EXS 325: Principles of Strength & Conditioning
Programming Project
Students will work in groups of 3 and be tasked with creating a strength and conditioning
program for an athlete/sport of their choice.
This project will include two submissions – one Word document and one Excel Document.
The goal is to have a half year plan for 26 weeks of a S&C program by the end of the course. The
26-week plan consists of a 16-week Preparatory Period and a 10-week 1st Transition.
Excel Document
• Provide an Excel template of your training cycles for the 26 weeks. Excel design and
creation will be discussed and practiced in class.
• The 26-week plan consists of a 16-week Preparatory Period and a 10-week 1st Transition
Period.
• Each phase of the program should include a comprehensive S&C program that addresses
all aspects of strength conditioning.
• The programs should be:
o Individualized plan specific to your athlete
o Well described:
Name of the exercises (description if needed)
Volume of the exercises including exercises, sets, reps, intensity (%1RM,
RPE), weight for each workout BE SPECIFIC
Frequency – what days they will work out.
Rest periods
Proper periodization
Practical and applicable to your athlete
Remember to include any energy system training.
Must follow proper exercise order: power, resistance, conditioning.
Word document
Introduction - This is to be written in paragraph form and include the following:
• Name of sport
• Experience level of your athlete and position or specialty, ie. High jump event, etc...
• Perform and describe your needs analysis for the sport:
o Physiological requirements of the sport, biomechanical considerations, common
injuries
• Describe your needs analysis of the athlete:
o Training status, training goal, etc…
• Which training parameters are the most important for the sport and which energy
systems are you focused on with training?
Phase 1: Preparatory Period (hypertrophy/strength
endurance phase & basic strength phase)
To be written in paragraph form
Goals
• List the training parameters that you desire to train during this period.
• The goals should build upon each other in a progressive manner.
• Workouts should address the stated goals.
• Explain your justification for the program. (Why did you program the way that you did?)
Dynamic Warm up
• Provide a warmup that will be used for this phase. Include when it would be used (before
what workout or type of workout)
Cool Down
• Provide a cool down that will be used for this phase. Include when it would be used (after
what workout or type of workout)
Phase 2: First Transition Period (strength & power phase
& taper)
To be written in paragraph form
Goals
• List the training parameters that you desire to train during this period.
• The goals should build upon each other in a progressive manner.
• Workouts should address the stated goals.
• Explain your justification for the program. (Why did you program the way that you did?)
Dynamic Warm up
• Provide a warmup that will be used for this phase. Include when it would be used (before
what workout or type of workout)
MUST BE DIFFERENT THAN PHASE 1
Cool Down
• Provide a cool down that will be used for this phase. Include when it would be used (after
what workout or type of workout)
MUST BE DIFFERENT THAN PHASE 1
Conclusion
To be written in paragraph form
• Write a summary of this program (this should reinforce the major points of the program.)
o How did the training periods and goals for each period differ and why?
(You are justifying your program is appropriate for each training period.)
• Any additional information or factors to consider.
Grading:
Rubric is provided on Brightspace
Grading breakdown:
Criteria:
Format Excel document 10 points
Periodization Phase 1 15 points
Periodization Phase 2 15 points
Word Document:
Introduction 10 points
Phase I 10 points
Phase 2 10 points
Conclusion 10 points
Groupmate Evaluation 20 points
Total 100 points
