Just as with all sports, there are some very basic principles in strength conditioning that can be called “fundamental”, meaning that these principles should be taught by everyone and used by everyone, every time they train. There are two categories of fundamentals for strength conditioning, fundamental guidelines and fundamental movements. In this issue, we will focus on the fundamental guidelines. The following fundamental guidelines should be the basis for all conditioning programs. In order to optimize your results and get a good return for your time in the gym or on the field, these basic guidelines need to be adhered to.
Fundamental Guidelines for Resistance Training
Aerobic Warm-up of at least 10 minutes A good active warm-up at a low intensity is essential to increase blood flow and thus lubricate and loosen your joints and muscles. A low impact activity such as cycling is ideal for your aerobic warm-up. A good aerobic warm-up is critical for those of us with injuries or joint soreness, any of the cardiac risk factors, and also becomes more important the older we get. Aerobic equipment that incorporates arm movements, such as the popular elliptical striders, is best for anyone with shoulder problems (past or present injuries, or soreness or stiffness). Athletes who warm up properly are able to work harder during their workouts and thus get better results. The consequences for not warming up include increased acute injuries (such as strains, sprains and muscle pulls), increased stress on the cardiovascular system, development of over training syndromes, and increased amounts of cumulative micro trauma which can lead to permanent damage of joints and surrounding tissues.
Controlled movements and strict form at all times. Most weight lifting movements should be slow and controlled with about a two second lifting cadence to a four second lowering. Along with correct lifting form, this lifting cadence produces the ideal stress for strength development. Moving weights faster produces more strain of the joints, which can lead to cumulative micro trauma and eventual injuries. We have seen many shoulder, low back and knee injuries either caused by poor form or moving the weights too fast. There are, however, some lifts which athletes need to perform explosively when they are training for power. When training explosively, perfect form is required and the chances of injuries are greatly increased.
Work larger muscles first. Smaller muscles will fatigue if they are worked during the first part of your workout and this may effect the amount of weight or reps for larger muscle exercises.
Follow a training program and keep track of your workouts. Setting up a training program based on your needs and goals is the only way to produce the results you are looking for. If you are not an expert in the field of strength and conditioning, then hire a qualified personal trainer or strength coach to set one up for you. One of the main reasons for not getting the results you want from your conditioning program is not having a program that is designed specifically for your needs. The only way to follow a program is to keep track of every workout on a workout card.
Easy aerobic cool-down of at least 5 minutes. Light aerobic activity at the end of your strength workout will help to loosen up and “flush out” the muscles, aiding in recovery and getting your body ready for the next session. The more intense your workout is, the more beneficial the cool-down. Easier low impact aerobic activities such as spinning or incline cycling are ideal cool-down activities. Skipping the cool-down can reduce recovery time through increased tightness and/or soreness in the muscles worked. The cardiovascular system needs to be eased back down to resting levels as well, and this is more important the older we get and for anyone with any cardiovascular risk factors.
For more information or for questions about a conditioning program for your specific sport or activity, please contact one of our offices!

Running injuries are quite common. But they can be reduced if you follow the proper conditioning and training programs; wear the appropriate apparel and footwear; and are aware of your running environment. Follow these guidelines to help prevent injuries.
- Plan a progressive running program to prevent injuries. A five-minute warm-up (which should raise your temperature by one degree) followed by stretching exercises, is essential before starting a run. Following the run, stretching again is important.
-During hot weather, run in the early morning or evening, to avoid heat exhaustion. Do not run when pollution levels are high.
-Start your run with the body feeling "a little cool" since body temperature will increase when you start running.
-You can lose between six and 12 ounces of fluid for every 20 minutes of running. Drink 10-15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along your route. Weigh yourself before and after a run. For every pound lost, drink one pint of fluid.
-Run in the shade if possible to avoid direct sun. If exposed to the sun, apply at least #15 sunscreen. Wear sunglasses to filter out UVA and UVB rays, and wear a hat with a visor to shade your eyes and face.
-In high altitudes, runners should gradually acclimate themselves to lower oxygen levels, by slow, steady increases in speed and distance.
-When selecting a running shoe, look for good shock absorption and construction that will provide stability and cushioning to the foot. Make sure that there is a thumbnail's width between the end of the longest toe and the end of the shoe. Buy shoes at the end of the day when the foot is the largest. Every foot is different, so make sure you visit a store that carries a wide selection of shoes. It is also a good idea to have your foot evaluated by a therapist to give you suggestions on what is best for you.
-Sixty percent of a shoe's shock absorption is lost after 250-500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every nine to 12 months.
-Excessive clothing can produce sweating, which causes the body to lose heat rapidly and can increase the risk of hypothermia. Instead, dress in layers. The inner layer should be material that takes perspiration away from the skin (polypropylene, thermax); the middle layer (not necessary for legs) should be for insulation and absorbing moisture (cotton); the outer layer should protect against wind and moisture (nylon).
-To avoid frostbite in cold weather, do not have gaps of bare skin between gloves and jackets, wear a hat, and cover the neck. Petroleum jelly can be used on exposed areas, such as the nose. -Do not run at night, but if you run at dusk or dawn, wear reflective material. Don't wear a headset or jewelry while running. -Run with a partner. If alone, carry identification, or write your name, phone number, blood type, and medical information on the inside sole of your running shoe.
-Let others know where you will be running, and stay in familiar areas, away from traffic. Have a whistle or other noisemaker to use in an emergency and carry change in case you need to make a phone call.
-Whenever possible, run on a clear, smooth, resilient, even, and reasonably soft surface. Avoid running on hills, which increases stress on the ankle and foot.
-When running on curved surfaces, change directions in forward movement, so that you have even pressure on both feet during the run.
If these tips aren't enough or if you are reading these after the fact, and are already plagued by a running injury, please click below for more information on specific injuries.