I get this question alot and it seems quite simple but in reality can get really complex. I am going to give the simplest answer i can and hopefully over the next couple months and years advance your understanding of what we do here and why.
Why is a strength and Conditioning program better than a dedicated strength program (weightlifter) or a dedicated conditioning program (runner)?
For the generalist (most of the Human population excluding specialized athletes) having the ability to do just about anything they want to is the ultimate goal. For the generalist i want them to be able to lift heavy things, run fast, run far (substitute “run” for any prolonged activity) and do it all without being at risk of immediate injury. This takes some careful planning and a commitment to that plan.
For the most part programming for a generalist NOT interested in competing in anything at a high level is something that has to be balanced. By creating balance in someone you make them more functional and able. This ability can be expressed in anything from performing your job more completely to being able to chase your kids around yard and wrestle with them without being debilitated for a week.
We use strength work to, among other things, build strength in certain positions to keep you safe as you add volume to your life. Volume, to me, just means doing more. This is not something that should be spontaneoulsy added to a program. Although at some point you just have to do it and give up on preventing soreness in everyone. its gonna happen and its gonna hurt. the key is not to break the body but to allow it time to heal and regenerate.
Conditioning is used to create capacity in many different ways. What could be more different than a 1:00 airdyne test and a 5 round grinder with an array of movements and a long time commitment? Conditioning not only creates capacity but allows for a pretty cool response from your body in the form of insulin sensitivity and neuroendocrine response that causes an adjustment in hormone control and balance. You see many interesting hormonal responses to strength training as well but these are better left for another post.
Wt Pullups/strict Pullup/Ring Row
8 Split squat each leg
8 Push Press
45 sec rest