TRAINING PLANS
We offer fully tailored, effective, and personal strength and conditioning training plans for athletes of all levels, designed to optimise development and success across a range of sporting disciplines.
Our system is delivered across three levels of support — Entry, Performance, and Elite — allowing athletes to select the programme that best matches their stage of development and competitive level.
MOVEMENT SCREENING
At StrengthFarm, we assess new athletes using Gray Cook’s Functional Movement Screen (FMS) and velocity-based testing to evaluate mobility, stability, and movement patterns.
This helps identify strengths, weaknesses, and areas for improvement, enabling us to design personalized programs and reduce injury risk.
RESISTANCE TRAINING
Resistance training, involving exercises that cause muscles to contract against external resistance, is essential for strength and conditioning.
Training this way builds muscle mass, enhances endurance, and boosts overall athletic performance. Additionally, it improves bone density, promotes metabolic health, and aids in injury prevention, ensuring athletes perform better in sports and daily activities.
PLYOMETRIC TRAINING
Plyometric training uses explosive bodyweight exercises like jumping, hopping, skipping, and throwing to enhance strength, power, and speed.
Plyometric training improves sprint times, maximal strength, power, and injury prevention through better landing mechanics by utilising the stretch-shorten cycle within muscle fibres.
YOUTH AND ACADEMY TRAINING
At StrengthFarm, we recognise the growing need for coaches to teach and develop proper movement skills in young athletes. Focusing solely on sports-specific technical sessions can lead to underdeveloped athletes.
By adopting best practices in movement training, coaches can enhance athletic performance, promote physical literacy, reduce future injuries, and address movement specifics.
StrengthFarm and Rathfriland FC have established a strategic partnership programme to aid the development of players in the youth academy between the ages of 5 and 16, through strength and conditioning training classes.