By Sixto Carlos and Carlomagno Canta, CSCS
Edited by Bong Pico

1. Many strength and conditioning programs for sports are outdated. For example, athletes would normally make you do a hundred repetitions, (which is not only unnecessary, but is also counterproductive) and tends to “overtrain” the athlete. In some aspect it is good for your GPP or basic conditioning but that time could have been dedicated to power training, endurance, etc.

2. Some moves are very complex and you cannot learn them in one lesson. A good example is Weightlifting movements and plyometrics which are needed to be structured to fit your martial arts or sports training. A smart strength coach evaluates your sport and studies the attributes of your sport. The program will depend on what is trainable and what is needed to build your base.

3. Sports have different attributes such as: agility, speed, endurance, skill, technique and strength. Skills training and strength training should be separate. In some sports, it is thought that by adding some weight (resistance) to a move, it will automatically improve the technique. The problem here is that the specific movement would use a different set of muscle group if done slowly, thus when the resistance is removed; the skill is not transferred into the sport therefore it fails to recruit the desired muscles for the specific sport, thus affecting your accuracy.

4. It would be best if you can get somebody to train you in the different aspects of your chosen sport. Ask the help of your sports coach for your technique and skill. Hire a certified strength and conditioning coach to train you in strength and conditioning.

5. A lot of sports enthusiasts have forgotten the strength and conditioning aspects of a specific sport. The former Soviet Union was successful in integrating strength training to their sports training. The World took notice when records fell and techniques improved. It is time for the local sports associations in the country to follow their example. Strength training for sports was never done right. They do gazillion reps and get sore then blame strength training for making them stiff and slow. In the end scrapping the strength training program and their chances for greatness.

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The path to greatness is knowledge. Get a knowledgeable certified strength coach and you will improve your strength and power and it will lead you to your goals.


Carlomagno Canta,CSCS is a freelance strength coach and certified strength and conditioning specialist by the National Strength and Conditioning Association (NSCA) and an advisor in Men’s Health Philippines. Has handled the strength and conditioning of some local and international MMA fighters, wrestlers. Handled some members of the Philippine Team when he was still a volunteer in the Philippine Center for Sports Medicine (PCSM).

Sixto Carlos is the head of Carlos Hermanos school of Arnis and has taught the Philippine Scout Rangers and Philippine Marines about stick and knife fighting.

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