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ISSA Strength & Conditioning study materials
ISSA Strength & Conditioning study resources

ISSA Strength & Conditioning: Program Design for Strength, Speed, and Performance

ISSA Strength & Conditioning · Work through your exam, one topic at a time.

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Program Design for Strength, Speed, and Performance

Domain 1: Program Design for Strength, Speed, and Performance

This domain tests whether you can turn a needs analysis into a coherent training plan. Expect questions on exercise order, volume and intensity targets, periodization, speed and plyometric prescription, and concurrent training.

Core rules

  • Start with a needs analysis: sport demands, injury history, training age, schedule, equipment.
  • Sequence the session: explosive/power/Olympic derivatives first, then strength/power lifts, then hypertrophy/accessory, then conditioning. Skill and speed before fatigue.
  • Strength is driven by intensity and volume; use %1RM or accurate RPE. Keep most strength work in 75-90% 1RM for experienced lifters and 60-75% for novices.
  • Speed work is high quality, low volume, full recovery (e.g., 3-6 reps of 10-30 m with 1-3 min rest). Stop when velocity drops.
  • Plyometrics: low-to-moderate contacts for novices (40-60 ground contacts), progress to 80-120 for advanced; full recovery, no plyos on sore or damaged legs.
  • Concurrent training: separate heavy strength and high-volume endurance by 6+ hours or on different days; place strength before endurance when both are in one session.

Worked example

A rugby back needs more acceleration and strength over 8 weeks, lifting 3 days/week and conditioning 2 days. Weeks 1-3: technique and base-trap-bar deadlift 3x5 at 75%, split squat 3x8, 10-m sprints 4x2 with full rest; conditioning on non-lifting days. Weeks 4-6: intensity up-deadlift 5x3 at 85%, jump squats 3x5 low volume, sprint 20 m 4x2. Weeks 7-8: taper volume 40%, keep intensity, sprint 1-2 reps at full speed. Reasoning: acceleration is alactic and needs freshness; strength intensity rises while volume falls; conditioning is separated to protect adaptation.

Traps

  • Programming speed after conditioning.
  • Counting all sets as equal when reps near failure.
  • Adding plyometrics and heavy squats on the same sore legs.
  • Using percentage 1RM without a recent, valid 1RM.
  • Ignoring the athlete's schedule and sleep.