Athlete Strength & Conditioning

Structured strength & conditioning for athletes aged 14+, built around performance, resilience and long-term development.

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Individualised training for competitive or recreational athletes 25+

Jump to Adult Athlete S&C

Teen Athlete Strength & Conditioning

Teen Strength & Conditioning at The Den is suitable for:

  • School, academy, university or club athletes aged 14–24

  • Young people new to structured strength & conditioning or building foundations

  • Teens looking to improve strength, speed and robustness

  • Those without a specific sport who want structured, purposeful physical training

This is group-based, coach-led training designed to build strong athletic foundations. Athletes follow an individual structured programme and focus on movement quality, strength development and building positive training habits that support both sport and general physical development.

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Adult Athlete Strength & Conditioning

Teen Strength & Conditioning at The Den is suitable for:

  • Competitive or recreational athletes aged 25+

  • Team or individual sport athletes balancing training with work, family and recovery

  • Athletes with previous/current injuries or higher training loads

  • Adults without a specific sport who want structured, performance-focused training

Adult athletes train within our Small Group PT sessions, following individualised programmes built around their sport, training history and competition calendar. Coaching remains hands-on throughout, with sessions adapted to manage load, recovery and long-term performance.

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Our Process

All athlete training at The Den follows a clear, consistent process. While delivery differs between teen and adult athletes, the principles stay the same — structured training, high coaching standards and a long-term approach to performance and availability. This approach has helped athletes across multiple sports train consistently, stay healthier and improve performance over time. By keeping training structured, coached and adaptable, athletes are able to make progress without unnecessary setbacks or burnout.

Coach-led sessions

Every session is coached from start to finish. Athletes are guided, corrected and supported throughout, ensuring training is safe, effective and aligned with their goals.

Structured & clear Progress

Training follows a structured programme with clear progressions over time. This removes guesswork and ensures athletes are developing strength, capacity and resilience in a logical, sustainable way.

Emphasis on quality

We prioritise movement quality and good technique before increasing load or intensity. This helps athletes train consistently, reduce injury risk and get more from their training long term.

Adapted to you

Training is adapted around the individual — taking into account sport demands, training age, injury history, season and recovery. The goal is to keep athletes progressing while staying healthy and available to train and compete

How to get started

Getting started begins with an athlete assessment.

  1. Book an athlete assessment

  2. We learn about your sport, training history and goals

  3. You’re guided into the most appropriate athlete training pathway

Not sure whether Teen or Adult Athlete training is right for you? We’ll help you decide.

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  • "A professional team that delivers on their promises."

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  • "Their attention to detail and commitment to quality truly stood out. We’ve already recommended them to others."

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Enquire about Athlete Strength & Conditioning

Athlete Strength & Conditioning is designed to support training alongside sport.

We work with athletes at different stages — from those new to structured strength & conditioning to those training around competition, seasons and injuries.

If you’d like to find out whether Athlete S&C is right for you (or your child), complete the form and we’ll be in touch to talk it through.

Frequently Asked Questions

  • No. We work with competitive and recreational athletes across a wide range of sports. What matters most is that you want to train with structure, purpose and consistency — not your level.

  • That depends on your sport, training age and overall workload. During your athlete assessment, we’ll help you decide on an appropriate frequency that supports performance without overloading you. Most of our athletes train with us 1-3 times per week.

  • No. Many athletes start with little or no formal strength training background. Sessions are coached throughout, with an emphasis on learning good movement and building foundations before progressing.

  • If you’re currently injured, training can be adapted to support your rehabilitation where appropriate. We’re happy to work alongside your physiotherapist to ensure training complements your rehab plan, supports recovery and helps you return to training safely.