Strength & Conditioning Program - Term 4 - Options for Ages 11-18

UNCAPD Strength & Conditioning Program – Term 4 (Ages 11–18)
 
Structured Strength Development Pathway
 
Foundations → Performance
 
Overview:
 
The UNCAPD Strength & Conditioning Program is a structured 8-week training pathway designed to develop athletes aged 11–18 through progressive, age-appropriate strength and power training.
Each stage of the program aligns with evidence-based long-term athletic development principles, ensuring athletes build foundational movement competency before progressing toward higher levels of strength, force production, and athletic performance.
 
Foundations (Ages 11–13): Movement quality and strength fundamentals
Performance (Ages 14–18): Strength development, power, and performance optimisation
 
Sessions are delivered by qualified performance coaches in a professionally supervised environment, ensuring athletes train safely, effectively, and with strong technical standards.
 
All training is delivered in a fully equipped gym environment, providing athletes with a structured and professional setting to develop strength, power, movement quality, and confidence.
 
Program Details:
 
Structure: 8-Week Progressive Training Block
Session Duration: 60 Minutes
Testing: Week 1 & Week 8
 
Training Locations & Schedule:
 
Wairau Valley – UNCAPD Training Facility
Location: 211B Archers Road, Wairau Valley
 
Foundations (Ages 11–13)
Day: Sunday
Time: 10:00 AM – 11:00 AM
Start Date: Sunday 18th October 2026
End Date: Sunday 13th December 2026
 
Performance (Ages 14–18)
Day: Sunday
Time: 11:00 AM – 12:00 PM
Start Date: Sunday 18th October 2026
End Date: Sunday 13th December 2026
 
NOTE: No session on Labour Day Weekend - 25th October.
 
Upfront Payment:
 
$290 One-Time Payment
Save $70
 
Weekly Subscription:
 
$45 Per Week
8 Weekly Payments
Total Investment: $360
 
Includes:
 
1 x 60-minute coached session per week
Performance testing (Week 1 & Week 8)
Structured progressive programming
Professional coaching and supervision
Individual coaching feedback
Athlete development tracking
 
Development Focus by Stage:
 
Foundations (Ages 11–13):
 
Fundamental strength technique (squat, hinge, push, pull, carry)
Core strength and trunk stability
Movement coordination and control
Jumping and landing mechanics
Confidence in a structured training environment
 
Focus: Building safe and effective movement foundations.
 
Performance (Ages 14–18):
 
Advanced strength technique and load progression
Force production and lower-body power
Core strength and bracing under load
Explosive power development
Confidence and intent in performance training
 
Focus: Maximising strength and athletic performance.
 
Program Structure:
 
All sessions follow a structured and progressive format:
 
Movement preparation and activation
Technical instruction of key lifts
Strength development exercises
Power and plyometric integration
Accessory and core development
Small-group coaching and individual feedback
Fully supervised gym environment
Progressive increases in load and complexity
 
This approach ensures athletes develop strength safely while improving performance capacity over time.
 
Performance Testing:
 
Testing is completed during Week 1 and Week 8 to measure athlete development throughout the term.
 
Testing Includes (All Athletes):
 
10m Sprint (Acceleration)
Standing Broad Jump
Countermovement Jump (CMJ)
Reactive Strength Index (RSI)
Pull-Ups (or progression)
Grip Strength
Mid-Thigh Isometric Pull (Force Production)
 
Additional Testing (Performance Group – Ages 14–18)
 
Velocity-Based Bench Press Assessment
 
These assessments provide objective data on acceleration, strength, power, force production, and reactive ability, allowing athletes and families to track measurable progress throughout the program.
 
Who This Program Is For:
 
Athletes aged 11–18
School, club, and representative athletes
Individuals preparing for higher levels of sport
Athletes seeking structured, professionally supervised strength training
Multi-sport athletes wanting to improve overall athletic performance
 
What Athletes Need:
 
Appropriate training clothing and footwear
Water bottle
Positive attitude and willingness to learn
Commitment to applying correct technique
 
Contact Information:
 
Email: info@uncapd.co.nz
Phone: 021 247 9773
Website: uncapd.co.nz
 
Built for Movement. Driven by Development.