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Adaptive Athlete: Youth Athletic Development Program

Athletically Pleasing

Coach
Manny Chavez

What's up guys! Welcome to Adaptive Athlete Program

I'm Coach Manny, and I created this 12-week program to help middle school athletes become stronger, faster, more explosive, and overall better athletes.

One thing I want you to understand is that being a good athlete isn't just about how much weight you can lift or how high you can jump.

It's also about how well you can control your body, how quickly you can move, how you react, and how you can apply your strength when you're playing your sport.

That's what we're going to work on throughout these 12 weeks.

$50
Get Adaptive Athlete: Youth Athletic Development Program
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Increase in SPEED
MAX EFFORT SPRINTS 2x a week
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Increase in POWER
2 JUMP FOCUSED WORKOUTS per week
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Increase in STRENGTH
2 TOTAL BODY STRENGTH days per week
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Increase in COORDINATION
MOVEMENT CHALLENGES designed to make you move differently
Features
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Programming 4 days per week
Training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Space to Move // Light-Heavy Dumbbells // Something to Jump on or Over
Recommended
Cones
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Sample Week
Week 1 of 12-week program
Sunday
Max Effort Jump Day

A1

Skips (low intensity)

1 x 20

A2

Skips (medium intensity)

1 x 20

A3

Skips (high intensity)

1 x 20

B1

Pogo Up & Down

1 x 10

B2

Pogos side-side

1 x 10

B3

Pogos Diagonal

1 x 10

C1

Under Belt Transfer

1 x 10

C2

Under Both Legs Transfer

1 x 10

C3

Between the Legs Transfer

1 x 10

C4

SL Between the Legs - Transfer Jumps

1 x 10

D1

1-Step Hurdle Jump

1 x 5

D2

2-Step Hurdle Jump

1 x 5

E

Approach Hurdle Jump

1 x 10

F

10 Yard Sprint

1 x 3

Monday
Total Body Strength

A1

High Knees

1 x 10

A2

Butt kicks

1 x 10

A3

High Kicks

1 x 10

A4

Cartwheels

1 x 10

B1

Bear Crawl

2 x 10

B2

Crab Walk

2 x 10

C1

Shuffle PVC Catches

1 x 10

C2

PVC Bear Crawls

@ 10

D1

Lateral Squat

3 x 10

D2

Push-ups

3 x 10

E1

Skater Squats

3 x 10

E2

DB Overhead Press

3 x 10

F1

Bulgarian Split Squats

3 x 20

F2

DB SA Rows

3 x 10

Wednesday
Constraint and Multi-Directional Jump Day

A1

Ball Balance Squats

1 x 20

A2

Ball Balance Lunges

1 x 20

B1

Forward Gallops

@ 20

B2

Gallops for Height

@ 20

C

Shuffle Cone Placements Races

3 x 6 @ 10

D1

Hurdle Hop - Hands on Hips

1 x 10

D2

Hurdle Hops - Hands above Head

1 x 10

D3

Hurdle Hops - Short Arms

1 x 10

E

Skips (reach distance in set amount)

10, 8, 6 @ 20

F1

Gather Step Vertical

2 x 3

F2

Lateral 1-Step Hurdle Jump

2 x 2

F3

Lateral Gather into Max Vertical

2 x 2

G1

Broad Jump (single)

2 x 4

G2

Broad Jump (double)

2 x 3

G3

Triple Broad Jumps

2 x 2

H

5 yd lead/10 yd sprint

3 x 1 @ 15

Thursday
Crawl Movements and Strength Day

A1

Bear Ball Catches

1 x 20 @ 1:00

A2

Crab Ball Catches

1 x 20 @ 1:00

A3

Bear Crawl - circle around foot

1 x 20 @ 1:00

A4

Crab Crawl - Self Toss + Pass under the hips

1 x 20 @ 1:00

B

Between the Legs - Bucket Toss

1 x 3:00 @ 5

C

DB Snatches

2 x 5

D

DB Bench Press

2 x 12

E1

Goblet Squat

2 x 12

E2

Overhead Plate Press

2 x 12

F1

Chin-up Hang

2 x 30

F2

Bench Dips

2 x 20

G

Forward Medball Carry

@ 1:00

Coach
More from Athletically Pleasing
coach-avatar Manny Chavez

Youth Strength and Performance Coach Specializing in developing strength, coordination, power, and speed in young athletes.

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WHAT I EXPECT FROM YOU

Some of these exercises are going to be challenging I don't expect you to be perfect at every exercise when you first start. What I do expect is that you're giving good effort, paying attention to your technique, and try to improve each week.

Get Adaptive Athlete: Youth Athletic Development Program
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FAQs
Who is the program for?
11-14 year olds just starting
What are the workouts like?
2 jump days and 2 full body strength days with movements challenges in each
How much will I improve?
That all depends on how hard you work!

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