Fit for Life: Cannon’s Strength & Conditioning Program Builds More Than Athlete

When 7th graders at Cannon School first step into the gleaming Andrews Strength and Conditioning Center, they don’t start with barbells or sprints. They start with a conversation: “What’s your purpose for being here?”

It’s an unusual start to a workout, but that’s the point. Director of Sports Performance Shawn Powell believes strength begins with intention. His program doesn’t just build muscles; it develops confidence, character, and habits that last well beyond the playing field.

“The habits and understanding developed in early adolescence influence future choices about exercise, nutrition, and lifestyle,” says Powell. “When students understand why being active matters, they’re more likely to stay active as adult

Cannon’s Strength & Conditioning (S&C) program stands apart because it starts early. Students begin in Middle School, learning bodyweight exercises, basic movement patterns, and a sense of commitment and accountability. “Middle schoolers are still growing and developing coordination, strength, and body awareness,” explains Powell. “Teaching proper movement patterns and correct form helps them move efficiently and confidently as their bodies mature.”

By Upper School, students have mastered the ten fundamental movements—push, pull, hinge, squat, carry, lunge, crawl, tumble, land, and stop. Confident in the weight room and grounded in the training framework, they are ready to train and compete at the varsity level.

The 4,100-square-foot Andrews Strength and Conditioning Center rivals any college facility. Two floors of high-tech training equipment-–including nine Legend Fitness racks and four Dynamic Fitness and Strength racks, each stocked with Power Block dumbbells, kettlebells, medicine balls, and more—support every level of development. The upstairs floor also houses spin bikes, treadmills, and rehab equipment used by the Return-to-Play (RTP) coordinator and athletic training staff.

On any given day, the center hums with energy. Wellness and Long-Term Athletic Development classes give way to Middle School PE and sports in the afternoon. Upper School sessions follow, allowing JV and Varsity athletes to train two days per week in season and even more days during preseason and offseason. You might see middle schoolers mastering landing mechanics, varsity football players refining strength training, or injured athletes working with a trainer to get back on the field.

“Our strength and conditioning and athletic training departments operate as one team, working to create a high performance model” notes Powell. “I communicate daily with our athletic trainer and RTP coordinator to align each athlete’s plan with their needs, whether they’re training, rehabbing, or returning to play. True performance comes from collaboration, not isolation.”

At every grade level, the program follows a vertically aligned systematic approach. A block system is used to continue to develop movements throughout the student athlete’s years at Cannon School

●      Block 0 (7th–8th Grade): Learning body control, balance, and basic strength

●      Block 1 (9th Grade): Leadership and teamwork through foundational lifts

●      Block 2 (10th Grade): Building consistent strength

●      Block 3 (11th–12th Grade): Advanced training, data application, and recovery strategies

“Science gives us the feedback to make better coaching decisions,” says Powell. “When athletes see their progress and understand the ‘why’ behind the process, they buy in completely. And when you take care of the process, the rest takes care of itself.”

Powell credits much of the program’s success to the talented coaches who have helped shape Cannon’s S&C department. “Our former assistants’ impact goes far beyond technique or strength—they’ve helped students grow into thoughtful, self-disciplined adults who can succeed on and off the field,” Powell notes. He also emphasizes the ongoing partnership with UNC Charlotte’s Exercise Science Department, which provides several undergraduate and master’s-level interns per year, connecting academic and athletic communities.

Cannon’s S&C program is open to all students, not just varsity athletes. Around 80% of Upper School and 88% of Middle School students participate in sports, a reflection of how deeply physical wellness is woven into Cannon’s culture.

By the time Cannon students graduate, Powell wants them to walk into any gym or college rec center and feel at home. The Iron Cougar Program helps students track progress toward personal strength and movement goals, while the emphasis on education ensures every student understands why they’re doing what they do.

“Cannon’s S&C program set me on the right path for an active and sustainable lifestyle,” affirms Ben Childress ’22. “Because I was taught the basics, I’ve been able to continue and grow in this space without needing the same supervision in college. It wasn’t all about lifting weights, but also speed and agility, flexibility, and nutrition. There was always a why behind everything we did, with the goal to produce the best all-around athletes, on and off the field.”

“Ultimately,” Powell reinforces, “we’re not just training athletes. We’re training people to live strong—physically, mentally, and emotionally—for the rest of their lives.