Strength and Conditioning Dunkeld

Strength and conditioning is essentially physical preparation. Even if you do a lot of one kind of exercise, running or cycling for example, you will likely benefit from adding a different type of training to complement your preferred sport.
                         
Effective training is quite an individual thing, it depends on your sex, age, experience, occupation, injury history, genetics, and a bunch of other things like your beliefs about your body, your capabilities and your goals.


Located in Perthshire, we serve Dunkeld and its surrounding areas, though visitors and those from further out are also warmly welcomed.


Weight training  -  £7.00 per person

For anybody wishing to improve strength and coordination, who are maybe too self-conscious or lack training knowledge to go to the gym to work out. No experience needed, technique will be taught and appropriate exercises for your level of ability, considering injuries and apprehensions.

Strength training develops lean muscle mass. Muscles don’t just make you stronger, they’re metabolically expensive so you burn more calories even at rest. Pretty good at addressing muscular aches and pains and improving postural stamina as an added bonus.

This session is on Mondays 6-7pm at the Dunkeld and Birnam Recreation Club.

Call, email or message us to book on.


Saturday Morning S&C  -  £7.00 per person

Ideal for people who are already active, this is a session which focuses on speed, power, and coordination. Exercises and drills include, but are not limited to, agility and change of direction, sprints and/or aerobic endurance, plyometrics (jumping and hopping), balance and coordination.

It gets you working hard within your limits but is sociable and good fun.

This session is on Saturdays 8-9am on the Dunkeld and Birnam Recreation Ground


Strength and Conditioning Coached Sessions
1:1 Ratio  -   £25.00 per person
2:1 Ratio  -  £20.00 per person

If you're looking for a little extra help to ensure good technique and provide some extra motivation or if you don't have much equipment and want to use ours - we can provide 45 minute coached sessions to inspire, correct and encourage you throughout your training plan.

Training for an event with a friend?  Each with your own training plan, coached sessions can be carried out together with a 2:1 ratio.

1 week training plan    + £5.00 per person

This is a plan for a 7 day period, usually with 3-4 sessions. One session is coached, usually strength training, and the others are carried out and fed back to the coach. For example, if you are training for a triathlon you would get coached through the strength session and carry out the run, bike and swim sessions yourself. An excellent option if you need to get started, or would like a little help if training has gone stale. Can be continued on a week to week basis without the commitment of a 6 week plan.


Coached sessions for personalised training plans availability is limited - book a consultation now to avoid missing out!


3 Hour S&C Workshop  -  £30 per person

 

Strength and conditioning addresses performance discrepancies and guides training, making your training sessions more effective, focused and efficient. 

Assessment of the occupation, activity or sport, guides workshop content so you and your group can improve and excel in what you do.

Our workshops cover:
  • Performance testing
  • Assessing movement, balance and injury risk
  • Interpretation of results and how to structure training for your objective
  • Resistance training basics
  • High intensity interval training, sprints and speed work
  • Plyometrics
  • Pain and injury
  • Recovery strategies
Testing sheets for recording results from the performance and movement assessments will be provided allowing a training plan to be filled in according to results.


6 Week Training Plan  -  £150 per person

Created to help advance you towards your goals, boosting performance in your preferred sport or exercise activity.

Our bespoke training plans begin with a thorough health and lifestyle consultation alongside a pre-testing programme.  Weekly monitoring and open lines of communication allow for adjustments as required.  Plans will be directed by your needs and ability to fit your lifestyle for maximum sustainability.  

It is recommended that post-testing is carried out a week or so after the training plan has been completed, to monitor progress and direct further training.  The same tests are carried out, in as close to the same conditions as possible.

You may wish to book another training plan, or you may have the confidence to go it alone - no hard sell, and we will always do our best to answer questions.



 

From £30 per person

Testing is a good way to identify strengths and weaknesses, monitor progress, and offer incentive to train.

Blood Lactate Testing

Lactate, or ‘lactic acid’, has had a bad press over the years, but far from causing fatigue and inciting the burn, it is metabolised as a fuel and therefore does the opposite. Lactate production is usually balanced by its use, however, when exercising at high intensities it is produced quicker than it is cleared. The point at which this happens can tell us a lot about your performance and this information can be used to monitor or modify training. 

Blood lactate is measured by taking a small amount of blood from a finger prick, made with a lancet, and transferred to a portable lactate analyser. Resting lactate concentration and heart rate is taken, and exercise begins at low intensity, incrementally increasing until it can no longer be maintained. Lactate readings are taken at intervals, depending on the mode of exercise and the test protocol.

VO2 max Prediction

VO2 max is a measure of the maximum amount of oxygen consumed during exercise. It is usually recorded in millilitres of oxygen used in one minute per kilogram of body mass (ml-1-kg-1-min-1).

It is mostly used to establish aerobic endurance capacity, based on the principle that higher oxygen consumption allows for greater generation of adenosine triphosphate (ATP, the “currency” of energy). It can be used as a stand-alone test or in conjunction with blood lactate testing to monitor and guide training.

We mostly use a treadmill but can adapt to other methods. VO2max prediction tests can be carried out using maximal protocols, which incrementally increase intensity until you’re unable to continue, or submaximal, which do not involve maximum effort. Measurements are taken throughout, such as heart rate, perceived exertion, and speed, and a formula is used to produce your results. If you are not accustomed to exercising maximally, you will not do a maximal test.

Freelap Timing System

Acceleration and maximum velocity mechanics differ from those of steady state work. The timing system can be used alongside video analysis to track technical strategy, specifically measuring acceleration, deceleration, and/or top speed over shorter distances where accuracy is important and a stopwatch just won’t cut it. There are a variety of sprint or speed tests, for example 5m, 10m, 20m, and 100m.

Jump Tests

The JumpMat Pro is used to measure leg power, to determine how much force can be produced by the lower limbs and how quickly. Also useful for comparing side to side differences, particularly handy after rehab. Usually used in conjunction with other tests, depending on the qualities being assessed.

Vertical height is calculated using flight time and measures leg power through either a squat jump (concentric strength) or countermovement jump (uses eccentric contraction and the stretch shorten cycle). Double jumps can be performed to assess rebound, a measure of contact time and plyometric ability. Repeat jumps can be used to monitor fatigue. Drop jumps from height can be used to measure reactive strength index (RSI) or develop and monitor contact time and plyometric ability in more advanced athletes.

Contact us to discuss your requirements.