Strength and Conditioning Course

Lesson 1 • Anatomy for Athletic Performance

Covers skeletal, muscular, and connective tissue structures relevant to training. Builds anatomical literacy needed for exercise selection and injury prevention.

Lesson 2 • Biomechanics and Movement Mechanics

Analyzes forces, levers, and torque acting on the body during exercise. Connects mechanical principles to technique coaching and load management.

Lesson 3 • Principles of Training Adaptation

Defines overload, specificity, reversibility, and individuality as core training laws. Guides evidence-based decision-making for long-term athlete development.

Lesson 1 • Fitness Testing Protocols

Selects and administers valid, reliable tests for strength, power, speed, and endurance. Generates baseline data used to set goals and track progress.

Lesson 2 • Sport Demands Analysis

Breaks down the physical, metabolic, and movement requirements of specific sports. Ensures program goals align with actual competitive demands.

Lesson 3 • Health and Readiness Screening

Establishes pre-participation screening protocols to identify contraindications. Protects athlete safety and establishes legal and ethical baselines.

Lesson 4 • Data Interpretation and Goal Setting

Translates assessment results into measurable, time-bound performance goals. Links athlete data to program design decisions in subsequent chapters.

Lesson 1 • Exercise Selection and Order

Guides selection of compound and accessory exercises based on sport demands. Teaches sequencing rules that maximize performance and minimize fatigue.

Lesson 2 • Muscular Endurance and Work Capacity

Designs programs targeting fatigue resistance and repeated-effort performance. Addresses the conditioning needs of endurance and team sport athletes.

Lesson 3 • Power and Speed-Strength Development

Programs explosive training using the force-velocity curve as a framework. Bridges strength gains to sport-specific power output.

Lesson 4 • Strength and Hypertrophy Programming

Applies rep ranges, intensities, and volume landmarks for maximal strength and muscle growth. Distinguishes programming strategies for each distinct adaptation.

Lesson 1 • Macrocycle and Annual Plan Design

Structures a full training year around competition calendar and recovery phases. Teaches how to balance preparatory, competitive, and transition periods.

Lesson 2 • Mesocycle and Microcycle Construction

Breaks the annual plan into 3–6 week blocks and weekly training units. Ensures progressive overload is applied systematically at every planning level.

Lesson 3 • Periodization Theory and Models

Compares classical, undulating, and block periodization frameworks and their evidence base. Provides the conceptual foundation for all long-term planning decisions.

Lesson 4 • Monitoring and Plan Adjustment

Uses objective and subjective data to evaluate plan effectiveness and make adjustments. Develops adaptive programming skills essential for real-world coaching.

Lesson 1 • Sport-Specific Plyometric Application

Adapts plyometric programming to the movement demands of specific sports. Integrates explosive training within the periodized annual plan.

Lesson 2 • Plyometric Volume and Intensity

Quantifies plyometric load using foot contacts and intensity classifications. Prevents overuse injury through evidence-based volume guidelines.

Lesson 3 • Ballistic and Loaded Jump Training

Incorporates weighted jumps, medicine ball throws, and kettlebell ballistics for power development. Bridges plyometrics with resistance training for maximal power output.

Lesson 4 • Stretch-Shortening Cycle Mechanics

Explains the eccentric loading, amortization, and concentric phases of the SSC. Provides the physiological rationale for all plyometric exercise selection.

Lesson 1 • Reactive Agility Development

Trains decision-making speed alongside physical movement capability. Bridges closed-skill drills to open, sport-realistic agility demands.

Lesson 2 • Change-of-Direction Mechanics

Examines deceleration, cutting, and re-acceleration mechanics for safe, efficient direction changes. Reduces ACL and lower-limb injury risk through technique coaching.

Lesson 3 • Sprint Mechanics and Acceleration

Analyzes the biomechanics of acceleration and maximal velocity sprinting phases. Teaches technical cues and drills to improve sprint efficiency.

Lesson 1 • Concurrent Training Management

Addresses the interference effect between strength and endurance training adaptations. Teaches sequencing and separation strategies to minimize adaptation compromise.

Lesson 2 • Aerobic Base Development

Builds cardiovascular efficiency through low-to-moderate intensity continuous training. Establishes the aerobic foundation that supports all higher-intensity conditioning.

Lesson 3 • Alactic Power and Capacity Training

Targets the phosphocreatine system for maximal short-burst power and repeated sprint ability. Essential for team sport and combat sport conditioning.

Lesson 4 • Glycolytic Conditioning Methods

Develops tolerance to lactate accumulation and high-intensity repeated efforts. Programs lactic capacity and power work for sports with sustained high-intensity demands.

Lesson 1 • Injury Prevention Programming

Designs warm-up, corrective exercise, and load management protocols to reduce injury risk. Applies evidence-based prevention programs for common athletic injuries.

Lesson 2 • Return-to-Performance Planning

Structures progressive return-to-training protocols following injury or illness. Coordinates with medical staff to safely restore full athletic capacity.

Lesson 3 • Physiology of Recovery

Explains metabolic, neuromuscular, and hormonal processes that occur during recovery. Establishes the scientific basis for all recovery intervention selection.

Lesson 4 • Sleep and Lifestyle Recovery Factors

Addresses sleep quality, stress management, and daily habits as recovery determinants. Coaches athletes on lifestyle behaviors that directly impact training adaptation.