Youth S&C Multi Sports Programme 14+
Inner Athlete Coach
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
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
A
PUSH UP CHALLENGE
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
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
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
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
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
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.
Start now and take your strength and athleticism to another level
Get Youth S&C Multi Sports Programme 14+
