UPSI Strength & Conditioning Program
Strength training and physical conditioning program for athletes based at UPSI Tanjong Malim, Perak by UPSI Sports Centre and Faculty of Sports Science & Coaching (FSSKj). This page provides the general guidelines for the program and accessible to all. Contents provided are part of knowledge sharing initiatives.
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Services
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Individualized Strength Training Program.
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Data Driven Performance Tracking.
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Energy System Development.
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Velocity Based Training.
Lab Gym (Block 6) Opening Hours
Monday - Thursday: 7.30am to 5.00pm
Friday: 7.30am to 11.30am
Saturday Sunday: Closed
Sports Centre Gym(Arena UPSI) Opening Hours
Monday to Friday: 8.30am to 12.30am & 2.30pm to 7.00pm
Saturday Sunday: Closed
Foundation Program
Sample foundation program. Please refer to related UPSI S&C Coach/Asst.Coach for other details for this program and specific personalized periodized program.
Day 1 Set x Reps
Squat 3 x 20
Bench Press 3 x 20
Deadlift 3 x 20
Bend Over Row 3 x 20
Barbell Roll 3 x 20
Day 2 Set x Reps
Cluster 4 x 20
Hanging Leg Raise (straight leg) 5 x 20
Repeated Sprint Training 3 x 5
Foundation Assessment & Monitoring
1. Pre-Exercise Questionnaire (PAR-Q)
2. Movement & Mobility Screening (MMS)
3. Anthropometry
4. Sports Specific Speed/Power Endurance with metabolic & mechanical output
5. Daily Food Intake
Please contact us via your coach or Sports Centre's staff (En Faiz Zabri) to schedule your test. Thank you
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upsistrength
Strength training and physical conditioning program for athletes at UPSI Tanjong Malim, Perak by UPSI Sports Centre and Faculty of Sports Science & Coaching (FSSKj).
