Strength and
Conditioning
Strengthen Resilience.
What is
Strength and Conditioning
Strength and Conditioning is a movement-focussed performance discipline that evaluates how the body’s muscular, skeletal, and neuromuscular systems contribute to strength, power, endurance,
and overall athletic performance.
By analyzing movement mechanics, muscle activation, and joint function, Strength and Conditioning professionals identify areas for improvement and develop exercise plans to enhance performance and reduce injury risk.
Key Goals of Care:
– Improve strength and power
– Optimize biomechanical function
– Enhance muscular resilience
Our Approach
We combine clinical expertise
and customized solutions:
Movement & Performance Assessment:
Evaluate posture, movement patterns, and
joint function to identify limitations,
muscular imbalances, and biomechanical
inefficiencies that affect performance.
Strength & Conditioning Screen:
Assess strength, power, endurance,
coordination, and stability to detect
weaknesses, compensations, or risk
factors for injury and performance loss.
Evidence-Based Training Interventions:
Design and implement resistance,
conditioning, and mobility exercises
grounded in scientific principles to
enhance performance, resilience,
and movement efficiency.
Individualized Programming:
Develop tailored training plans and
progression strategies to optimize
strength, athletic performance, overall
physical capacity while aiming to
reduce injury risk.
Guidelines
– A consultation or assessment is required before beginning any strength and conditioning program to ensure exercises are tailored to your goals.
– Guidance is provided on proper exercise technique, progression, warm-up, and cooldown to reduce the risk of injury and maximize effectiveness.
– For individuals with pre-existing medical conditions, recent surgeries, or injuries, clearance from a physician or relevant healthcare provider may be required prior to starting training.
– Programs are periodically reviewed and adjusted based on progress, feedback, and changing goals.
Frequently Asked Questions
Do I need to be fit before starting to train?
Not at all. Strength and Conditioning programs are designed to meet you where you are, regardless of your current fitness level.
Whether you are an individual who is just starting out, returning after a long break, or if you’re already active, your exercise progression will be tailored to your abilities, goals, and any movement limitations.
The focus is on safe, gradual progression to help you build strength, endurance, mobility, and confidence in your movements.
How often should I train?
Training frequency depends on your goals, current fitness level, and schedule.
For beginners, 2-3 sessions per week is often sufficient to see meaningful improvements while allowing your body time to recover.
Intermediate or advanced individuals may train more frequently, but all programs are designed with recovery and overall well-being in mind.
Consistency is more important than intensity at the start, and your progression will evolve with you.
Will I get injured?
Injuries are rare when programs are properly designed and executed, however potential risk is always present.
Every individual begins with a movement assessment to identify strengths, limitations, and potential risk factors. From there your program will be individualized to prioritize safe technique, appropriate progression, and balanced training.
Coaching and feedback on form are provided throughout, and exercises can be modified to accommodate injuries or mobility restrictions.
Safety is always the top priority.
How long before I see results?
Results vary depending upon your goals, consistency, and lifestyle factors like nutrition and sleep. Most people notice improvements in strength, endurance, posture, and movement control within 4-8 weeks.
Long-term benefits such as significant muscle growth, improved athletic performance, or enhanced joint stability, typically requires consistent training over several months.
Can training help with injury recovery?
Yes, Strength and Conditioning can be highly effective for rehabilitation and long-term injury prevention. Programs can be adapted to work around current injuries, improve joint stability, restore mobility, and reduce pain over time.
However, depending on your condition, you may need clearance from your healthcare provider before beginning.
Programs are always personalized to ensure safe and progressive recovery while minimizing the risk of aggravating existing conditions.
Do I need a medical clearance?
If you have pre-existing medical conditions, recent surgeries, cardiovascular issues, or ongoing injuries, it’s recommended to obtain medical clearance before starting a new training regimen.
This ensures that your program is safe and tailored appropriately to your health status. Even if you are generally considered healthy, a consultation helps us understand your history and design a program that maximizes benefits while minimizing risk.
Can I train if I have limited mobility?
Absolutely. Strength and Conditioning programs can be adapted to meet the needs of the individual whose mobility has been impaired, as well as for individuals whom suffer with chronic pain, or neurological conditions.
Exercises are selected or modified to ensure safe, effective movement while addressing your specific limitations and goals.
Progressions focus on building strength, stability, and endurance in ways that improve functional movement and daily life activities, without causing pain or overexertion.
Antonio M. Colasurdo is a Pedorthist
Candidate and Osteopath specializing in
foot and lower limb health. He helps
individuals improve their mobility, reduce
pain, and enhance overall quality of life.
Physicians are registrants of the College of Physicians and Surgeons, Antonio Colasurdo is not a physician and thus, he is not a registrant of the College of Physicians and Surgeons. Only a physician may, in the practice of his profession, make a medical diagnosis and establish a medical treatment to be respected. Antonio Colasurdo and the advice provided does not replace the recommendations made by a professional recognized by the College of Physicians and Surgeons.
Antonio Colasurdo 