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Youth S&C Multi Sports Programme 14+

Inner Athlete Coach

Coach
Jack Daysley

Youth Strength and Conditioning Programme

Useful for multiple sports to develop all areas of athleticism

This plan will focus on beginning to increase general strength across key lifts in the gym, whilst building athletic qualities which transfer over to most sports jumping, sprinting etc

Aimed at young aspiring athletes who are physically mature, experienced in a gym environment and ready to gain some strength and size

This programme is focused around strength built in a gym setting but does feature some plyometrics and some running interval work which all athletes need

Programme is built off a 4 day training split

Would recommend doing our fundamentals plan prior to this if you lack experience in the gym and possess some poor quality movement patterns

$40
Get Youth S&C Multi Sports Programme 14+
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Build Sport Specific Strength and Size
Focused gym work helps athletes develop real strength and muscle—giving them a physical edge in competition.
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Develop Explosive Power and Speed
Plyometrics and sprint-based work improve acceleration, jumping ability, and overall explosiveness.
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Take Your Training To The Next Level
Perfect for athletes who have outgrown beginner programmes and are ready for more structured, performance-focused training.
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Train Like a Serious Athlete
A structured, no-nonsense plan that mirrors how committed athletes train—building discipline, consistency, and results.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Gym workouts, running based sessions, match day mobility routines and more
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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
Barbell & Dumbbells
Recommended
Bands, Kettlebells & Bands
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Sample Week
Week 1 of 4-week program
Sunday
Recovery Day

A1

Foam Roll IT Bands

1 x 1:00

A2

Thoracic Extension on Foam Roller

1 x 1:00

B1

WORLD'S GREATEST STRETCH

2 x 6

B2

Cat Camel

2 x 5

B3

Calf Stretch

2 x 0:30

C

Walk

1 x 30:00

Monday
ATHLETE CHALLENGE

A

PUSH UP CHALLENGE

Tuesday
Gym S&C Full Body Strength 1

A1

Split Squat

1 x 10

A2

Hand Release Push-Up

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 10

A4

Cossack Squat

1 x 8

B1

Pogo Jump

3 x 10

B2

Max Effort Vertical Jump

3 x 4

C1

Goblet Squat

3 x 8

C2

DB Bench Press

8, 6, 6

D1

Half-Kneeling DB Shoulder Press

3 x 8

D2

DB Reverse Lunge

3 x 8

E1

Stability Ball Hamstring Curl

2 x 10

E2

Dead Bug

2 x 10

F1

Hamstring Rope Stretch

F2

Pigeon Stretch

Wednesday
Running Intervals

A1

Split Squat

1 x 10

A2

Hand Release Push-Up

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 10

A4

Cossack Squat

1 x 8

B

Jump Squat

3 x 5

C

Run

3 x 1000

Thursday
Mobility - Optional

A1

Foam Roll IT Bands

1 x 1:00

A2

Thoracic Extension on Foam Roller

1 x 1:00

B1

Cat Camel

2 x 5

B2

WORLD'S GREATEST STRETCH

2 x 6

B3

Calf Stretch

2 x 0:30

Friday
Gym S&C Full Body 2

A1

Split Squat

1 x 10

A2

Hand Release Push-Up

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 10

A4

Cossack Squat

1 x 8

B1

Single Leg Bounds

3 x 10

B2

RFE FAST Lateral Hops

3 x 0:06

C1

Trap Bar Deadlift

4 x 5

C2

Max Effort Broad Jump

3 x 3

D1

Seated Military Press

8, 6, 5

D2

Lat Pulldown

3 x 10

E1

Isometric Lunge Hold

2 x 0:40

E2

Side Plank

2 x 0:30

F1

DB Bicep Curls

1 x 10

F2

Standing DB Press

1 x 10

F3

DB Bent Over Row

1 x 10

F4

Push-Up

1 x 10

G1

Pigeon Stretch

For Completion

G2

Lying Handcuffs

For Completion

Saturday
Game Day Mobility

A1

Foam Roll IT Bands

1 x 1:00

A2

Thoracic Extension on Foam Roller

1 x 1:00

B1

Pigeon Stretch

3 x 1:00

B2

T-Spine Reach

3 x 1:00

B3

WORLD'S GREATEST STRETCH

3 x 1:00

Coach
More from Inner Athlete Coach
coach-avatar Jack Daysley

10+ years experience in coaching athlete. Experience in elite super league rugby pathways and high level combat sports. Hundreds of youth athlete case studies, aswell as professional boxers and super league players.

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FAQs
Who is this programme for?
This is designed for young athletes who already have gym experience and are ready to take the next step—building more strength, size, and athletic performance.
Does my child need to complete the fundamentals programme first?
It’s strongly recommended. If an athlete is new to the gym or still developing movement quality, starting with Fundamentals will help them get the most out of this programme safely.
What results can you expect?
Athletes will build strength across key lifts, develop more power, and improve athletic qualities like sprinting and jumping that transfer directly into sport.
Do we need a gym membership to complete?
Yes - full functional kit gym access is required

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Youth S&C Multi Sports Programme 14+
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