Strength & Conditioning is often misunderstood as “just gym training” or something reserved for elite athletes. At PEAK, our aim is simple: bringing the professional to the recreational. We apply the same evidence-based principles used in high-performance sport and make them accessible, individualised, and relevant for everyday athletes, runners, and active individuals. Our S&C service is individualised, evidence-based, and athlete-centred — not generic programs or one-size-fits-all workouts

What Is Our Strength & Conditioning Service?

Our S&C service begins with an extended initial consultation, allowing us to truly understand you.

We take the time to explore:

  • Your goals
  • Your training history
  • Your injury history
  • What you want from a program — not just what you think you should be doing

From there, we build a complete athletic profile using objective testing and screening, including:

  • Strength testing via dynamometry
  • Power assessment using force plates
  • A wide range of mobility, movement, and strength screening tests

This data allows us to identify key performance qualities, limitations, and asymmetries. Importantly, these measures give us clear benchmarks to re-test over time, ensuring your training continues to move in the right direction. Using this information, we develop a 4-week, individualised, periodised training plan, delivered through TrainHeroic, so your training is structured, trackable, and purposeful.

What Can We Program?

Strength and power development is the foundation of what we do — and for good reason. Improving force production, load tolerance, and movement control underpins performance across almost all sports and physical pursuits. However, effective training doesn’t stop there. With a strong running and sporting community, our programs also integrate:

  • Speed development
  • Conditioning
  • Energy system–specific training

Each program is designed around the demands of your sport, your body, and your goals — not trends or templates.

How We Combine Strength, Speed, and Conditioning

Rather than treating strength, speed, and conditioning as separate components, we blend them into a single, athlete-centred program.

Programming is guided by:

  • Your sport or activity
  • Your position or role
  • Your testing data
  • Your injury history and training age

This allows us to prioritise the right physical qualities at the right time.

For example:

  • A runner returning from injury may need speed exposure carefully layered on top of aerobic development
  • A field sport athlete may need power, speed, and aerobic capacity developed concurrently, but in different proportions
  • An athlete with a strength deficit may prioritise force production before higher-speed work is introduced
  • This ensures training is specific, efficient, and purposeful — not just hard for the sake of it.

A Step Back: Understanding the 3 Energy Systems

To appreciate why programs differ so much between individuals, it helps to understand how the body produces energy.

  • ATP-PC System: Short, explosive efforts such as sprinting, jumping, and heavy lifting
  • Glycolytic System: High-intensity efforts lasting up to a few minutes, such as repeated sprints or sustained hard efforts
  • Aerobic System: Longer-duration, lower-intensity work and recovery between efforts

Different sports — and even different positions within the same sport — place unique demands on these systems. This is why there is no one-size-fits-all approach to training.

Speed: What It Is and Why It Matters

Speed is a cornerstone of athletic performance, yet it’s often overlooked or undertrained. Importantly, true speed isn’t just running fast — it must be programmed with adequate rest to allow energy systems to fully recover. Without this, athletes are simply learning to run fast repeatedly without actually getting faster.

Speed has several key components:

  • Acceleration: Getting up to speed quickly.
  • Maximum velocity: How fast you can move once at top speed.
  • Change of direction (COD): How efficiently you can move and redirect your body.

Targeted, structured training of these elements can dramatically improve sport performance — from beating opponents to the ball, creating space, and improving defensive positioning. Because different sports, and even positions within a sport, place unique demands on speed, a one-size-fits-all approach simply doesn’t work.

Why Physio-Led Strength & Conditioning?

One of the key differences at PEAK is that our Strength & Conditioning is delivered by physiotherapists who are also trained S&C practitioners. Please meet Lleyton – our Physiotherapy and Strength and Conditioning Coach.

This means every program considers:

  • Biomechanics and movement quality
  • Tissue capacity and load tolerance
  • Past and current injuries
  • Performance goals alongside injury prevention
  • Rather than separating rehab and performance, we integrate them.

This approach allows us to:

  • Progress athletes safely beyond rehab
  • Reduce injury risk through intelligent load management
  • Build strength, speed, and conditioning without compromising longevity

Training is no longer about avoiding stress — it’s about applying the right stress, in the right way, at the right time.

Why Strength & Conditioning Is for You

You don’t need to be injured.

You don’t need to be an elite athlete.

You don’t need to guess your training.

If you want to:

  • Train with purpose
  • Reduce injury risk
  • Improve performance
  • Build confidence in your body
  • Take control of your 2026

Strength & Conditioning is for you.

At PEAK, our goal is not just to help you feel better — it’s to help you become stronger, faster, fitter, and more resilient for the long term. Come on down to start your 2026 the right way to ensure that you finish it the fit way!

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