Introduction to S&C

Perform For Sport

Strength & Conditioning, General Fitness

Coach

Adam Robinson

The Perform For Sport: Introduction to S&C programme is designed to help athletes and regular gym goers learn the fundamentals of strength and conditioning training. It is for anyone who feels they need a bit of structure to their gym routine, but want to ensure they make appropriate progress in a structured manner. The programme is progressive and is designed to help athletes make constant progress, while improving their techniques, movements and confidence in gym.

Over a 12 x week period the aim is to improve strength gradually and continually which can help improve overall body conditioning, help to prevent injury as well as improve physical performance whether in the gym or in sport.

Learn fundamentals of main lifts regularly used in S&C

Increase fitness, strength and overall robustness

Enhance weight room toolkit

Improve technique

Build muscle

The Perform For Sport coaching staff are always on hand to help answer questions, give feedback and tips or advice on alternative exercises, routines or movements while staying on track to achieve the fundamental improvements the programme has to offer.

$30

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Build overall foundational strength

The benefits of strength training are huge. It can have a massive impact on improving overall fitness and conditioning, help create a more robust body to avoid injury as well as ensure long lasting health benefits. Once a good foundation of strength is made athletic qualities are then easier to gain in the future

Learn the basics

When undertaking strength training it is important that we not only learn the correct techniques and movements, but ensure that progress is steady and long lasting. This introduction is the perfect way to build the foundations required to make the most out of further athletic, strength and resistance training programmes.

Confidence in training

The programme is progressive and athletes who take part in a structured S&C programme not only improve their strength week by week but also gain confidence in their movement and capabilities in the gym environment. Understanding what their body is capable of and learning new movement skills can prepare them thoroughly for future programmes and sport itself.

Professional support

The Perform For Sport team has been helping athletes anf gym-goers for over a decade and are experienced in ensuring not only is strength developed correctly, but they understand the importance of regular and consistent S&C. This programme mirrors what the Perform For Sport's athletes and members undertake in our facility, and we are confident a great baseline can be created for future training.

Features

Programming 3 days per week

3 x days training per week including warm ups, mobility, strength as well as all the qualities to improve and develop movement and confidence.

Exercise Video Guidance

All the instructional videos have been demonstrated by the Perform For Sport coaching team to ensure every athletes knows what to do.

Detailed, expert instruction

As well as the sets, reps and tempo in which exercises need to be performed. We'll ensure you have all the details to maximise your training.

Delivered through TrainHeroic

Perform For Sport uses the best training app available to ensure our youth athletes get the best possible support throughout

Equipment

Required

Barbell // Kettlebells or Dumbells // Resistance Bands // Mini-Bands

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

Fire Hydrants (ISC)

4 x 12

Box Squat (ISC)

4 x 10

Barbell Split Squat (ISC)

3 x 8

Press Up (ISC)

3 x 10

Barbell Shoulder Press (ISC)

3 x 10

DB Prone Row (PFS)

3 x 10

Plank (ISC)

3 x 0:35

Tuesday

Week 1 Day 2

Prep

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

Bench Press (ISC)

4 x 10

Supinated Barbell Bent Over Row (ISC)

4 x 10

Seated Single Arm DB Press (ISC)

3 x 8

Bent Over Plate Reverse Fly (ISC)

3 x 10

Prone W-Press (ISC)

3 x 10

DB or KB Suitcase March (ISC)

3 x 10

Side Plank (ISC)

3 x 0:30

Thursday

Week 1 Day 3

Prep

ISC Mobility Circuit 3

Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10

Glute Bridge (ISC)

4 x 20

Barbell RDL (ISC)

4 x 10

DB Reverse Lunge (ISC)

3 x 10

Goblet Cossack Squat (ISC)

3 x 8

Arabesque

3 x 10

Horizontal Pull Up (Pronated Grip) (ISC)

3 x 8

Barbell Bicep Curl (ISC)

3 x 12

Tricep Dips (ISC)

3 x 8

Hollow Body Hold (ISC)

3 x 0:35

Coach

More from Perform For Sport

Adam Robinson

Adam Robinson is the Owner and Head Coach at Perform For Sport which supports athletes from all over the East of England, from professionals, semi-professionals to aspiring young athletes. Adam is also the Head S&C Coach at Ipswich Basketball Academy as well as holding roles within the Great Britain set up.

Start your S&C Journey Today

Learn the fundamentals of how to move, lift well and load appropriately ensuring you train effectively while consistently making long lasting strength improvements. This introduction will put you in a great position to benefit from the rest of Perform For

Get Introduction to S&C

FAQs

What is the purpose of the introduction programme?

This programme is designed to give athletes and gym-goers the ideal start to their strength and conditioning journey. All the athletes at Peform For Sport, regardless of age, begin with a foundational programme to build a base level of strength, robustness and improve their athletic qualities.

Do I need access to a gym?

Ideally yes. This programme is an introduction to the gym, and will give people with even the smallest of experience in the gym environment the confidence to move well, lift weights and progress with further programmes in the future. It is possible to adapt to home use if equipment is available.

Who is this programme designed for?

Perform For Sport works with both athletes and regular gym-goers. Though this programme is suitable for all ages, levels and abilities. The aim is to build a base level of strength and most importantly learn how to use the gym and follow a structured programme to begin your S&C journey.

Do I need to complete 3 x sessions per week?

We recommend you do yes, however we understand schedules are busy and sometimes sessions are missed. If the odd session is missed do not worry, just pick up where you left off. The more consistent you can be though the more improvements you'll make.

Do I have to have done strength training before?

No. This is the perfect place to start you gym journey. The programme is designed so any and all levels can pick it up easily. Plus the Perform For Sport coaching staff are always on hand through the TrainHeroic app to help advise, modify and specify programmes when needed.

Are the sessions easy to follow?

Yes. All our programmes are designed to be easy to pick up. The TrainHeroic app also adds extra ease with video demonstrations and access to the coaching staff via the in app messaging service.

The Proof

Adam Clark

U19 Ipswich Rugby Player

Verified Athlete

""This programme has helped me build strength and muscle, while learning the correct techniques and movements. I now feel fully equipped to move forward with my strength training, and I can't wait to see the progress""

Alice Fallon

U19 Ipswich Basketball Player

Verified Athlete

""I've loved learning from ISC. This introduction has helped me progress in the gym, and I've felt the benefits on court. I feel stronger, fitter and more robust but the learning a long the way has helped build confidence in the gym""

Anna Pryke

Perform For Sport Gym Member

Verified Athlete

""This programme was my first introduction to S&C training. It's taught me how to move better, lift weights correctly, but has also progressed me to a point that I am now lifting more weight than I ever have before.""

Jack Quinton

Perform For Sport Gym Member

Verified Athlete

""I feel stronger after completing this programme. I move better and lift with more confidence. Completing this programme has made moving onto more complex lifting programmes so much easier, I'd really recommend it as a starting point for anyone.""