of repetitions performed without resting,

Rest Rest periods vary depending on the intensity of exercise being undertaken
Variety switching around your workout routine
Progressive overload principle to continue to gain benefits, strength training activities
need to be done to the point where its hard for you to do another repetition.

Recovery muscle needs time to repair and adapt after a workout. A good rule of thumb is to
rest the muscle group for at up to 48 hours before working the same muscle group again.

THE FITT PRINCIPLE OF

TRAINING
Frequency- How often you exercise
Intensity- How hard you work during exercise
Time- How long you exercise

Type- What Kind of exercise

-You will learn how to create your own exercise program.

SPORT TRAINING PRINCIPLES

Individuality- based on genetic ability, predominance of muscle fiber
types, other factors in your life
Specificity- relevant & appropriate to the sport the individual is
training in order to produce a training effect.
Overload- to improve, athletes must continually work harder as they
their bodies adjust to workouts
Adaptation- body 'programs' muscles to remember particular
activities, movements or skills. By repeating that skill, body adapts to
stress & skill becomes easier
Progression- optimal level of overload that should be achieved, and an
optimal time frame for this overload to occur
Reversibility- dictates that athletes lose the beneficial effects of
training when they stop working out.

TRAINING PROGRESSION

AREAS OF FOCUS

Heart Rate

Blood Pressure

Body Composition

Anaerobic Capacity

Aerobic Capacity

Muscular Strength

Muscular Endurance

Muscular Power

Speed & Agility

Flexibility

Balance & Stability

PRE-TEST POST-TEST
Heart Rate Monitors
Blood Pressure cuff & stethoscope
Skinfold Calipers
2 Rep Max on Bench, Squat, and Olympic lifts
40 yard dash
Pro Agility Test
Sit and Reach
300 yard shuttle
Vertical Jump
12 minute run

GOAL SETTING
Will vary between students
Should base goals off of pretest
Realistic

PHYSICAL PARTICIPATION IN
METHODS OF S&C
The physical participation by the students is going to be broken
down into four different aspects of strength & conditioning:
Strength Training
Speed & Agility
Plyometric Training
Aerobic Exercise Training

STRENGTH TRAINING
Students will learn and perform the seven steps of resistance
training:
1. Needs and Analysis
2. Exercise Selection

3. Training Frequency
4. Exercise order
5. Training Load & Repetitions
6. Volume
7. Rest Periods

PLYOMETRIC TRAINING
Students will learn & perform the five aspects of plyometric
training:
1. Plyometric Mechanics and Physiology
2. Plyometric Program Design

3. Age Considerations
4. Safety Considerations
5. Plyometric Drills

SPEED & AGILITY DEVELOPMENT

Students will learn and perform the five aspects of speed and
agility development
1. Movement Mechanics
2. Running Speed

3. Agility
4. Methods of Developing Speed and Agility
5. Program Design

AEROBIC ENDURANCE EXERCISE

TRAINING
Students will learn and perform the five aspects of Aerobic
Endurance Exercise Training:
1. Factors Related to Aerobic endurance Performance
2. Designing an Aerobic Endurance program

3. Application of program Design to Training Session

4. Types of Aerobic Endurance Training Programs
5. Issues Related to Aerobic endurance Training

LIFELONG FITNESS AND HEALTH

Knowledge Basics of exercise science
Primary training principles in creating a workout

Physical, mental, and emotional benefits of strength and

conditioning

LIFELONG FITNESS AND HEALTH

Experience Identify areas of focus
Evaluation

Goal setting
Participation
Re-evaluation

LIFELONG FITNESS AND HEALTH

Application Create an individualized workout program to be used after
conclusion of the class
Recognize the many benefits obtained through strength and
conditioning and be able to relate them to real life
Understand the complexity of strength and conditioning and be
able to apply varying aspects to real life situations

LIFELONG FITNESS AND HEALTH

Application Be able to effectively transfer all of this information to other
teammates, friends, family, and members of the community
Promote strength and conditioning as an effective way to
achieve lifelong fitness and health

BUDGET

SCHEDULING
Class Offering Health and Human Performance
4 days a week [Mon. Tues. Thurs. Fri]

Monday and Thursday in the classroom

Tuesday and Friday are labs
2 sections, one in the morning, one in the afternoon

Accepting 30 students per section

REQUIREMENTS
Pre Participation Waiver
Course fees automatically withdrawn from tuition

Class requirements Students must record five hours of individual training per week
in addition to the two hours of lab time each week

FACILITIES
Weight room
Studios
Indoor track

Outdoor track
Classroom
Fit lab

Computer lab

STAFFING
Program coordinator
Strength and conditioning coach
Exercise science specialist

UWP Student Interns

ORGANIZATIONAL CHART
Chancellor

Director of athletics
Program Coordinator

Strength and
Conditioning
Coach

Exercise Science
Specialist

Student Interns

MARKETING
Published in the university course offerings
Marketed to all incoming freshmen through the Pioneer
Involvement Center
Campus wide poster campaign through the university office of
publications
Advertise on video boards in the weight room and PAC area
Facebook page

Special event flyers

FUNDRAISERS
UWP Power lifting tournament
UWP Skills combine
UWP strength and conditioning apparel

UWP POWER LIFTING

TOURNAMENT
Tournament ladder style lifting event organized by gender and
weight class
25 dollars for all 4 events
Bench
Squat
Clean
Deadlift
Example- http://www.youtube.com/watch?v=xMxoF7IHfjY

UWP SKILLS COMBINE

Speed and Agility Combine Event 6 event competition
1.

20 yard dash

2.

40 yard dash

3.

Vertical jump

4.

Long jump

5.

Shuttle Run

6.

Power ball toss

SKILLS COMBINE
https://www.youtube.com/watch?v=9Qs87pRjCoE&index=34&li
st=PLm9qpGEDi7ED1NaJgkdyWbKRQcmIGc6ks

SKILLS COMBINE
Organized into competition groups by age, athletic status, and
gender
1.

General college population

2.

College athletes

3.

High school athletes

4.

Middle school athletes

5.

Community groups
oMiddle school level
oHigh school level
oAdult

SKILLS COMBINE
Registration fees 25 dollars for all 6 events
Winners Single event winners within each group
Total event winners within each group
Prizes Each winner will receive a Dri-fit T
Event Extras Food vendors
Radio station coverage

APPAREL ORDER FORM

Nike Legacy Swoosh Ball Cap- 20 dollars
Nike Womens Shorts- 30 dollars
Nike Sweatpants- 40 dollars

Nike Mens Shorts- 30 dollars

Nike Polo Shirt- 45 dollars
Nike Dri-fit T- 20 dollars

Nike Backpack- 40 dollars

Nike Dri-fit Long Sleeve- 25 dollars

PROGRAM EVALUATION
Student course evaluations
Pre-test Post-test statistics
Class enrollment

Fundraisers