Thomas L.

Developing sports specific strength and conditioning programs for; Soccer M/W, Basketball M/W, Volleyball M/W, Handball M/W, Athletics, Tag Of War teams. • Conducting regular fitness testing for all the teams • Working closely with the team’s physiotherapist in managing and rehabilitation of injuries • Developing warm up, cool down and recovery protocols for the teams • Monitoring players using GPS systems during games and training • Creating and ensuring that training environment is safe • Budgeting and purchasing strength and conditioning equipment and food supplements

Developing Preseason, In season and off-season training programs for the team • Ensuring that equipment’s are well maintained and stored properly. • Tracking athletes training attendance by recording. • Following up on athletes’ academic progress. • Ensuring that the team is disciplined and takes part in CSR activities. • Establishing team naming models that ensures a neutral approach. • Preparing the team for tournaments and league matches. • Liaising with the school clinic to ensure that they are ready to provide response in case of injuries and emergencies. • Developing Emergency Action Plans • Working closely with the sports office to ensure that athletes match day needs and logistics are taken care of. • Assisting the sports office with the preparation of the teams season budget. • Reporting any serious injuries to guardians/parents of players in case they occur. • Scouting for new players and conducting trials

I lead the Strength and Conditioning program for the following teams; Rugby men, Hockey men/women, Soccer men/women, Basketball men/women, Volleyball women, Tae Kwon do men/women, Karate men/women, Kickboxing men/women, Athletics men/, Swimming men/ women and Handball men. Duties • Managing the sports gym. • Developing Emergency Action Plans • Developing team specific conditioning programs • Ensuring safety of equipment and the training environment • Developing team specific strength programs and monitoring the execution of the same. • Conducting fitness testing regularly. • Implementing the Return To Play Protocols for injured players. • Working closely with the physiotherapist to ensure players are well rehabilitated after surgeries &injuries. • Developing warm up and cool down strategies for all teams. • Working closely with coaches to bring out the best in players.

Duties: Designed and implemented periodized strength and conditioning programs tailored for triathlon demands (swim, bike, run). Integrated injury-prevention strategies, mobility routines, and recovery protocols to support training load and competition schedule. Conducted performance assessments to monitor strength, endurance, and movement efficiency. Coordinated gym-based training with endurance sessions to optimize power output, muscular endurance, and overall performance. Provided nutrition and recovery guidance to complement physical preparation. Monitored athlete’s progress and adjusted training plans according to competition cycles and physical readiness. Achievements: Enhanced overall strength and muscular endurance, leading to improved power and efficiency in swim, bike, and run segments. Successfully reduced risk of overuse injuries through targeted corrective exercises and flexibility training. Contributed to consistent performance improvements in training and competitive races. Helped the athlete maintain peak physical condition across multiple training phases and competitions.

Tessen Sports – Shogun former Samurai International invitation Rugby teams From May 2023 Duties • Developing short term strength and conditioning programs prior to tournaments • Developing warm up, cool down and recovery protocols to be used during training and games. • Gym design and Equipment specialist for Tessen Sports (East Africa) • Conduct site visits, design gyms and offer equipment advice and sourcing from Tessen Sport

Physical Trainer – Chema Volleyball Club Juja Key Achievements: Helped guide the team to gain promotion to the Kenya Volleyball Premier League - Strength & Conditioning: Designed and implemented tailored strength, endurance, and agility programs to enhance players’ physical performance. - Injury Prevention & Recovery: Introduced mobility, stretching, and prehabilitation routines to reduce injury risk and support recovery. - Performance Monitoring: Assessed players’ fitness levels, tracked progress, and adjusted training loads to optimize performance. - Game Preparation: Developed match-specific conditioning plans to improve stamina, speed, and explosiveness during competition. - Team Collaboration: Worked closely with coaches and players to integrate physical training into technical/tactical sessions. - Nutrition & Lifestyle Guidance: Provided advice on nutrition, hydration, and recovery strategies to support peak performance. - Promotion Achievement: Played a key role in preparing the squad physically, contributing to the club’s successful promotion to the Kenya Volleyball Premier League.

• Developing and monitoring strength and conditioning programs for Hockey M/W, BasketballM/W, Volleyball M/W, Rugby M, Soccer M/W, Handball M, Karate and Athletics. • Working closely with the physiotherapist to ensure proper recovery after injuries by following the return to play protocols • Testing teams’ fitness levels frequently • Developing warm up and cool down protocols to be used during training and games. • Ensuring safety of equipment in the Strength and Conditioning facility • Managing the school gym • Ensuring that the strength and conditioning facility is clean at all times and equipment is well stored. • Ensuring that equipment is safe and well serviced. • Developing Emergency Action Plans • Develop budgets for supplements and administering the same.

Strength and conditioning coach for the Kenya Simbas 15s National team. • Assisting the head Strength and Conditioning coach in monitoring athletes during training. • Developing rehabilitation programs for injured and recovering players. • Carrying out regularly physical tests for the athletes. • Ensuring that athletes are hydrated and nutritionally balanced before and after training. • Ensuring that athletes get enough rest while on tour. • Developing suitable training programs for athletes on tour. • Conducting warm ups and cool downs during training and matches. • Developing recovery strategies for the athletes. • Developing Return to Play Protocols for injured and recovering athletes. • Ensuring that equipment is well stored after sessions. • Ensuring safety of athletes at all times during training. • Developing Emergency Action Plans

Designing and implementing strength and conditioning programs for the teams. • Monitoring and tailor making programs that are suitable for different positions in rugby. • Working closely with the physiotherapist in ensuring injured players return to play when fit and ready in the shortest time possible. • Ensuring the safety of the training environment. • Ensuring that equipment is well stored. • Conducting fitness and gym testing • Developing recovery strategies after training and matches. • Developing warm up and cool down strategies. • Developing Emergency Action Plans • Working closely with the head coach to ensure team goals are attained.

Kenya National Women's 7s Team • Preparing the team for the 2016 African Championship in Zimbabwe. • Development and implementing a training program for the championship.• Ensuring that injured players return to play in time for the championship • Developing recovery strategies for the players. • Conducting warm up and cool down during training and games. • Ensuring player safety at all times during training. • Ensuring a safe training environment. • Conducting fitness and gym testing. • Reporting to the head coach the weakness and improvements of the athlete

• Developing & implementing Strength and Conditioning programs for the team, which included the pre-season, in season -and off-season strategies. • Leading warm ups and cool down both in training and matches. • Development player centred, position specific training programs for athletes. • Conducting regular gym and fitness testing • Ensuring a safe training environment at all times. • Working hand in hand with the team physiotherapist to ensure that players return to play following surgery and injuries. • Providing nutritional advice to players. • Ensuring that gym and conditioning equipments are well maintained and fit for use • Providing supplements to players during training and matches. UNDERSTUDY STRENGTH AND CONDITIONING COACH IMPALA SARACENS RUGBY CLUB - Nairobi May 2013 to May 2014 • Assisting the strength and conditioning coach in conducting warm ups, gym sessions, conditioning sessions, player profiling and record keeping and ensuring Long Term Athlete Development pathway is closely followed. • Ensuring safety of the players, training environment, gym and conditioning

Rugby player, played the following positions, 10, 14, 11, 12.