UPSI Strength & Conditioning Program
Strength training and physical conditioning program for athletes based at UPSI Tanjong Malim, Perak by UPSI Sports Centre and Faculty of Sports Science & Coaching (FSSKj). This page provides the general guidelines for the program and accessible to all. Contents provided are part of knowledge sharing initiatives.
Follow us at instagram @upsistrength
Services
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Individualized Strength Training Program.
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Data Driven Performance Tracking.
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Energy System Development.
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Velocity Based Training.
Lab Gym (Block 6) Opening Hours
Monday - Thursday: 7.30am to 5.00pm
Friday: 7.30am to 11.30am
Saturday Sunday: Closed
Sports Centre Gym(Arena UPSI) Opening Hours
Monday to Friday: 8.30am to 12.30am & 2.30pm to 7.00pm
Saturday Sunday: Closed
Foundation Program
Sample foundation program. Please refer to related UPSI S&C Coach/Asst.Coach for other details for this program and specific personalized periodized program.
Day 1 Set x Reps
Squat 3 x 20
Bench Press 3 x 20
Deadlift 3 x 20
Bend Over Row 3 x 20
Barbell Roll 3 x 20
Day 2 Set x Reps
Cluster 4 x 20
Hanging Leg Raise (straight leg) 5 x 20
Repeated Sprint Training 3 x 5
Foundation Assessment & Monitoring
1. Pre-Exercise Questionnaire (PAR-Q)
2. Movement & Mobility Screening (MMS)
3. Anthropometry
4. Sports Specific Speed/Power Endurance with metabolic & mechanical output
5. Daily Food Intake
Please contact us via your coach or Sports Centre's staff (En Faiz Zabri) to schedule your test. Thank you
S&C Coaching Team 2025
Ikhwan
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Umar Ha
Trainer/Coordinator
Irma
Trainer/Coordinator
Hadi
Trainer/Coordinator
Sports Specific S&C Coaching Team 2025
Silat: Akimi Lotfi, Female Vacancy
Taekwondo: Male & Female Vacancy
Karate-Do: Male & Female Vacancy
Softball: Hadi, Female Vacancy
Hockey: Irma, Male Vacancy
Rugby: Amirul Airman, Female Vacancy
Handball: Su Samuel, Female Vacancy
Athletics: Ikhwan, Female Vacancy
Soccer: Male Vacancy
Netball: Female Vacancy
Futsal: Male & Female Vacancy
Kabaddi: Male & Female Vacancy
Racket: Male & Female Vacancy
*Vacancy: Volunteering position, open only to Sports Science students.
POWER ENDURANCE
Number of registered athletes now
307
Number of S&C coaching team / assistants
8
Current Record 1 minute Snatch lifting (repetitions) (Nuri Saadan Khaulid: Swimming)
27
Current Record 1 minute Kick (Left) (Electronic) (Nur Arissa Safiyya)
125
Current Record 1 minute Alternate Straight Punch (electronic) (Mohamad Rizlan Aqif: Taekwondo)
290
Current Record 1 minute Kick (Right) (Electronic) (Maryam Hannah Kamayuszaman)
160
Number of S&C Coach
1
Current Record Bronco
NA
Numbers updated: 17 Jan 2025
