Strength and Conditioning Programme
The Strength and Conditioning Programme at SMCS 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. Development follows a gradual, step-by-step process, ensuring students’ progress through safe, age-appropriate stages that align with their physical and mental readiness.
Programme Overview
Here’s a look at what our programme includes, along with our current offerings:
- Integrated warm-up and cool-down protocols
- Instruction and evaluation in fundamental movement patterns
- Progressive strength and power training
- Jump technique and plyometric development
- Multidirectional speed and agility development
- Energy system development
- Recovery strategies
Year-Round Varsity Strength and Conditioning
This programme helps student-athletes reach their peak potential. Aligned with competitive schedules, it focuses on maintaining health and performance during the season, while rebuilding and developing key performance qualities in the off-season.
Intermediate Athlete Development (Grades 7-8)
This programme introduces fundamental movement patterns while developing full-body strength, diverse movement techniques, and conditioning in a supportive, structured weight room environment modified for younger students. The programme focuses on building confidence, competence, and movement literacy to lay a solid foundation for long-term athletic development and success.
High School Athlete Development (Grades 9-12)
This programme builds on foundational movement patterns and conditioning by introducing more advanced techniques to meet the evolving needs of maturing students. Training takes place in a structured, supportive weight room environment, with a focus on enhancing full-body strength, movement competency, and overall physical readiness. The goal is to further support long-term athletic development and prepare for sport-specific training and performance.
Summer Strength and Conditioning (Grades 7-12)
During the summer months, St. Michael’s College School offers Intermediate and High School Summer Strength and Conditioning Programmes. Designed to support those competing in summer sports and prepare student-athletes for the upcoming fall season. These programmes help athletes stay strong, durable, and healthy. This six-week programme runs Monday to Thursday, with each session lasting 60 minutes.