Examine training methods for strength, power, speed and flexibility, and design a periodised plan that integrates these capacities for a chosen athlete

What this sub-topic is asking

NESA wants you to apply the principles of training (specificity, progressive overload, FITT, reversibility, individuality, variation) to each of the four physical capacities (strength, power, speed, flexibility), describe the established methods used for each, and integrate them into a periodised plan for an athlete in a chosen sport (typically a team sport).

The answer

Strength training

Strength is the maximal force a muscle (or muscle group) can produce. The dominant method is resistance training, with loading patterns differing by goal:

• Maximal strength: roughly 1-5 reps per set at 85 to 100% of one-rep max (1RM), longer rest (3-5 min), lower total volume. Trains neural recruitment and high-threshold motor units.
• Hypertrophy (muscle size): roughly 6-12 reps at 65-80% 1RM, moderate rest (1-2 min), higher total volume. Drives muscle fibre cross-sectional area increase.
• Muscular endurance: 15+ reps at lower loads, short rest.

These ranges are widely taught in sport-science consensus documents (ACSM, NSCA). Progressive overload is applied by increasing load, reps, sets, or reducing rest over time. Specificity means choosing exercises whose movement pattern resembles the sport (e.g. squat and trap-bar deadlift for athletes who jump and sprint).

Power training

Power is the rate of force production (work per unit time). It bridges strength and speed.

• Plyometrics (depth jumps, bounds, hops, medicine-ball throws) train the stretch-shortening cycle and rapid force production.
• Olympic lift derivatives (power clean, hang clean, snatch pull, push press) train triple-extension at high velocity.
• Ballistic resistance (jump squats, bench throws) emphasises moving moderate loads as fast as possible.

Typical loading is lower reps (3-5) with full recovery so quality stays high. Volume must be controlled because plyometric ground-reaction forces are large.

Speed training

Speed is movement velocity, usually trained as sprint speed and change-of-direction speed.

• Sprint mechanics work: acceleration drills, wall drills, A and B skips. Reinforces posture, knee drive, ground contact.
• Maximal-velocity sprints: typically 20-60 m efforts with full rest (often 2-3 min for short sprints, longer for longer efforts) so the athlete reproduces near-maximal speed each rep.
• Resisted sprints: sled drags or sled pushes with moderate loads to bias the acceleration phase; heavier sleds train horizontal force production.
• Hill sprints: uphill bias the push-off; downhill (used carefully) can train overspeed mechanics.

Specificity matters: a rugby winger needs different distances and recoveries from a soccer midfielder.

Flexibility training

Flexibility is the range of motion at a joint. Three main methods:

• Static stretching: the stretch is held at end-range, typically 20-30 seconds, multiple repetitions. Best used post-session or in dedicated mobility blocks. Long static stretches immediately before a high-power session can transiently reduce force output.
• Dynamic stretching: controlled movement through range (leg swings, walking lunges with rotation, A-skips). Best used in warm-up before training and competition.
• Proprioceptive Neuromuscular Facilitation (PNF): contract-relax patterns, often partner-assisted. Highly effective for range gains; more time-intensive.

Periodising the capacities for a team-sport athlete

A team-sport athlete (e.g. a rugby union player, a netballer, a hockey midfielder) needs all four capacities simultaneously plus aerobic and anaerobic conditioning. Periodisation structures the year into phases so capacities are emphasised without all maxing out at once.

A simplified annual structure:

• Off-season (general preparation): higher volume hypertrophy and base strength; aerobic base; mobility work; reintroduce sprint mechanics at sub-maximal speeds.
• Pre-season (specific preparation): shift toward maximal strength and power (Olympic-lift derivatives, plyometrics); speed work at higher intensities; sport-specific conditioning.
• In-season (competition): maintain strength and power with reduced volume; prioritise speed and recovery; technical and tactical training dominate.
• Post-season (transition): active recovery, reduced training stress, address injuries, light mobility.

Within a microcycle, heavy strength and high-quality speed work go on separate days from high-volume conditioning to protect quality. This is block or conjugate periodisation in different traditions.

Examples in context

Example 1. The Australian Institute of Sport (AIS) strength-and-conditioning model. The AIS publishes athlete-development frameworks that integrate strength, power, speed and mobility around the competition calendar of each sport. The model emphasises sport-specific testing, individualised loading (since 1RMs vary widely between athletes), and a clear weekly structure that separates high-quality power and speed sessions from heavy conditioning. The AIS is a strong example to cite for sport-science consensus applied in an Australian context.

Example 2. Plyometric training for jump performance. A well-replicated finding in sport-science research is that structured plyometric programs (depth jumps, box jumps, bounds), typically performed two to three sessions per week for several weeks, produce measurable improvements in vertical jump height and sprint acceleration in trained team-sport athletes. The mechanism is improved use of the stretch-shortening cycle and faster rate of force development. The example illustrates progressive overload (jump height, contact intensity, total foot contacts) and specificity (jumping trains jumping) operating together.

Try this

Q1. Compare the loading parameters (reps, intensity, rest) for strength, hypertrophy and power training. [6 marks]

• Cue. Strength: 1-5 reps, 85-100% 1RM, 3-5 min rest. Hypertrophy: 6-12 reps, 65-80% 1RM, 1-2 min rest. Power: 3-5 reps, sub-maximal load moved fast, full recovery. Cite ACSM / NSCA consensus.

Q2. Explain how static, dynamic and PNF stretching differ, and recommend when each is best used in a training session. [6 marks]

• Cue. Static (hold at end-range ~20-30 sec, post-session or mobility block; avoid immediately before maximal-effort work). Dynamic (controlled movement through range, warm-up). PNF (contract-relax, range gains, time-intensive). Justify timing using the transient strength loss evidence.

Q3. Design and justify a periodised annual plan that integrates strength, power, speed and flexibility for a team-sport athlete of your choice. [8 marks]

• Cue. Name the sport and athlete role. Apply phases (off-season hypertrophy and base; pre-season max strength and power; in-season maintenance; transition recovery). Specify the methods (resistance, plyo, sprint, mobility) and the principles (specificity, progressive overload, FITT, individuality). Justify with sport-science consensus (AIS, ACSM, NSCA).