WNY Strength and Conditioning

WNY Strength and Conditioning Featuring Olympic lifting, power lifting and athletic development. Personalized programming trained in a group atmosphere.

08/28/2026

ATTENTION Scholastic Athletes! Registration is now open for our Fall Athletic Foundations program.

Are you interested in learning the basic movement patterns that form not only the basis of strength/conditioning training but also universally carry over to sports performance? This program is for you. Learn the basics of:

-squat
-hinge
-unilateral work
-jump mechanics
-upper body mechanics
-rotational mechanics

5 sessions in a small group setting allowing all to receive ind depth leaning and movement assessment.

Interested? Registration link in the bio.

06/26/2026

First Nationals as a Junior in the books for Elias. And it could not have gone better.

-6 for 6
-146 sn**ch for a 6 kilo PR
-182 clean and jerk for a 12 kilo PR
-328 total for a 21 kilo PR (and 52 kilo improvement from last years Youth Nationals)
-3 silver metals for youngest competitor in the A session

Thank you hookgrip USA for the video

**ch

03/08/2026

Sn**ch Clinic Satruday March 28!!

WNY S and C is happy to announce that they will be hosting a 2 hour Sn**ch Clinic run by USAW National Level Coach Steve Titus. This programm is designed for lifters of all levels from beginners looking to learn how to sn**ch all through to veterans looking to fine tune their lift. If you are a coach looking to learn our teaching progressions, DM us for details on how to participate a spart of our Coaching Mentroship program.

The clinic will be $75 and run for approx. 2 hours. Registration link in the bio.

**ch

01/05/2026

Jumping is a skill that needs to be trained...but before rushing into it make sure that you have developed the following basic skills:

-squat
-hinge
-land

For an in depth explanation check out our latest training article "The Basics of Jump Training"....link in the bio.

10/19/2025

Looking to improve your vertical jump but are not sure where to start?

With our new Vertical Jump test service you can get data driven insight into that and more. With this test you will get insight into:

-your body mechanics and how it affects your jumping
-whether you need to increase force production or ballistic training to increase your vertical
-what height depth of drop jumps allow you to train with proper ground contact time
-RSI (a measure of how explosive you are off of the ground)
-where on the force-velocity curve you need to be training

We will be offering spots for this test for NFVB members on Saturday Nov. 15 and 22 at 1:00. Please look for further information from the club. For non NFVB members, reach out if you are interested in learning more.

07/01/2025

First Senior Nationals in the books for 82/104.

While not quite the numbers we projected to make after she qualified, we are happy with the performance coming off of how her training cycle went. Especially with hitting a PR squat jerk, a lift we switched to only 3 months prior. Time to make some adjustments and get ready for AO Finals.

Thank you for the video....they continue to be the best in the game at video.

**ch

05/29/2025

Do we do "Sport Specific" Volleyball drills for our athletes? Nope. What we do is help the athletes develop the skills that will allow their volleyball coaches to mold them into better players, allowing the to flourish on the court.

-Scap Push Up. A prerequisite for shoulder health. Helps setters get better drive on the ball.
-Finger Tip Bear Stance Plank. Develops the hand strength needed to absorb a hard hit ball. Stronger hands will lessen the load on the elbows and shoulders.
-Lateral Jumping Drills/Low Level Plyometrics. Helps develop the ability to cover space on the court and the elasticity needed to jump high.
-Depth Drop with Pause into Vertical. Being able to decelerate and absorb force with the muscles allows the athletes to maximize recruiting the elasticity of their tendons, allowing for greater power output. (Side bonus: also help to prevent soft tissue injuries)

Our philosophy? Working to develop a well rounded athlete will lead to a higher level volleyball player. Only as the athletes training age increases should the focus be on sport specific training.

Tag a friend who may benefit from our upcoming Skills Camp workshop or Prepare for Scholastic Season program!

Big month of PRs as both our Oly and Powerlifting crews competed and performed well. After a couple of quiet post meet w...
11/06/2024

Big month of PRs as both our Oly and Powerlifting crews competed and performed well. After a couple of quiet post meet weeks, we are excited to see everyone start to sling again.

Address

3946 Broadway
Depew, NY
14043

Opening Hours

Monday 4pm - 8pm
Tuesday 6am - 8am
3:30pm - 8pm
Wednesday 4pm - 8pm
Thursday 6am - 8am
3:30pm - 8pm
Friday 9am - 11am
4pm - 7:30pm
Saturday 8:30am - 12:30pm

Telephone

(716) 393-3280

Website

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