I am excited to start our new youth (12 years and above) strength training program. I can think of no other population that stands to benefit more from safe, progressive, and practical strength training.
Today I wanted to share our first version of our Spring 2021 program.
This program consists of exercise on Tuesday and Thursday.
Workout time should be about 20-25 minutes.
Workout for Both Days
- Flat Chest Press
- Pull-ups (if a young athlete cannot complete a pull-up we want them to do holds at the top of the pullup for up to 30 s. Once 30 s is achieved the athlete can likely complete full pullups).
- Pushups (goal is to complete 20 pushups in one set). After the athlete can complete 20 pushups we may progress to the parallel bar dip exercise.
- Standing Dumbbell Curls
- Walking Lunges
- One Legged Standing Calf Raises
This program is completed in a circuit fashion with one exercise followed by the next with about 45-second rest intervals between exercises.
The resistance used allows for 8-15 repetitions per set.
Complete 2 cycles through this program twice per week.
Record all the weight and repetitions completed each day.
Our goal for youth athletes is to at least double their strength in 6 months.
So if a young person can complete 2 pull-ups on day one we want them to be able to complete at least 4-8 pull-ups following the 6 months of strength training.
If a youngster is completing walking lunges with 20 lb dumbells in each hand for 10 steps per leg on day one we want them to be able to use 40 lbs after 6 months.
Basic, progressive, linear strength training is the key.
Focus, focus, focus.