Strength & Conditioning Q&A

I've started this thread as a continuation from my other thread for people to ask on S&C . I've received my coaching accredition from an overseas body hence i would like to share whatever i can and contribute to the forum as how much i've learnt from all

Hello mate,

Its very nice of you to offer your expertise to follow GR members...

One question how is it different S&C coaching different from certified personal trainers? Assuming both coaches are fully certified

thx
eqtrend

nientsu wrote:

Hi ironstarz

Welcome back. Pls feel free to sign up in Monica's batam game.

Am keen on any fat loss conditioning and golf centric conditioning workout. Would appreciate if you could share.

For a fat loss program , i would advise on a HIIT ( High Intensity Interval Training) workout, but it may not be suitable for all especially for people who have not been exercising for some time. As our body needs to be properly conditioned before we move on to a more physically demanding exercise , it would be important to have progressive training.

For a person who have not been exercising should start of with the below sample program. Please bear in mind that before attempting any exercise , one should have done his individual PAR-Q survey.
http://www.ssc.gov.sg/publish/sports_safety/home/sports_safety/sports_s_a_f_e__u.html

P.S this is a generic program designed and developed for a beginner for a specific program, one should indicate

1. Age
2. Fitness level ( Frequent or outlier )
3. Rough Diet
4. Ht & wt
5. Injuries


Week 1
Mon = 2km brisk walk
Tue = Compound Exercises A
Wed =2km brisk walk @ a increased pace
Thur = rest
Fri = 3km brisk walk
Sat & Sun day= rest

Week 2
Mon = 3km brisk walk
Tue = Compound Exercise B
Wed 3km brisk walk @ a increased pace
Thur = rest
Fri = 4km brisk walk
Sat & Sun day= rest

Week 3
Mon = 2km slow jog
Tue = Compound Exercise A
Wed ( 2km jog @ a increased pace)
Thur = Compound Exercise B
Fri = 3km slow jog
Sat & Sun day= rest

Week 4
Mon = 3km slow jog
Tue = Compound Exercise A
Wed ( 3km jog @ a increased pace)
Thur = Compound Exercise B
Fri = 4km slow jog
Sat & Sun day= rest

Week 5
Mon = 4 x 400m interval training ( Sprint 400m @1.50-2.00 min each )
Tue = Compound Exercise A
Wed ( 4km jog )
Thur = Compound Exercise B
Fri = 2km Fartlek Training ( ( Slow jog 60 secs / sprint 30 secs )
Sat & Sun day= rest

Week 6
Mon = 5 x 400m interval training ( Sprint 400m @1.50-2.00 min each )
Tue = Compound Exercise A
Wed ( 5km jog )
Thur = Compound Exercise B
Fri = 2km Fartlek Training ( ( Slow jog 60 secs / sprint 30 secs )
Sat & Sun day= rest

Week 7
Mon = 6 x 400m interval training ( Sprint 400m @1.45-1.50 min each )
Tue = Compound Exercise A
Wed ( 4km jog )
Thur = Compound Exercise B
Fri = 3km Fartlek Training ( ( Slow jog 60 secs / sprint 30 secs )
Sat & Sun day= rest

Week 8
Mon = 6 x 400m interval training ( Sprint 400m @1.40-1.50 min each )
Tue = Compound Exercise A
Wed ( 4km jog )
Thur = Compound Exercise B
Fri = 3km Fartlek Training ( ( Slow jog 60 secs / sprint 30 secs )
Sat & Sun day= rest



Compound Exercise A

Squats 4 sets x 8reps @ 60% 1 Rep Max
Bench Press 4 sets x 8 reps @60% 1 Rep Max
Trunk Rotation 2 sets of 15 reps
Sit Up 2 sets of 20 reps

https://www.youtube.com/watch?v=oUFfEJIVrxw

Compound Exercise B

Side Laterial Dumb Bell Raise 4 sets x 8reps @ 60% 1 Rep Max
Pull up / Chin Up 4 sets of 8 reps ( Can be assisted )
Plank 2 sets of 45 secs

P.S all exercises can be found in youtube

eqtrend wrote:

Hello mate,

Its very nice of you to offer your expertise to follow GR members...

One question how is it different S&C coaching different from certified personal trainers? Assuming both coaches are fully certified

thx
eqtrend

Maybe a rough example would be compare a national team track and field running coach and a personal trainer at a xxx gym . They are different in term of their job scope. A S&C coach should be focusing on improving a person's ability to perform or execute a certain sports.

But a physical trainer's focus would be on the clien'ts goal , it could be fat loss / muscle building / mass gaining etc.


Example of a S&C

Australian Strength & Conditioning Association

National Coaching Accreditation Programme (NCAP)

In my last 10 years of weightlifting , I've never seen any PT making the client do olympic lift such as snatch / clean and jerk etc. They will spend more time making a client running on a threadmill etc. Reason is because a PT would not be getting a client to do such exercise due to the high risk involved.

golfjoy wrote:

Wah... congrats on your achievement!!

