Fall 2011,     KIN 425 Concepts of Strength & Conditioning  Updated

Final Project:  Athlete Strength & Conditioning Program Design (150 points)

** Final project: Due Monday, December 12 by 2:00pm (or sooner if you have it ready)

Project Instructions:

Choose partners for group project

The following work is to be produced with MS Word and MS Excel and turned in as a notebook (no loose sheets or paper clips will be accepted for final work)

1.) Produce A Needs Analysis

• Muscle Groups

• Energy Sources

• Muscle Actions

• Biomotor Ability Needs

• Common Injuries

2.) Produce Testing Data (hypothetical)

• Evaluation of the Sport

• Assessment of the Athlete

• Battery of Tests

• Give detailed athlete data (testing results)

3.) List of Exercises and Drills (anything that will be utilized in your program needs to be listed here)

4.) Warm-up and dynamic stretch section

• Weight training warm-up

• Speed, agility and conditioning warm-up

5.) Plyometric section

• 12 weeks - progress through 3-4 stages

• Lower body dominant drills

• Upper body dominant drills

6.) Speed, Agility and Conditioning section

• Acceleration Drills

• Top-end sports speed drills

• Change of direction footwork drills (<15 yards)

• Change of direction agility drills (>15 yards)

7.) Sports Nutrition section

• Pre-Workout

• During Workout

• Post Workout

8.) Weight training workouts (microcycles)

Produce 1 workout sheet for each week of training

• The Resistance Training Program Design Variables :

  1.    Needs Analysis

  2.    Exercise Selection

  3.    Training Frequency

  4.    Exercise Order

  5.    Training Load and Repetitions

  6.    Volume

  7.    Rest Periods

• 4 weeks Hypertrophy

• 4 weeks Strength

• 4 weeks Power/Peaking or Muscular Endurance/Peaking

choose either 3 or 4 days per week (M,W,F, - T,Th,S, - Sun,T,Th, - M,T,Th,F, etc.)

If you have mistakes you will be emailed to pick-up your work and make changes before submitting your final project.

 9.) Final complete project [12/12/11 by 2:00pm or earlier if ready]

updated 10/24/11, by G.Werner