Understanding the Types and Their Uses
By: Mitch Kramer
When it comes to athletic training, strength and conditioning are often seen as the cornerstone of peak performance. However, many athletes don't realize that strength and conditioning is just one side of the coin. To truly optimize athletic performance, both performance conditioning and aerobic conditioning need to be integrated into a training regimen. Understanding the differences between these two types of conditioning and how to use them effectively can make all the difference in an athlete's success.
Performance Conditioning: Tailoring Your Training to Your Sport
Performance conditioning is all about preparing your body for the specific demands of your sport. This type of training focuses on the movements and muscles you'll use during competition, ensuring that your body is not only ready but also optimized for peak performance.
Sport-Specific Training: The foundation of performance conditioning is sport-specific training. This means incorporating exercises and drills that mimic the movements you'll perform in your sport. For example, athletes like baseball or softball players should include rotational exercises in their training routines to strengthen those specific movements.
Using Sport Equipment: To make training even more relevant, it's essential to include your sport's equipment in your workouts. Softball and baseball players should practice throwing, while basketball and soccer players should focus on shooting and dribbling.
Full Range of Motion and Explosive Movements: Performance conditioning isn't just about building strength—it's also about enhancing power and agility. Training should involve full ranges of motion and explosive exercises to ensure that every muscle is engaged and ready to perform.
High-Intensity Training: As the season approaches, it's important to increase the intensity of your workouts by upping the tempo, reducing rest times, and lowering the number of reps. This helps simulate the conditions of actual gameplay, preparing your body for the demands of competition.
Aerobic Conditioning: Building Endurance and Stamina
While performance conditioning hones the specific skills needed for your sport, aerobic conditioning focuses on increasing your cardiovascular capacity, allowing you to perform at your best for longer periods.
Extended Workouts and Increased Distance: Aerobic conditioning involves gradually increasing the duration of your workouts and the distance you cover in your cardio sessions. This helps build the endurance needed to maintain peak performance throughout a game or match.
Sport-Relevant Movements: Just as with performance conditioning, aerobic conditioning should incorporate movements that are relevant to your sport. For athletes in agility-based sports, this might mean including drills that involve quick changes of direction.
Cross-Training in the Off-Season: To prevent burnout and improve overall fitness, athletes should engage in different types of cross-training during the off-season. Activities like swimming, biking, rowing, skiing, or High-Intensity Interval Training (HIIT) can improve balance, endurance, and strength, which can enhance overall performance when you return to your main sport.
"Train to be the most explosive athlete out there!" - Brandon Hogan (Founder and CEO of Bar Raising Fitness)
Conclusion: The Importance of a Balanced Approach
Both performance and aerobic conditioning are crucial for an athlete's health and success. While aerobic conditioning builds the stamina and cardiovascular strength needed to sustain athletic performance, performance conditioning ensures that your body is finely tuned for the specific movements of your sport.
Together, these two types of conditioning reduce the risk of injury, enhance overall performance, and prepare the body for the demands of the upcoming season. By integrating both into your training regimen, you'll be better equipped to reach your full athletic potential.