UNCAPD Strength & Conditioning Program (Ages 11–13)
Building Strength Foundations for Young Athletes
The UNCAPD Strength & Conditioning Program is an 8-week training pathway designed for athletes aged 11–13who are beginning their journey into structured strength training for sport.
At this stage of development, the primary focus is on teaching correct movement patterns, developing coordination, and building foundational strength safely. Athletes learn how to control their bodies under load while improving stability, balance, and movement efficiency.
Sessions are delivered by qualified performance coaches in a professionally supervised training environment, where athletes are introduced to the fundamental patterns of strength training including squatting, hinging, pushing, pulling, bracing, and carrying.
Training follows evidence-based youth athletic development principles, ensuring that athletes develop strength progressively while maintaining excellent technical standards. The emphasis is always on movement quality first, building the foundation required for long-term athletic performance.
Training is currently delivered at two UNCAPD Strength & Conditioning locations in Auckland.
Training Locations & Schedule
Wairau Valley
Laid Out Gym
211B Archers Road, Wairau ValleySunday | 10:00 AM – 11:00 AM
Glendowie
UNCAPD Training Facility
42 Chelmsford Avenue, GlendowieMonday | 5:00 PM – 6:00 PM
Term 2 Program Dates
Program Duration:
Sunday 3 May – Sunday 28 June
(No training on King’s Birthday weekend)This is a structured 8-week progressive training block, with one 60-minute session per week and performance testing completed in Week 1 and Week 8.
Key Development Outcomes
Athletes in the program will improve:
• Fundamental strength technique (squat, hinge, push, pull, carry)
• Core strength and trunk stability
• Jumping and landing mechanics
• Movement coordination and control
• Confidence training in a supervised gym environment
Program Structure
• 8-week progressive training block
• 1 × 60-minute session per week
• Small group coaching for individual attention
• Fully supervised training environment
• Technical instruction combined with foundational strength development
Training loads and exercise complexity progress gradually throughout the program, ensuring athletes develop strength safely while reinforcing correct movement patterns.
Performance Testing
Testing is completed in Week 1 and Week 8 to measure improvements in strength and athletic capability.
Included assessments:
• Push-Ups
• Plank Hold
• Standing Broad Jump
• Countermovement Jump (CMJ)
• Pull-Ups (or progression)
• Grip Strength
• Introductory force production assessments
These tests provide objective feedback on improvements in strength, power, and movement capacity.
Who This Program Is For
• Athletes aged 11–13
• Athletes involved in school, club or representative sport
• Young athletes wanting to build strength safely
• Individuals preparing for more advanced strength training in later development stages
What Athletes Need
• Appropriate training clothing and footwear
• Water bottle
• Willingness to learn correct technique and movement skills
Contact Information
Email: info@uncapd.co.nz
Phone: 021 247 9773
Strength & Conditioning - UNCAPD Development (Ages 11-13) - 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.