Strength & Conditioning

Our strength and conditioning (S&C) programme, led by UKSCA accredited coach Gary Pepperell, is an intrinsic part of our coaching philosophy and is exemplary in both content and innovativeness. S&C is a branch of sports science that aims to improve athletic development and reduce injury risk, therefore improving sports performance. The primary goal of the S&C team is ensuring that the athlete spends as long as possible training and competing in their sport. This is achieved by creating a robust athlete by developing all components of fitness including strength, power, speed, mobility and endurance.

S&C is more than simply lifting weights, as it aims to develop global strength and improve performance. We use a range of training methods such as Olympic weightlifting, plyometrics, speed, agility and trunk strength training to achieve these goals. Our S&C team delivers session tailored to the needs analysis of the sport and the athlete.

The S&C provision at Plymouth College employs a movement first approach to programming. A movement screen is carried out prior to any athletes first session and this dictates the level of program they carry out. The entry level programme will aim to develop fundamental movement patterns such as the squat, lunge, hinge, push, pull, rotation, bracing and locomotion. A more advanced program utilises more varied methods of training to simulate an adaptation to training. These methods include contrast training, weightlifting, advanced plyometrics and instability training.   

The modern, open-planned and well-equipped S&C gym is the main site of the athletes training. However, sessions often take place in the sports hall or the astro turf when developing speed and agility. Every term the athletes will complete out athletic testing profile. This tests the above-mentioned physical qualities of the athletes and helps the team to identify strengths and areas for improvement in their athletic development. Involved in this testing profile is jump analysis, using our jump mat, maximal strength tests, upper body power tests (medicine ball throw) and tolerance tests that are used to determine the endurance capabilities of specific muscle sites.

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