Service Description

UNCAPD Performance – Strength & Conditioning Program (Ages 14–18) Glendowie – Term 2 Developing Strength, Power, and Athletic Performance The UNCAPD Performance Strength & Conditioning Program is an 8-week structured training programme designed for athletes aged 14–18 who 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 strength capacity, force production, and explosive power. The program focuses on refining lifting technique while safely increasing strength and developing the physical qualities required for competitive sport. Sessions are delivered by qualified performance coaches in a structured training environment. Athletes learn to perform key strength movements including squat, hinge, push, pull, brace, and carry, helping translate gym strength into improved athletic performance. Training follows evidence-based athletic development principles, ensuring athletes improve performance while maintaining strong technical standards. Term 2 Program Dates Monday 4 May – Monday 29 June (No training on King’s Birthday weekend) • 8-week progressive training block • 1 × 60-minute session per week • Performance testing in Week 1 and Week 8 Training Location Glendowie UNCAPD Training Facility 42 Chelmsford Avenue Glendowie, Auckland Training Schedule Monday | 6:00 PM – 7:00 PM Age Group: 14–18 years Key Development Outcomes Athletes will develop: • Strength technique (squat, hinge, press, pull) • Lower-body power and force production • Core strength and trunk stability • Jumping and landing mechanics • Confidence training in a structured environment Performance Testing Testing is completed in Week 1 and Week 8 and includes: • Push-Ups • Plank Hold • Standing Broad Jump • Countermovement Jump (CMJ) • Pull-Ups • Grip Strength • Mid-Thigh Isometric Pull • Velocity-Based Squat & Bench Press These tests allow athletes to track measurable improvements in strength, power, and athletic performance. What Athletes Need • Appropriate training clothing and footwear • Water bottle Contact Email: info@uncapd.co.nz Phone: 021 247 9773