Many athletes need high levels of strength and cardiovascular endurance to succeed in their sport. Performing appropriate strength and conditioning gives athletes a winning edge in the area of strength and power development. While most athletes recognize strengthening and conditioning as a way to improve strength, few know how to go about designing a program that will improve strength specifically for their particular sport.

**Every year the ASDC-Central looks for ways to improve and/or enhance the quality of programming that we provide in an effort to enable all AEP athletes to better realize their athletic performance goals. Effective July 2019 We have moved our Strength and Conditioning program to The RDC Fitness Facility at The Gary W.Harris Canada Games Centre**


An appropriate resistance training program is based on 3 elements:

  • Understanding the strength requirements of your sport.
  • Detailed knowledge of the techniques to develop these strength requirements.
  • Understanding how these techniques should be included in a long-term plan to best develop all components of your sport.

The format of ASDC-C's strength and conditioning program takes an "educational" approach, and allows each athlete to prepare a personal training program that will meet the demands of his/her activity (position specific) and give them the knowledge and skills to complete their own program.

Program Outline 

The Strength and Conditioning (S & C) plan is for each athlete to progress from General Strength to Power to Plyometrics. Athletes will be placed in their appropriate phase as determined by current strength level, and will progress through the program upon meeting the standards (subject to approval of the S & C coach).

  • General Strength - will consist of Front Squats 2x per week, Overhead Press 1x per week and Deadlifts 1x per week, with accessory work and a 10-12 minute conditioning workout on all days. Phase 1 will also have a Flexibility component.
  • Power - will consist of Power Cleans 1x per week, Front Squats 1x per week, Deadlifts 1x per week, and Overhead Press 1x per week. (If athletes only come twice a week they will be doing Cleans and Squats.)
  • Plyometrics - will consist of Power Cleans and Front Squats, with the addition of Depth Jumps and Plyometric movements.


Competency Standards for Promotion:

  • Phase 1  to Phase 2/3
    • The athletes must Front Squat their body weight and Deadlift 1.5x their body weight before starting Phase 2/3 Power.
  • Phase 2/3 to  Phase 4
    • The athletes must Power Clean 0.75 their body weight before starting Depth Jumps. (These standards may be subject to change based on athlete’s sport and/or gender/height/weight/age and are subject to S & C coach approval.)

Athlete General Objectives

Male athletes: 1) Deadlift = 2x body weight (BW); 2) Front Squat = 1.75x BW; 3) Power Clean = 1.5x BW; 4) Overhead Press = Body Weight; and 8 Pull Ups

Female athletes: 1) Deadlift = 1.75x BW; 2) Front Squat = 1.5x BW; 3) Power Clean = 1BW; 4) Overhead Press = 0.5x BW; and 5 Pull Ups