Conditioning for strength and power is different than other types. "Going for a run" isn't productive---in fact it can be counter productive. The main question your conditioning program needs to answer is "What energy system do want to improve?" and "What are the demands of my sport?"
For the speed-power athlete, the energy system that we want to develop is the ATP-CP and Anaerobic System. These systems target the appropriate muscle tissues.
This off season conditioning program outlined below is based on the following 5 principles.
The principle of training reversibility states that a stop or decline in training will stop or decline the training effect. It is also true that when you start or increase training will increase the training effect. I'm a big proponent of simple ideas, but this sounds too simplistic. But it is a start in my quest to answer the question of how long can you maintain the the training effect and how long should I rest before get out of shape? It turns out that the answer to this question is different for endurance athletes and speed power athletes.
Trigger points or "knots" in your muscles can interfere with the normal muscle and joint movement. When left untreated, these areas will disrupt local blood flow and firing patterns thus increasing your risk of injury. Therefore it's important to address these areas. Grab a foam roller or hard ball and use these techniques smooth out your muscles.