3-DAY SCHOOL HOLIDAY CLINIC FOR TEENS
Strength & Conditioning made safe and fun!
Our three-day school holiday clinic teaches adolescents proper lifting techniques for life – prioritising safety and technique while building strength, confidence and resilience. Be quick! Each week is capped at 8 participants.
September-October School Holiday Clinics
WEEK 1
Tuesday 29 September 2026 – Thursday 1 October 2026
9:15am – 1:00pm
WHERE
The Exercise Therapist
Ground Floor, Cottesloe Medical Centre
525 Stirling Hwy, Cottesloe
COST
$375
Sample program - Day 1
9.15 - 9.30am Gather, prep and prime
9.30 - 10.30am Daily talk by accredited exercise physiologist on the power of exercise and good nutrition (includes break)
10.30 - 10.50am Daily talk by strength and conditioning coach on the LIFTWELL certification process and application of the key LIFTWELL movements – push, pull, squat and hip-hinge
10.50 - 11.15am Morning tea (provided)
11.15am - 1.00pm Gym session - instruction and practice of the key LIFTWELL movements – push, pull, squat and hip-hinge.
The LIFTWELL program is structured into three progressive levels. It is likely clinic participants will achieve Level 1 LIFTWELL certification:
✔️ Perform given exercises correctly with supervision
✔️ Perform a range of squat, bend, push and pull movements safely with body weight, light dumbbells, kettlebells and cable machines.
Holiday Clinic Facilitators
Heidi Blackman
M.Clin.Ex.Phys, B.EXSPRHB
Heidi specialises in exercise for neurological conditions, mental health, musculoskeletal rehabilitation, and pre and post-natal populations. Her own spinal surgery and recovery give her direct insight into neurological rehabilitation and chronic pain management.
With 10 years' coaching experience across 25+ netball teams and a return to play following surgery in 2022, Heidi brings both professional expertise and lived experience. She's worked as a therapy assistant in private hospital and NDIS settings.
Heidi is an inclusive and gender affirming practitioner, works within the health at every size framework and welcomes clients from all backgrounds and cultures.
LIFTWELL™ Program - Certification Levels
The LIFTWELL™ program is structured into three progressive levels, each serving as a certification of skill, knowledge, and confidence in strength and conditioning. As participants advance, they demonstrate increasing independence, technical ability, and understanding of training principles.
LEVEL 1
Learn to maintain good posture during basic movements.
At the completion of Level 1 participants can:
✓ Understand instructions for each movement/exercise, not the whole program.
✓ Perform given exercises correctly with supervision.
✓ Perform a range of squat, bend, push and pull movements safely with body weight, light dumbbells, kettlebells and cable machines but not using barbells yet.
LEVEL 2
Learn barbell movements.
At the completion of Level 2 participants can:
✓ Understand the given program. Know what to do and why.
✓ Perform given exercises in the given program correctly with supervision.
✓ Perform a range of squat, bench press, overhead press and deadlift movements using barbells within a comfort level but not close to repetition maximum (RM).
LEVEL 3
Have ability to maximise benefits of Strength & Conditioning as a life skill.
At the completion of Level 3 participants can:
✓ Manage controllable factors to optimize performance (nutrition, sleep, recovery).
✓ Adapt to uncontrollable factors and adjust plans when needed (e.g. injury, scheduling conflicts).
✓ Fully understand the purpose of their training, including both physiological and psychological benefits.
✓ Perform all program exercises correctly without supervision.
✓ Set up equipment properly (e.g. squat rack height, dumbbell positioning).
✓ Prioritise personal and environmental safety in a gym setting.
✓ Squat, bench press, overhead press, and deadlift with loads close to their RM.
✓ Approach training with confidence and strive for personal bests.
✓ Recognise strength and conditioning as a valuable life skill.
✓ Train independently in public gyms.
READING MATERIAL
Youth Resistance Training: Updated Position Statement Paper from the NSCA.
“We understand the importance of nurturing a positive healthy relationship between mind and body during the critical developmental years of childhood.”
Katie Stewart, BHMS ESSAM — Managing Director & Co-Founder, The Exercise Therapist & Chronic Care Australia