Your goals determine how we put together your strength and conditioning program. All programs will have both, and during the course of our working together, the ratios will vary as we address the different components of you, the complete athlete.

Strength

When someone comes to me and says, “I want to get strong,” my first question is, “for what goal?” The reasons behind “getting strong” can generally be put in to one of three categories, and I find that most of my athletes are really interested in Strength for Sport.

• Strength for Strength. You just want to be strong — rip a deck of cards, bend nails, press the beast. The heavier the better.
• Strength for Size. You want to be big. It’s all about gaining mass and bulking up.
• Strength for Sport. You aren’t interested in either size or strength, your interests lie elsewhere. You want to have the appropriate level of strength for your activities — be it martial arts, tennis, golf, or playing with your kids. Particularly if you compete, if you get too strong you get slow and get beat, if you aren’t strong enough you don’t have the power to win.

Those are three very different types of strength that require different types of training. Using some established training frequencies and rep/set schemes specific to your goals, we’ll create a comprehensive program.

Conditioning

Cardio conditioning is so dependent upon your goals, that there is no one-size-fits-all solution. If you are a distance runner, your cardio will involve distance running, if you are a field athlete (soccer, basketball, etc), your cardio will involve sprinting, if you are a cyclist, guess what? Your cardio will involve cycling. If you consider yourself a non-athlete athlete, then we will work together to find something you enjoy.

At the heart of it all, I believe in keeping it simple:

• Ballistic kettlebell drills, such as the swing, thruster, or high pull
• Sprints
• Endurance runs
• Stairs
• Intervals
• Jumprope