STRENGTH TRAINING PROGRAMS FOR YOUNG ATHLETES

Many strength and conditioning programs are geared towards high school athletes and older but younger athletes can benefit greatly from strength and conditioning programs as well. When you approach any program proceed with a watchful eye and an awareness for who these programs were designed. Read the instructions and exercise descriptions. Modifications are needed for younger athletes and further changes may be needed to fit the individual youth. Also, some scholastic athletes participate in more than one sport; therefore the content and duration of each phase must be individualized to the athletes’ needs.

It is important that the adolescent’s training program be supervised to insure proper lifting technique and proper progression of resistance. A 1 RM test should not be used when setting up the program. Have the athlete choose a weight which he feels he can lift 10 times. If the athlete is unable to finish the set, allow time for recovery; decrease the weight by 10%, and attempt 10 repetitions with the new weight. If the initial weight was too easy, increase by 10%, and attempt 10 reps with the new weight. Continue this cycle until the athlete has found his 10 RM. When starting resistance training in the preparation phase Cycle I, the athlete will decrease the weight by 10% of his 10 RM. Below is a suggested framework for repetitions. Follow the set progression as outlined on the tables.

1. Preparation phase: 3 days per week
   Preparatory strength: sets of 15 reps
   Specialized strength: sets of 10-12 reps
2. Preseason phase: 3 days per week, sets of 10-12 reps
3. Competition phase: 2 days per week, sets of 10-12 reps

    

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