Service Description

UNCAPD Performance – Strength & Conditioning Program (Ages 14–18) Wairau Valley – Term 2 Developing Strength, Power, and High-Performance Capacity The UNCAPD Performance Strength & Conditioning Program is a structured 8-week training programme designed for athletes aged 14–18. The program focuses on developing strength, power, and physical capacity within a professionally coached gym environment. At this stage of development, the priority is to build greater force production, efficient lifting mechanics, and athletic robustness that supports competitive sport. Athletes learn how to squat, hinge, press, pull, and brace effectively while progressively increasing strength and power output. Sessions are delivered by qualified performance coaches and follow a progressive structure combining technical strength coaching, power development, and movement efficiency training. Term 2 Program Dates: Program Duration: Sunday 3 May – Sunday 28 June (no training on Kings Birthday Weekend) • 8-week progressive training block • One 60-minute session per week • Week 1 and Week 8 include performance testing Training Location: Wairau Valley Laid Out Gym 211B Archers Road Wairau Valley, Auckland Training Schedule: Sunday | 11:00 AM – 12:00 PM Age Group: 14–18 years (UNCAPD Performance) Key Development Outcomes: Athletes in the program will develop: • Advanced strength technique (squat, hinge, press, pull) • Increased force production and strength capacity • Explosive power and jump performance • Improved core strength and physical resilience • Greater confidence training in a structured gym environment Programme Structure: • 8-week progressive training block • 1 × 60-minute session per week • Small group coaching to ensure technical feedback and safe loading • Structured sessions including warm-up, strength development, power training, and movement work Performance Testing: Testing is completed in Week 1 and Week 8. Testing 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 and families to track measurable improvements in strength, power, and athletic capacity. What Athletes Need: • Appropriate training clothing and footwear • Water bottle Contact Information: Email: info@uncapd.co.nz Phone: 021 247 9773