Strength and Conditioning at Sydney Boys High School
At Sydney Boys High School, the Strength & Conditioning (S&C) program offers a comprehensive approach to physical well-being, athletic performance, and life skills. The program includes various categories of training and support such as the Weights Room, in-sport S&C (e.g., outdoor weight circuits), PE S&C (including resistance band training), Speed & Agility, onsite physiotherapy, and ongoing exercise physiologist support. This well-rounded program ensures students excel in sports and thrive in daily activities.
The Alan May Weights Room
The school’s weight room, located within the school gymnasium, provides a structured environment for students to build strength and conditioning. In this space, students refine their technique and develop physical and mental resilience. Weight training improves strength, mobility, and overall fitness, while bodyweight and weighted exercises help enhance body control. This leads to improved performance in both sports and everyday tasks, such as carrying heavy school bags, which can sometimes weigh more than what students lift in training.
The weight room is open for trial at the start of the school year, after which students may continue their training for an annual fee. This fee grants access to a supervised, structured program designed to build strength, power, and technique while boosting confidence and life skills. The program is tailored to meet individual needs, ensuring each student progresses at their own pace.
The value of Strength and Conditioning training
Research highlights the importance of early physical conditioning, especially integrative neuromuscular training that focuses on fundamental motor skills. Such training provides long-term benefits like improved movement biomechanics, reduced sports-related injuries, and better health outcomes in adulthood. A program addressing students' physical and psychosocial needs supports not just short-term athletic success but also lifelong physical activity and health.
The weight room also teaches valuable life skills, including perseverance, discipline, and respect. Under the guidance of Mr Kurt Rich, Head Strength and Conditioning coach, students from all year groups are given equal opportunities to train and develop personally. The program emphasizes continuous learning, accountability, and hard work. Overcoming challenges builds resilience, benefiting both academic and personal lives beyond the gym.
The success of Sydney Boys High School's weightlifting program is reflected in the achievements of its alumni and current students. In 2024, Old Boy Nelson Cheng was crowned Junior National Champion, demonstrating the program's high level of training. Additionally, a current Year 12 student won the Youth National Championship, showcasing the talent nurtured within the weight room. These accomplishments underline the exceptional opportunities the program offers.
Physiotherapy and injury management
For students with injury concerns or those recovering from injuries, the school provides comprehensive physiotherapy support. A physiotherapist is available every Monday before school for free expert advice. For students requiring long-term rehabilitation, Coach Neil Song, an Old Boy, works closely with students, their coaches, PE teachers, and external health professionals to manage recovery and ensure safe return to full training.
All parents are encouraged to visit the weights room at any time for an update on their child’s progress from Head Strength and Conditioning Coach Mr Kurt Rich or any of the other strength coaches that may be on duty.
Program Structure
| Full Year Rate: | $315 unlimited use (including all holiday
periods) $190 for Year 7 students |
Prices include program design/instruction.
Full year rate available until cut-off date advised in High Notes.
Prices current for calendar year 2025.
Operating Hours
| Monday | 7.00am – 9.00am | 3.15pm – 5.00pm | |
| Tuesday | 7.00am – 9.00am | 3.15pm – 5.00pm | |
| Wednesday | 7.00am – 9.00am | 3.15pm – 5.00pm | |
| Thursday | 7.00am – 9.00am | 3.15pm – 5.00pm | |
| Friday | 7.00am – 9.00am |
Managers in Charge of individual sports may at times arrange alternate times for teams to use weights room.