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Program Overview
Our Strength & Conditioning program delivers structured, coach-led group training for older junior athletes and adults. The focus is on building strength, work capacity, and resilience that transfers directly to sport while supporting long-term athletic development.
Training is delivered through a yearly periodised model, allowing athletes to progress intelligently across strength, conditioning, and movement capacity while managing fatigue, reducing injury risk, and avoiding burnout. Each session is purposeful, scalable, and coached with intent ensuring athletes train at the right intensity for where they are in their development.
While the program is grounded in the physical demands of combat and contact sports, it is equally suitable for athletes across all disciplines who value intelligent programming, clear structure, and consistent progression.
Who This Program Is For
This program is suitable for athletes who want structured Strength and Conditioning with a clear focus on performance and long term development.
It is ideal for:
•Athletes aged 14+ progressing into structured Strength and Conditioning
•Adults training alongside combat sports or other athletic pursuits
•Individuals seeking performance focused training rather than general fitness classes
•Athletes committed to long term progression within a coached and accountable environment
•Those not concerned with mirrors, shortcuts, or quick fixes and who are willing to train with intent
•Athletes who want their performance numbers to improve including strength, power, conditioning, and work capacity over time
No prior strength training experience is required. What is required is consistency, effort, and a willingness to be coached.
How Training Works at Southpac Strength
Training is delivered through structured, coach-led group sessions with a strong emphasis on movement quality, intent, and progressive overload.
Programming is periodised across four structured training blocks throughout the year, allowing athletes to develop strength, conditioning, and work capacity in a planned and progressive manner. The underlying methods and progressions are refined in-house and applied based on athlete readiness and long-term development.
Group sessions utilise display systems and heart rate monitoring to guide intensity, manage effort, and support consistency across training. Athletes are assessed four times per year, allowing performance data to be recorded and tracked over time to inform progression and development.
This system allows athletes of different levels to train together within the same framework while still receiving real-time coaching, feedback, and guidance during every session.
Progression & Grading
Group programming follows a structured annual training framework designed to support long-term athletic development rather than short-term outcomes.
The training year is divided into four 12-week training blocks, each with a defined performance focus to guide progression across strength, conditioning, and work capacity.
Performance testing is conducted four times per year, at the beginning of each training block, to establish baseline markers and track athlete development over time. This data is used to inform programming decisions, guide progression, and support individual development within the group setting.
This approach provides athletes with clear, measurable feedback while maintaining a consistent, coached training environment.
Additional Training Options
For athletes seeking a higher level of individualisation beyond group training, additional coaching options are available.
These include one-to-one coaching, personalised programming, and private or team-based sessions, offered by request.
These options allow for:
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Individualised periodisation aligned to training age, schedule, and competitive demands
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Sport- or position-specific programming where required
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Targeted performance goals and return-to-play considerations
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Additional assessment, monitoring, and coaching support