Strength and conditioning is simple in theory: consistent training, smart progression, and athlete buy-in.
However, in reality, most coaches operate within what I call the S&C prison: a set of constraints that limit our ability to deliver the training effect that athletes need.
Here are three of the most challenging logistical constraints that will undeniably limit the effectiveness of even the best S&C programs:
1. No Summer Training
Summer is the most critical time to build physical qualities. No games, no practices, no travel so it’s the perfect environment for consistent strength and conditioning.
Yet, in many programs, athletes disappear during the summer. That means the foundation for the upcoming season is shaky from the start, and we’re forced to play catch-up once they return.
2. Low Frequency Training
If you only see athletes one or two times per week, progress becomes difficult to achieve. Adaptations require consistent exposure, and without frequency, you’re left with two bad options:
- Push higher volumes in each session (risking fatigue, poor technique, or low intent), or
- Accept slow (or no) progress.
Neither option is ideal, but it’s the reality many of us face when sports coaches prioritize practice or skill sessions over physical prep. Additionally, cutting a lift (common in team sports) becomes a more significant issue when the frequency is low.
3. Training After Practice
The most common (and brutal) constraint is being stuck training athletes after practice. By then, athletes are tired, mentally exhausted, and energy-depleted.
They lack the same motivation and focus, which means we either cut corners on quality or accept lower outputs. You can argue that chasing gains post practice is just spinning the wheels - you're doing the work, but not much good will come from it.
Breaking Free
These constraints are real and describe many S&C environments.
If you find yourself in S&C prison, here are a few strategies to break out:
- Building stronger relationships with sport coaches to advocate for better setups.
- Micro-dosing training (low volume, higher frequency)
- Take advantage of warmups to expose athletes to running, jumping, COD, etc.
- Emphasizing recovery and intent over volume
These constraints don’t excuse a poor S&C program; they demand more intentional training and smarter coaching. The prison is real, but the best coaches figure out how to work the system rather than let the system work them.
I hope this helps,
Ramsey
