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 30 September – Thursday 2 October
9:15am – 1:00pm
WHERE
The Exercise Therapist
Ground Floor, Cottesloe Medical Centre
525 Stirling Hwy, Cottesloe
COST
$375
WEEK 2
Tuesday 7 October – Thursday 9 October
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
Lauren Nikoloski
BSc (Exercise Science & Rehabilitation), AEP, AES, ESSAM, ASCA L1
Lauren holds a Bachelor Degree in Exercise Science has a strong background in elite sport, representing Dalkeith Tennis Club as a semi-professional tennis player in Women's State League.
Lauren has also spent four years working in high-performance tennis coaching, delivering high performance strength and conditioning programs to athletes. Her primary clinical interest fosters an in-depth understanding of musculoskeletal rehabilitation, aiming to optimise the health status, functional independence & wellbeing of her clients.
Lachlan Poulter
M.Clin.ExPhys, B.EXSPRHB, ASCA L1
Lachlan holds a bachelor of Exercise, Sports and Rehabilitation Science and a Master of Clinical Exercise Physiology from Curtin University.
His primary clinical interests are cardiac, cancer and musculoskeletal rehabilitation.
Lachlan has a strong background in elite sport, playing First Grade Cricket and representing Western Australia at Second XI Level.
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