Kids Training Program

 3 days a week (M-W-F), every week. Create a habit, make it part of their lives and they will be doing it for the
next 50 years.
 The goal is to build base level of strength, enhance coordination/body awareness, and introduce the concept of
non-running conditioning.
 While muscle size may be a welcomed side effect, what we are really doing here is strengthening tendons,
ligaments, and the smaller muscles that will be needed in the future when we progress to higher intensity, lower
rep training.
 If at any time form is breaking down due to muscular fatigue (not just normal awkwardness), the set ends there.

Exercises Sets Reps

Bodyweight Squat 2 12-15

Really enforce proper technique and do not rush through these. Some common cues: flat feet the whole time,
butt back, knees out, chest up, head up. Try to keep shins perpendicular to the ground. Always go to parallel or below.
That is, the hip joint breaks the plane of the knee cap. Pause on the last rep of each set for 3 seconds.

Push-Up 2 12-15

I know we all know how to do a push-up, right? Focus on staying on the toes, straight legs, and full range of
motion. Hands should be placed shoulder width, just below the nipple line.

Alternating Lunges 2 12-15 per leg

Try not to let knees travel too far forward. Remember, a lunge is basically a step forward followed by a single
leg squat. Hips should be moving up/down, not so much forward/back.

Neutral Grip Chin-Up / Horizontal Row 2 12-15

If your kid can do 12-15 pull-ups, that’s awesome. Chances are, he can’t. You have two options. 1 st, assist the
chin-ups with bands. Second, they can do the horizontal row, which is use a barbell with feet on the ground or elevated
on a bench (thus increasing the difficulty) and row/pull your chest to the bar.

3-Way Plank 2 15-20 Seconds

Front plank (from the push-up position, arms locked) followed by two side planks, each done for 15 seconds.
One set lasts 45 seconds.

Burpee 2 12-15

Burpees are a great way to teach effective conditioning strategies when space/time/equipment is limited.

Notes

 Every workout should start with 3x5 jumps (box jumps, broad jumps, vertical jumps) and Med Ball Throws (Chest
Pass, Vertical Throw, Slams). I find it best to do these between the squats and push-ups.
 Progression? This is the obvious question. Start with 2x12, work to 2x15. From there move to 3x10 to 3x12 to
3x15. If you spend one week on each set/rep scheme, that will get you through 5 weeks. Spend a minimum of 2
workouts, thus giving you 10 sessions total. At the end of 10 sessions, progress to the barbell or load these.
 Cardio/Conditioning - Two movements rule them all: hill sprints and Prowler walks/sprints. Make them fun, if
you can. Do them once a week if you want something a little extra. 5-15 hills a sessions. The Prowler workout is
as follows:
o Heavy Prowler Workout: 6 sprints/walks, 35 yards each. 2 x light weight, 2 x medium weight, 2 x heavy
weight and 60-120 seconds rest.
o Awful Prowler Workout: 10 sprints/walks, 35 yards each, with light weight and 60 seconds rest