Strength & Conditioning

Our Strength & Conditioning (S&C) programme, led by our Head of S&C, is a vital sports science discipline at Plymouth College, designed to enhance athletic performance and minimise injury risk for all participating pupils.

Our Strength & Conditioning Philosophy

Strength & Conditioning (S&C) is a specialised branch of sports science fundamentally aimed at improving overall athleticism and significantly reducing the risk of injury. At Plymouth College, our S&C programme is expertly led by our dedicated Head of Strength & Conditioning.

The primary goal is to ensure that all pupils, including our high-performance athletes engaged in the programme, are progressively equipped with the necessary knowledge, efficient movement skills and robust physical capacities. This empowers them to maximise their own individual athletic potential, regardless of their starting level or chosen sporting discipline, fostering long-term physical development.

Diverse Training Techniques

Our approach to S&C extends far beyond traditional weightlifting. We utilise a comprehensive range of proven training methods to achieve well-rounded athletic development. These include bodyweight exercises like calisthenics, foundational simple gymnastics, traditional free weight exercises and the more complex Olympic weightlifting disciplines.

Plyometrics are employed to develop explosive power, alongside specific drills for enhancing speed and agility. Cardiovascular conditioning is also a key component, integrated to support endurance and recovery. All these diverse techniques are carefully selected and tailored to be most relevant to each individual’s training age, physical maturation status, specific sport and current level of performance.

Movement & Progression

The S&C team at Plymouth College champions a ‘movement first’ approach to training. Before progressing to more complex exercises or heavier loads, pupils and athletes are first challenged to demonstrate and then develop proficiency in fundamental movement patterns. These core patterns include squats, lunges, hinges, pushes, pulls, bracing and rotation, as well as any other movements specific to their chosen sport, ensuring a solid foundation of mobility, coordination and strength.

Once these fundamentals are mastered, more advanced training can be introduced. This involves detailed athlete profiling through physical testing, followed by meticulous planning of training goals and loads. This planning considers specific annual targets and a thorough needs analysis of the sport, the individual’s strengths and weaknesses and their personal training and competition schedule. If appropriate, intensive training methods are then programmed to achieve targeted physiological adaptations.

Facilities & Performance Monitoring

The primary site for S&C training at Plymouth College is our modern, open-plan and well-equipped Strength & Conditioning gym. However, to cater to specific training needs, particularly for developing speed and agility with team sport athletes, some sessions may also take place in the sports hall, on the Astroturf pitch, or on a sports field, utilising the best environment for each activity.

To identify areas for improvement and to meticulously evaluate progress, pupils and athletes undertake regular physical testing and screening. The specific tests involved will vary based on the age of the individual, their current injury status and their primary sport or sports. Typically, these evaluations will include jump testing for power assessment, various strength and power tests, as well as specific muscular endurance and mobility screening protocols as relevant to each individual.