The S-factors of Fitness

The late, great Mel Siff often referred to the Seven S-factors of fitness. The S-factors include:

1. strength
2. stamina (general cardiovascular endurance and local muscular endurance)
3. suppleness (flexibility)
4. speed
5. skill (kinasthesis, motor coordination and control)
6. structure (size, shape), and
7. spirit (psychological fitness)

Dr. Siff sure was ahead of his time. I tend to look at fitness like this:

1. soft tissue work (foam rolling, TPT, SMR)
2. flexibility (muscle length, static stretching, PNF)
3. mobility (dynamic stretching and mobility drills)
4. stability (isometric strength, core stability (anterior, posterior, lateral, rotational))
5. movement efficiency (activation work, corrective exercise (prehab), motor control, balance (proprioception), posture, strength balances, skill, technique, form, minimization of energy leaks, clean movement, etc.)
6. hypertrophy (sarcomeric and sarcoplasmic, physiological cross sectional area (PCSA))
7. strength (limit strength (absolute strength), strength-speed, speed strength, starting strength (impulse), relative strength, upper body, core, lower body)
8. power (explosive strength, rate of force development (RFD), neural drive, HTMU stimulation, rate coding, synchronization, intermuscular coordination, intramuscular coordination)
9. agility (load vector specific training, eccentric strength)
10. reactive ability (elasticity, plyometrics, ballistics, reflex potentiation and inhibition)
11. linear speed (sprint training, sled work, towing)
12. quickness (reaction time, hand-eye coordination, contraction/relaxation sequences)
13. conditioning (local muscular endurance, energy system development (aerobic, glycolytic, phosphagen), power endurance, work capacity, GPP, SPP)
14. recovery (nutrition, sleep, stress (distress, eustress), visualization, thermal therapy, cryotherapy, massage, SMR, vibration, EMS, supplementation, nutrient timing)
15. mental toughness (pain tolerance, drive, determination, motivation, desire, adaptability (to chaos), discipline, coachability, instincts, sport knowledge, kinasthetic intelligence)
16. genetic gifts (anthropometry (leverages), somatotype, height, weight, body composition, fiber type proportions, tendon insertion points, anabolic and catabolic hormone levels, resistance to illness and injury, damping efficiency, stiffness, viscocity)

I know it’s complex but once you understand how these various components interact, you can attempt to build the optimal athlete!