Strength and Conditioning | MuscleSquad

Strength and Conditioning

Strength and conditioning covers a wide range of exercises aimed at developing your strength, endurance and power to improve physical performance. To target all of these areas and more, strength and conditioning will generally include a mixture of training styles, such as HIIT, plyometrics, strength and more. It's very popular among athletes, as it enhances your performance, reduces your risk of injury and promotes fast recovery. It's a real all-rounder.



Strength Training

Strength training involves exercising with weights at 85-95% of your 1RM for 2-6 reps. This could include deadlifts, pull-ups, squats, bench press and more. If you were training for just strength, you would focus on slow and controlled movements with lots of rest in between sets; however, as part of an S&C session, strength exercises would likely appear in-between more explosive movements such as kettlebell swings and ball slams.


Endurance Training

Your endurance is your body's ability to maintain a level of performance for a long period. This could be aerobic endurance, such as going for a long run, or anaerobic endurance, which refers to exercises like weightlifting for high reps. Playing sport, holding movements like a plank, squatting and swimming are all excellent exercises for endurance. During an S&C session, you will be doing a mixture of many different exercises, keeping your heart rate high and your muscles working consistently, meaning it's a great all-round session for endurance, strength and power.


What equipment do you need for strength and conditioning?

Strength and Conditioning is very active, so it can be helpful to use versatile equipment that allows you to quickly switch between exercises - such as kettlebells, slamballs and barbells.