UNCAPD Strength & Conditioning Program (Ages 14–18)
Developing Strength, Power, and Athletic Performance
The UNCAPD Strength & Conditioning Program is an 8-week training pathway designed for athletes aged 14–18who are looking to improve their strength, power, and physical performance for sport.
At this stage of development, athletes are ready to train with greater intent and progressively build force production, strength capacity, and explosive power. The program focuses on refining lifting technique, increasing strength safely, and developing the physical qualities required for competitive sport.
Sessions are delivered by qualified performance coaches in a professionally supervised gym environment, where athletes learn how to squat, hinge, push, pull, brace, and produce force efficiently. Training follows evidence-based athletic development principles, ensuring athletes improve performance while maintaining strong technical standards.
Training is currently delivered at two UNCAPD Strength & Conditioning locations in Auckland, allowing athletes across the city to access structured performance training.
Training Locations & Schedule
Wairau Valley
Laid Out Gym
211B Archers Road, Wairau ValleySunday | 11:00 AM – 12:00 PM
Glendowie
UNCAPD Training Facility
42 Chelmsford Avenue, GlendowieMonday | 6:00 PM – 7:00 PM
Term 2 Program Dates:
Program Duration:
Wairau Valley - Sunday 3 May – Sunday 28 June
(No training on King’s Birthday weekend)
Glendowie - Monday 4 May – Monday 29 June
(No training on King’s Birthday weekend)
This is a structured 8-week progressive training block, with one session per week and performance testing completed in Week 1 and Week 8.
Key Development Outcomes
Athletes in the program will improve:
• Strength technique (squat, hinge, push, pull, carry)
• Force production and lower-body power
• Core strength and trunk stability
• Jumping and landing mechanics
• Confidence training in a structured gym environment
Program Structure
• 8-week progressive training block
• 1 session per week
• Small group performance coaching
• Fully supervised gym environment
• Technical instruction combined with applied strength and power development
Training loads increase gradually across the program to ensure safe progression while improving performance capacity.
Performance Testing:
Testing is completed in Week 1 and Week 8 to objectively measure development.
Included assessments:
• Push-Ups
• Plank Hold
• Standing Broad Jump
• Countermovement Jump (CMJ)
• Pull-Ups
• Grip Strength
• Mid-Thigh Isometric Pull (force production)
• Velocity-Based Squat & Bench Press (movement speed and power output)
These metrics provide clear insight into improvements in strength, power, and athletic performance.
Who This Program Is For
• Athletes aged 14–18
• School, club, and representative athletes
• Athletes preparing for higher performance sport
• Individuals seeking structured, professionally supervised strength training
What Athletes Need:
• Appropriate training clothing and footwear
• Water bottle
• Willingness to learn and apply correct lifting technique
Contact Information
Email: info@uncapd.co.nz
Phone: 021 247 9773
Strength & Conditioning Program - UNCAPD Performance (Ages 14-18) - Term 2, 2026
Each Athlete Development group runs once per week at the day, time, and location selected at the time of booking. Athletes attend the same session each week for the 8-week term.