Strength and Conditioning.

Whatever it is, the way you tell your story online can make all the difference.

Why S&C and not personal training when it comes to sport.

Want to change body composition? then personal training is for you.

But if you want to increase speed, force, agility functional strength and over ability to perform at a specific sport with specific movements and injury prevention, then strength and conditioning is for you.

Overview.

When people hear the words ‘Strength and Conditioning’, they automatically assume that this is for elite athletes only. However, this could not be further from the truth. Strength and Conditioning training is for ANY person performing at ANY level in ANY sport. It can help everyone to be strong and robust, helping performers to do what they do best on the pitch, court, swimming pool or wherever they perform. Through our online and 1-to-1 coaching services, we can help identify your strengths and areas for improvement, and then create and implement an individualized training program to suit your requirements. A strong and well-detailed plan leads to improvement and results, which is where we can help you here at Evolution SBP. The programs we design are for YOU – we individualize all of our programs in order to fit in with your training schedule, availability, lifestyle and ability, so that you can make the most of your Evolution. 

Our Strength and Conditioning Services.

If your at grassroots or and elite athlete we are here for you.

  • 4 week online program.

  • 12 week online program.

  • Any sport any level of ability.

What is Strength and conditioning? 

Strength and Conditioning is training the application of sport science, physiology, biomechanics and evidence-based research in order to help people to improve their physical outputs in order to improve their performance in whatever sport or activity they take part in (Turner and Comfort, 2018). The gym and field/court-based training are all carefully planned and based around your own individual needs, as well as the demands of your sport. Strength and Conditioning bridges that gap helping you to become fitter, faster, stronger, and ultimately, perform better at the sport or activity you take part in. 

With the services we provide, you can take part in Strength and Conditioning training anywhere. You will have a coach that will analyze your sport/activity, assess your current capabilities, and then create and implement a program that will help bridge the gap between your current abilities and the demands of your sport, helping you to become a better athlete. Regardless of whether you are new or an experience athlete, here at Evolution SBP we look forward to working with all kinds of athletes. From children starting out their sporting journey to a senior citizen who still enjoys taking part in their sport, we’re excited with anyone who has the motivation to keep evolving!

What are the benefits of strength and conditioning?

There are so many benefits to Strength and Conditioning. The ones that apply to you will be based on your individual needs, ability and goals. Below are some, but not limited to, the general benefits that everyone can experience: 

  • Improved general health such as, but not limited to: bone mass/strength, muscle/tendon/ligament strength, endocrine system health, mobility and improved body composition (Fragala et al, 2019). Therefore, improving overall quality of life.

  • Improved posture, helping your body to create and maintain the positions that they are mean to be in, keeping the body in pain-free positions (NASM, 2019).

  • Improved movement quality, helping you to move in the more biomechanically and energy efficient manner in order to move more effectively. For example, increase ankle stiffness has been demonstrated by studies to improve running economy (Spurrs, Murphy and Watsford, 2002), and therefore the efficiency of the movement.

  • Improved mood, self-esteem, confidence, self-worth and many other psychological benefits (Faigenbaum et al, 2009).

  • Improved performance in work and academic studies (Hillman, Erickson and Kramer, 2008).

 

Some of the more individualised benefits (depending on your situation), but again not limited to, are: 

  • Reduced risk of injury due to increased robustness of the body. Some studies (e.g. Heidt et al, 2000) have shown a reduce injury rate by around 50% due to taking part in a Strength and Conditioning program.

  • Improved strength, increasing the amount of force that you can produce in specific movements that transfer to your sport.

  • Improved power output, increasing the speed at which you can rapidly generate force.

  • Improved speed and agility, being able to cover more ground in less time, out-sprinting and out-witting your opponents.

  • Improved cardiovascular and anaerobic endurance, allowing you to perform at the same level for the entire match or competition.

How strength and conditioning for your sport can benefit you… 

With our individualized approach, we use evidence-based research on your sport to analyze and identify what you need to be a top performer in your sport. We will even analyze the specific details of your playing position if this is relevant. This careful analysis then helps us to identify the assessments that we conduct with you in order to test your current abilities. By doing this, we will be working specifically towards your sport, and the training that you will then do will have a direct impact on your sport due to the transferability of the specific training that you have performed (Gamble, 2013). For example, performing box jumps to improve vertical power, helping a basketball player to increase their jump height.  

Your goals, Our goals

We want to work WITH you. Therefore, we want to travel with you on your evolution, by working together. When creating your goals, you will have an in-depth conversation with your coach about what you would like to achieve about your program – remember, this is about you! By having this conversation, you and your coach can work together to create challenging but achievable goals that motivated you and help you to improve and keep on improving your performance. Your targets are always based around you, so they will always be realistically achievable, meaning that you will always be improving! 

Your sport? Your position? Develop for enjoyment? Develop for progression? 

As we have said before, your training program is about you! How serious are you looking to take your sport? Is it to progress to a higher playing level? Is it for enjoyment? Is it for social reasons? All of our programs cater for how far you want to progress in your sport. You might think that Strength and Conditioning isn’t for you if you’re not looking to progress to a higher level, but this couldn’t be further from the truth. It can help improve your overall fitness to allow you to enjoy taking part in the sport you love to another level. Evolve in the way you want to!

Types of training and periodization

Just like there is more than one way to peel an orange, there is also more than one way to train effectively! The program created for you will implement training methods that are suitable for you, as well as volumes, intensities and exercises that are suited to your goals. We’re also open to your ideas as well – if there is something that you would like to try, let us know and we will find a way to fit it in to your program! Just a few of the many training methods that we can offer (again not limited to) are: 

  • Traditional Resistance Training

  • Ballistic Training

  • Plyometric Training

  • Complex Training

  • Speed Training

  • Core Stability Training

  • High Intensity Interval Training

As an athlete, your priority is your sport. Therefore, Strength and Conditioning is an additional tool to improve your performance, and not take over your sport. At Evolution SBP, we will consider your schedule and plan your training carefully so that you can train effectively in the gym but also in your technical training. We implement scientifically proven periodization models to do this, so that you can feel fresh, adapt and peak in your performance for your sport. 

Open mind to new training styles, not your standard training. 

The definition of insanity is doing the same thing over, and over, and over again, and then expecting a different outcome. We like to mix things up and make it interesting and fresh. Our programs will vary so that they keep you excited and motivated to train and make those improvements to help you evolve. Again, we are open to your suggestions and feedback – if there is something that you would like to do then let us know and we will find a way to get it in to your program! 

Getting started with Evolution SBP and how we work.

Ask yourself this question: If you knew you could do Strength and Conditioning and it would make you a better athlete, would you do it? Well, if the answer is yes, then you have come to the right place! We’re here to help you on your journey. If you have any questions, then please do not hesitate to drop us a line and send us an email. 

If you want to start your online of 1-to-1 program, then go to our services page, where you can sign up. Try to answer all questions as honestly as possible and we will be in touch very soon. One you have purchased your program, you will receive your program soon after, as well as any instructions/information that you need to know about. Once you have everything you need, you can get the wheels in motion to your Evolution! 

Still not sure? Get in touch with us – we’re more than happy to speak with you!