St. Michael’s College School Launches New Strength and Conditioning Programme
A new Strength and Conditioning Programme at St. Michael’s College School (SMCS) is meeting the demands of today’s student-athlete and targeting not only competitive advantages but also lifelong habits.
“The launch of a dedicated strength and conditioning programme is an important step in ensuring St. Michael’s remains at the forefront of athlete development for our competitive athletes and for those committed to developing lifelong fitness habits,” says Alex Frescura ’92, Director of Athletics. “Cam’s expertise and leadership have helped establish a unified model and reinforced our commitment to investing in holistic development opportunities for all students.”
Cameron Branch, SMCS Strength and Conditioning Coach, holds a master’s degree in kinesiology and certifications as both a functional strength coach and a high school strength coach. Before joining SMCS, he played professional volleyball in Europe and coached hundreds of individuals worldwide, from youth athletes to professionals.
“I am excited for the opportunity to lead Strength and Conditioning at St. Michael’s College School and feel fortunate to work alongside dedicated coaches, athletic therapists, educators, social workers, and students with incredible potential,” says Branch. “Strength and conditioning is a structured approach to physical development that integrates health, skill, and performance. Additionally, emphasis is placed on targeted education surrounding the pillars of recovery, including sleep, hydration, and nutrition. Our goal is not only to support athlete and team success but also to work individually with students, helping them plan for and achieve their personal development goals.”
For students, the positive impact is tangible. “The strength and conditioning programme has helped me in various aspects of my athletic journey,” says Derek Sui, Grade 11. “I’ve not only learned how to become physically stronger, but, most importantly, how to approach recovery and understand all its components. SMCS students need to be exposed to this kind of programme because it elevates performance in their respective sports. I think not just athletes, but all young boys should be educated on how to eat, sleep, and live a healthy lifestyle.”
Approach to Student-Athlete Development
The programme is designed to emphasize progressive resistance training, functional movement patterns, and the development of key athletic qualities, including strength, power, speed, agility, coordination, balance, and endurance. Importantly, development follows a gradual, step-by-step process, ensuring students’ progress through safe, age-appropriate stages that align with their physical and mental readiness.
Beyond the physical benefits, the programme helps students grow in character, guided by the school’s motto, which are reinforced daily.
Goodness is fostered as coaches create a supportive, inclusive environment where students celebrate each other’s progress and show respect for their peers and the equipment.
Discipline develops as students set personal goals, track their progress, and consistently commit to attending sessions on time, learning responsibility, and accountability.
Knowledge emerges through understanding and applying strength and conditioning principles, reflecting on progress, and thinking critically about personal development.
“I joined the SMCS strength and conditioning programme because I wanted to be pushed to become the best possible athlete that I could be,” says Stefan Lukowski, Grade 12. “I wanted to follow a structured training programme that would challenge me to work hard and keep me accountable, while emphasizing the importance of technique and progressive overload to develop strength.”
While some of the school’s teams and elite student-athletes have had exposure to strength and conditioning, for many, this may be their first experience.
“By offering diverse opportunities for all students in Grades 7 through 12, we ensure that everyone, not just student-athletes, can experience the benefits of a safe and unified strength and conditioning programme,” adds Branch.
Grade 8 student, Leo Cryne, says, “When I first started going to the weight room, I was very nervous and wasn’t sure I’d fit in. However, after five months of training consistently, I can confidently say that the systems the coaches have put in place make it so easy to walk in and get a solid workout that is adapted specifically to your needs.”
Students can participate in team-based programmes, grade-specific programmes, or access the weight room during designated drop-in times.
Year-Round Team-Based Programmes are aligned with competitive sport schedules and support athlete health and performance throughout the competitive season.
Grade-Specific Programmes, including Intermediate Athlete Development (Grades 7-8) and Junior Athlete Development (Grades 9-10), provide a structured learning environment for students who are not currently enrolled in a team-based programme.
Open Weight Room Sessions offer students the flexibility to train independently, with supervision, based on their experience, sport involvement, readiness, and schedule.
All programmes follow a long-term athlete development model, with modifications to address experience level, injury considerations, movement quality, and multi-sport participation.
“Whether students are just beginning their journey or striving to reach the next level of sport performance, our developmentally appropriate programmes are designed to meet each individual where they are,” says Branch. “Sessions are offered before, during, and after school, allowing students to train around their academic and sport schedules. By providing opportunities tailored to each stage of development, we help students build confidence, competence, and enjoyment in movement, key predictors of long-term success.”
Adam Greco, Grade 9 student and multi-sport student-athlete, likes that he can tailor the strength and conditioning programme to his schedule and his goals. “Coach Cam does a great job breaking things down step-by-step and giving feedback as you go. He makes sure everyone understands what they’re doing and pushes us to improve in a positive way.”
Looking ahead, integrating strength and conditioning and athletic development into the physical education curriculum will give students broader access to build confidence and competence. This approach introduces foundational movement patterns and skills, reinforces proper technique, and instills safe training habits early on, allowing students to follow a consistent, progressive pathway that supports lifelong fitness, injury reduction, and athletic development.
Find more information here or contact Cameron Branch at branch@smcsmail.com.
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