Key Lessons from the ASCA Level 1 Course

Last weekend, Julie and I (Sidney) attended the two-day ASCA Level 1 Strength and Conditioning Course. While we’re both registered personal trainers, this certification process dives deeper into the athlete-focused side of training. It’s all about athletic development and performance, teaching how to incorporate strength and conditioning into training programs to enhance overall strength and meet the specific demands of various sports.

The course took place at the Cowboys Performance Centre, and we were lucky to have Mitch Pemberton, who works with the North Queensland Cowboys, as our instructor. His insights, drawn from working with elite athletes, added a practical side to everything we learned.

Over the two days, we walked away with plenty of valuable lessons. Here are the top three takeaways we found most impactful:

Build General Strength First: Before worrying about the finer details, focus on building a solid foundation of general strength. Progress takes time, so avoid rushing the process.
Complement Your Sport in the Gym: Use gym sessions to train areas your sport doesn’t naturally develop. This not only makes you a more well-rounded athlete but also sharpens the specific skills and strengths that give you an edge in your sport
Every Aspect of Training Needs a Purpose: Whether it’s selecting exercises, setting goals, or deciding on intensity, every part of a program should serve a clear purpose tied to the athlete’s performance and development.

This course reinforced our beliefs that gym training and warm up routines are about strategically supporting athletes to thrive in their sport.