Any pointers to on how to engage our core muscles esp. the tummy area .. ya know?
wanna trim those spare tyres lahhhh ... haiZzz

To be honest it would be generally impossible to have spot reduction with training alone, the only way to attain a spot reduction would be liposuction.

When a person lose weight, it will be an overall entire body transformation, the abs may show early or late depending on genes.

Example this is a pic of me in 2011 Oct

October


November


Feb


Current



As you can see it would be an overall change as mentioned. In the earlier post i've mentioned calories output>input will result in fat loss . But how can it be done.Below are some short answers

1. High Intensity Interval Training => It would leave your body in a raging metabolism rate for the rest of the day.

2. Reducing carbs and increase protein intake

3. Weight lifting to build more muscles as increased lean muscle mass would result in a higher metabolism rate.


Common mistakes

1. People do is to do 10000001 crunches and situp in one day , hoping their midsection would be tight and abs showing , but that will not be the case, instead their waist line will increase as the muscle becomes bigger and the layer of fat around is still present.

2. Isolation exercise such as bicep curl, tricep extension etc are only a small block of training, more focus should be emphasised on compound exercises such as bench press, squats , over head press , pull up .

3. People like to train the upper body and forget the leg. Trust me squats will change your entire body in a zippy manner


What is the meaning of compound exercise?

1. It would be 1 exercise which involved different muscle group to work in order to execute the movement. This would result in higher calories burnt compared to isolation such as bicep curl


Hope it helps, feel free to ask more

Bro Ironstarz,

That transformation is great. I've been trying to achieve better body shape but to date... no result... hahaha..

kevinhwc wrote:

Bro Ironstarz,

That transformation is great. I've been trying to achieve better body shape but to date... no result... hahaha..

because your input is more than output?

I've been working out for 10 years but to no result. It's only when I have proper knowledge and train correctly , then result came fast you might want to review what you have been doing, something could be improved on to achieve your aim

ironstarz u can soon change nick to ironman liao... excellent transformation..
me like kevin.. trying and given up hope liao... all i lost was time...lol
thx for sharing bro

jeffman88 wrote:

ironstarz u can soon change nick to ironman liao... excellent transformation..
me like kevin.. trying and given up hope liao... all i lost was time...lol
thx for sharing bro

I ran almost 10k per wk...ok weight drop, but still not ironstarz abs....

Don't say until like that la, to be honest in my honest opinion , long distance run are not exactly the best way to cut fat, the intensity is not there, it only give a good cardio session and sweat out.To cut short a 20 min interval training will burn more than a 60min long distance run.

enwee wrote:

kevinhwc wrote:

Bro Ironstarz,

That transformation is great. I've been trying to achieve better body shape but to date... no result... hahaha..

because your input is more than output?

I think so too.... hahahha

bro ironstarz, are you a model or what? with body like that you can easily be a coverboy. been wanting to have a body like yours, but i only last 3 mins running on treadmill. how to have more stamina?

audi wrote:

bro ironstarz, are you a model or what? with body like that you can easily be a coverboy. been wanting to have a body like yours, but i only last 3 mins running on treadmill. how to have more stamina?

Run more....

I'm far away from your Oct photo..... me no hope liao...

kevinhwc wrote:

I'm far away from your Oct photo..... me no hope liao...

As if you are the only one, even when my weight was at 55 it's never like that for the abs.

bro enwee, can not bro. if i run more, i feel like vomiting.

audi wrote:

bro enwee, can not bro. if i run more, i feel like vomiting.

Can start from brisk walking....btw it's good to have good stamina, help you play walking course.

If there is a problem for running , brisk walk first before progressing to slow jog , there is a need for progressive built up before attempting any intense training . Safety come first

Hi ironstarz , nice to know you're contributing back to the community!

Hence one question , which muscles/body part should we focus on for golf? Thighs? Or forearm prehaps? Followed by what exercises can we do at home to help S&C (strength&conditioning) that part of our body?


Thanks alot in advance!

Hi Bryan , for golf one of the main focus should be the core muscles group, basically the part that connects our upper and lower body .

In short it will be the abs, obliques, lower back ( spine ) I will propose strengthening the midsection rather then train for strength.

Home exercise could be in form of sit up , air cycling with alternate elbow to knee , planks .
Personally I would invest in a simple band which is rubber and it can be used to create tension for strengthening muscle with gentle resistance as the spine is a fragile part

Hi ironstarz,

I like to lost weight, but my wife don't allow, she said if I'm fat, it will make her look slimmer, so she keeps buying tibits and feed me.

Nice sharing dude!

Glad you are back in this game.

sometimes i experience lower-back pain after i finish my game, especially when i walk during my game. what is wrong with me? too fat that my lower back can't hold my weight?

audi wrote:

sometimes i experience lower-back pain after i finish my game, especially when i walk during my game. what is wrong with me? too fat that my lower back can't hold my weight?

Pain shooting down leg?