Strength and conditioning

90 min Full body assessment
(Strength and mobility reports: Included in the assessment fee)
Individualised program
(Individual needs analysis: Included in the program fee)

At Unwind Sports Recovery, every program begins with an individual assessment. This helps us understand your goals, training history, movement patterns, and current fitness level.

A comprehensive full-body mobility and isometric strength assessment will be conducted to identify strengths, weaknesses, asymmetries, and imbalances across all major joints and muscle groups.

This evaluation provides a clear picture of where your body requires targeted stretching and strengthening interventions.

Following the assessment, you will complete an online needs-analysis questionnaire, designed to capture the key information required to create a sport-specific program tailored to your schedule and goals. From here, we develop a progressive and personalized plan that may include:

Resistance training (free weights, bands, and bodyweight)
Mobility and flexibility work
Sport-specific conditioning drills
Injury-prevention strategies
Recovery integration (e.g., cold plunge, ozone sauna, compression therapy)

Important Note:
Strength and conditioning at Unwind Sports Recovery is designed as a supportive, performance, and wellness service. It is not a replacement for medical treatment. If you are unsure about whether you are ready for training, we recommend consulting your healthcare provider before beginning.

Indications (When to make use of this service): If you:

Are an athlete (professional, student, or recreational) seeking to improve performance.
Want to reduce your risk of sport- or activity-related injuries.
Are returning to sport or physical activity after injury (with clearance from your healthcare provider).
Would like to improve your strength, mobility, endurance, balance, or coordination.
Experience recurring muscle tightness, weakness, or poor posture that affects daily life or sport.
Are looking for a structured, evidence-based training approach instead of generic exercise programs.
Want to complement your current training plan with professional support.

Contraindications (When to avoid this service): If you:

Have an acute injury (e.g., recent fracture, ligament tear, or severe muscle strain) that has not yet been medically managed.
Are experiencing uncontrolled medical conditions such as high blood pressure, cardiac disease, or metabolic disorders without clearance from a doctor.
Have acute illness, fever, or infection (e.g., flu, pneumonia, COVID-19).
Recently underwent surgery and have not yet been cleared for physical training by your surgeon or physiotherapist.
Experience severe or unexplained pain, dizziness, or shortness of breath during activity that has not been assessed by a healthcare professional.
Are currently in a state of absolute rest as prescribed by a medical doctor.

Frequently Asked Questions:

Why Choose Us?

Evidence-based methods: Grounded in sport science and international best practices.
Holistic approach: Training combined with recovery modalities to support adaptation.
Individualized programming: No “one-size-fits-all” plans - every client is unique.
Ethical practice: We adhere to HPCSA guidelines to ensure safe, responsible care.

When should I consult a professional before starting training?

You should seek professional guidance if you have:

Recent or ongoing injuries
Medical conditions such as cardiovascular, metabolic, or musculoskeletal issues
Recent surgery or acute illness

At Unwind Sports Recovery, we work with your healthcare providers as needed to ensure safe participation in training.

Do I have to do the full body assessment to get a program?

While a full-body assessment is highly recommended, it ensures your program is precisely tailored to your individual needs, including the selection of appropriate weights and targeted exercises. If preferred, we can still provide a sport- or goal-specific program without a full assessment, though the personalization may be less comprehensive.

How long does the program last?

Strength and tissue adaptations typically develop over 6-8 weeks. Programs are therefore structured in 6-8 week cycles, aligned with your current training phase and specific performance goals. At the end of each cycle, a follow-up assessment is scheduled to review progress and make adjustments for continued improvement.

Do I need specialized equipment to get results?

No. Effective programs can use bodyweight, resistance bands, dumbbells, and other accessible tools. Specialized gym equipment may enhance variety or load progression but is not mandatory for measurable results.

If I already have a program, could you provide adjustments to that according to the assessment results?

Yes. If you already have a training program, we can evaluate it alongside your assessment results and provide evidence-based adjustments to optimize performance, balance, and injury prevention.

Do I have to include the program, or can I just come for the assessments?

Yes. The full-body assessment can be booked as a stand-alone service, giving you valuable insights into your movement, strength, and areas for improvement. These results can be used in conjunction with your current personal trainer's program or any other training plan you are following.

What's the difference between strength training, power training, and conditioning?

Strength training focuses on increasing the force your muscles can produce, while power training emphasizes how quickly you can generate that force. Conditioning develops your cardiovascular endurance, stamina, and the ability to perform repeated movements efficiently. Together, these elements form a well-rounded training program for athletes and active individuals.

How often should I train strength vs conditioning?

The ideal frequency depends on your goals, experience, and schedule. A general approach includes 2-3 strength sessions and 3-4 conditioning sessions per week, adjusted progressively over time. Programs at Unwind Sports Recovery are individualized based on your assessment to optimize safety and performance.

Can strength training alone improve athletic performance?

Yes, strength training can enhance muscle capacity, joint stability, and injury resilience. However, sport-specific drills and conditioning are recommended to fully translate strength gains into performance for your chosen sport or activity.

Is it safe to follow online or generic programs?

Generic programs may provide guidance, but they cannot account for your movement patterns, injuries, or individual needs. Unwind Sports Recovery provides personalized programming to ensure exercises are performed safely, effectively, and in line with HPCSA guidelines.

How can I prevent injuries during training?

Injury prevention starts with proper assessment, technique, progressive load management, mobility work, and recovery integration. Our programs include strategies to reduce overuse, muscular imbalances, and joint stress while supporting long-term performance.

Can non-athletes benefit from strength and conditioning?

Absolutely. Strength and conditioning is not limited to athletes. Anyone looking to improve strength, posture, mobility, balance, or general health can benefit from structured, evidence-based training.

How soon will I see improvements in strength or performance?

Physical adaptations vary per individual and are influenced by training consistency, recovery, nutrition, and initial fitness level. Typically, tissue and strength adaptations begin over 6-8 weeks of consistent, progressive training.

How do I measure progress beyond lifting heavier weights?

Progress can be tracked through movement quality, endurance, speed, balance, range of motion, and recovery capacity, not just weight lifted. Our programs include objective performance markers to ensure meaningful improvement.

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