Wellington Strength & Conditioning
Maximise your strength, power, endurance, and athleticism with expert strength and conditioning coaching in Wellington.
Strength and Conditioning
We help athletes and everyday people train with purpose through personalised programming designed to improve performance, support injury prevention, and create long term progress.
Whether you want to get stronger, move better, or perform better in sport, our coaches can help you build a smarter, more sustainable training approach.
Good strength and conditioning is about more than training hard. It’s about training in a way that actually supports progress over time.
At ONI, we use individualised programming, mobility work, recovery management, and periodisation to help you build strength, power, and endurance while staying durable enough to keep training consistently.
You’ll not only be coached through what to do, but also learn how to train more effectively for yourself over time.
Not Seeing The Results You Want?
A lot of people train hard but still feel stuck. We often see athletes struggling to get stronger, dealing with recurring niggles, or unsure how to structure training in a way that improves performance without burning them out.
With so much conflicting information out there, it’s easy to end up doing a bit of everything without making meaningful (and measureable) progress.
Our Wellington strength and conditioning coaches help simplify the process with a clear training plan built around your goals, recovery, and long term development.
What athletes say about training with ONI
BRETT GIBBS
Powerlifter
World Champion - IPF open 2015/2018 | Junior 2014
I met with Laurent and the team immediately after partially tearing my quad while squatting one day. They really made me feel welcome at ONI, scheduling me in very quickly and ensured I was doing everything I could to get back to 100% ASAP which was the most important thing for me.
Setting expectations, explaining potential causes and rehabilitation exercises in a clear and concise manner really set me up for what was a hugely successful rehab of the torn quad. A mere 8 weeks later I was able to squat the World Record of 299kg @ 83kg body weight with confidence.
Had I not gone to ONI right away I 100% doubt I would've been able to achieve that result. I want to thank you guys for all of the help and effort you put into sports rehab and development of athletes as a whole.
Drew Fraenkel-Roko
Muay Thai
NZ ISKA Champion
Working with Laurent at ONI has been a game changer for me. I didn’t explore the weights side of fitness nor strength and conditioning at all prior to working with ONI. After working together for about 4 months I’m confident when it comes to this part of my training and have made serious gains to my strength, speed and general fitness.
I’ve also been guided every step of the way with a personal tailored plan to meet the needs of my sport. Laurent and his team have made sure I’m all sussed with this new side of my training. I couldn’t recommend this team or this gym enough!
Luke Fairbairn
Brazilian Jiu Jitsu
ADCC NZ Champion 100kg Division
ADCC NZ Champion Absolute Pro Division
I have been working with Laurent for around a year now helping me to perform better as a jiu jitsu athlete. Laurent has helped me fix injuries, bullet proof my body and gain immense amounts of strength, speed and power all while understanding the demands on my body from my actual sport.
In an industry filled with bro science and random trial and error guesswork, Laurent and his team actually understand the science behind performance and apply it in a way that gets results. Couldn’t recommend them more!
What does Strength and conditioning training with us look like?
1. Book a free consultation.
We’ll talk through your goals, training background, injury history, and current routine so we can understand what kind of support will help you most.
From there, we’ll map out the best path forward for your training.
2. Athletic Testing and Plan.
Once we understand your goals and background, the next step is athletic testing to get a clearer picture of where you’re currently at.
Depending on your needs, this may look at areas like strength, mobility, endurance, movement quality, or other key physical qualities relevant to your training or sport. This helps us identify strengths, weaknesses, and opportunities for improvement so your program is based on more than just guesswork.
From there, we build your personalised training plan around your goals, current capacity, and the areas that will have the biggest impact on your progress.
3. Achieve your Goals.
Each week you'll go through personal training sessions at the gym, as well as your own weekly workouts you'll be responsible for completing.
These are important steps to ensure your continued progress, building your independence and confidence in your ability to train yourself.
Don't worry, your training plan makes it super simple to perform workouts on your own. We'll make sure your program is tailored to suit your sporting needs and work with you to optimise your lifestyle around long term performance.
Wellington Strength and conditioning coaches Specialising in:
Strength and Power
Build real, transferable strength and power that supports performance in both sport and everyday training.
Injury Prevention
Train in a way that improves durability, manages load, and helps reduce the risk of common setbacks.
Mobility
Improve how you move so you can access better positions, train more effectively, and move with greater confidence.
Sports Performance
Gain the competitive edge by enhancing all aspects of your athletic performance. We’ll help you identify key areas of your biomechanical function, emotional state, and training progression to help you maximise your performance at any sport.
Meet your Wellington Strength and conditioning coaches
DIEGO SALLES
Strength and Conditioning Coach
My journey in training began at a young age with a deep passion for sports. I found interest in swimming and basketball until I stepped into a gym for the first time at age 15 - I had found my spiritual house. I’d eventually find martial arts and got hooked in jiu-jitsu, muay thai, and boxing.
James Farr
Strength and Conditioning Coach
I specialise in evidence-based training to optimise human performance. My focus is on creating comprehensive plans that prioritise long-term development and injury prevention. Using periodisation, I enhance strength, power, and endurance while managing recovery, ensuring clients achieve their goals and sustain progress in sport and life.
Laurent Pang
Strength and Conditioning Coach
I take a long term approach to strength and conditioning, with a focus on injury prevention, mobility, and sustainable progress to enhance both performance and longevity.
I’m particularly interested in working with climbers as well as combat sports athletes, including those in jiu jitsu and Muay Thai.
Book a free consultation
If you want to improve your strength, performance, mobility, or long term training structure, we’d love to help. Book a free consultation and let’s talk about the best next step for you.