What does a Youth Strength & Conditioning program look like
All programs will consist of the same structure with small tweaks made to each program to suit the individual. Individualization comes from shifting variables such as exercise regressions, progressions, weight, rest and complexity.
This way we can ensure high level athletes can share the same space as newer athletes and both benefit.
Each program will work the athlete through the 6 fundamental movement pattern: Squat, push, pull, hinge, core, cadence.
Within each of these we can work on strength, hypertrophy, endurance and sport specific movements (jump, land, sprint, throw etc.) through various planes of motion (think forward, sideways, up and down).
Any good strength and conditioning program will consider:
- Individual anthropometrics (size, structure, weight)
- Training goal (become better soccer players not body builders).
- Individual preferences and situation (enjoyment and fatigue).
- Seasons (in season, pre season, out of season).
The idea is to improve all elements of Athleticism: Speed, strength, balance, agility, power, endurance whilst simultaneously reducing the risk of injury.
"We train to get fit not to get tired with the overall objective to get better"
So what does that look like in practice? Below is an example of what a typical program looks like at Athletic Ascension.
1. Warm up: 10 mins
A: soft tissue work: foam roll, breathing.
B: Dynamic stretching, mobility and movement preparation.
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2. Power Agility Speed Stability: 10 mins
Power: generate force/ velocity.
Agility: Ability to shift direction.
Speed: Mechanics, form, acceleration.
Stability: Landing and joint integrity
*There are a number of exercises that will incorporate more than one of these elements that mimic specific sporting movements.
PASS | Exercise | Sets / reps |
Power | Medball slam | 3 x 5 |
Agility | Band resisted lateral shuffle | 3 x 5 each |
Speed | High knee Switch | 3 x 5 each |
Stability | Single leg jump with catch | 3 x 3 each |
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3. Strength: 30 mins
Form first, then weight.
Exercise | Sets / Reps | Weight | Rest |
A1. Dumbbell Bench press | 3 x 10 | 25 | 60 |
A2. Single leg box squat | 3 x 12 each | bodyweight | 120 |
B1 Single Arm row | 3 x 10 each | 35 | 60 |
B2 Side plank abduction | 3 x 10 each | bodyweight | 120 |
C1. Single leg bridge | 3 x 10 each | 25 | 60 |
C2 Farmer Carry | 3 x 20 yards | amap | 60 |
C3 Dumbbell overhead press | 3 x 10 | 20 | 120 |
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4. Accessory: 10 mins
Optional and dependent upon time, an opportunity for the athlete to work on accessory movements, something fun or work on an area of weakness (extra stretching, strengthening, stability, ball work).
Exercise | Sets / Reps | Weight | Rest |
Stair Sprints | 3 x 3 | ​ | 30 |
Push ups | 3 x 12 | ​ | 30 |
Slow mountain climber | 3 x 20 | ​ | 60 |
Thats it.
What you may have noticed is the complete absence of burpees, sit ups, star jumps for countless reps or time. This is not fitness, this is inducing fatigue with no structure and will likely lead to a higher risk of injury.
If your son or daughter is interested in trying a session, please contact Patrick (me) on 603 294 6525 to set up a session or email me: patrick@firstguessfitnessgym.com