Strength and conditioning (S&C) is a specialized training approach that combines strength training with sport-specific conditioning to enhance athletic performance and prevent injuries.

Core Components:

• Strength training: Focuses on building strength and power through exercises like squats and bench press
• Conditioning: Involves sport-specific drills for speed, agility, and endurance
• Injury prevention: Addresses weak points and improves overall body mechanics

Key Benefits:

• Improved athletic performance
• Enhanced strength and power
• Better speed and agility
• Increased injury resistance
• Greater overall fitness

Sample Full-Body S&C Workout:

1. Sled Push Sprints: 5 x 20m

   • Develops power and speed using moderate weight

2. Hex Bar Jumps: 4 x 2 reps

   • Builds explosive power through plyometric movement

3. Barbell Back Squats: 4 x 4 reps

   • Develops lower body strength using heavy weights

4. Hamstring Curls: 3 x 12 reps

   • Strengthens tendons and builds muscular endurance

5. Bench Press and Pull-ups Superset: 5 x 10/8 reps

   • Efficient upper body conditioning through opposing movements

Training Frequency:

• Adjust based on sport-specific training schedule
• Increase during off-season
• Reduce during competition periods
• Allow adequate recovery between sessions

For optimal results, tailor your S&C program to your specific sport and goals, considering factors like competition schedule and recovery needs.

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