Estep Sports Performance
Unlock Explosive Strength & Resilient Athletes with My Youth Training Program!
Designed for young athletes (12-15 Years of Age) stepping into serious weight training, this program is the foundation for building raw strength, power, and durability. Athletes will develop general strength and lean muscle mass while reinforcing tendons, ligaments, and soft tissue—key to long-term performance and injury prevention.
Before starting, participants should be familiar with the Back Squat, Front Squat, and Bench Press and have established maxes for these lifts. From there, we’ll implement a progressive system that builds full-body strength, proper movement mechanics and lays a strong foundation for Sport Performance.
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5 x 5 @ 75 %
B1
Romanian Deadlift
3 x 5 @ 7
B2
DB Step Ups
3 x 5 @ 7
C
Bench Press
5 x 5 @ 75 %
D
Barbell Row
3 x 5
E1
Overhead Walk
10, 15, 15
E2
YTW
3 x 8
A
Isometric Lunge Hold
3 x 0:30
B
Wall Sit
2 x 0:45
C
Isometric Push Up
3 x 0:30
D
SB Iso Pulls
3 x 4
A
Back Squat
5 x 5 @ 75 %
B1
Romanian Deadlift
3 x 5 @ 7
B2
DB Step Ups
3 x 5 @ 7
C
Bench Press
5 x 5 @ 75 %
D
Barbell Row
3 x 5
E1
Overhead Walk
10, 15, 15
E2
YTW
3 x 8
A
Isometric Lunge Hold
3 x 0:30
B
Wall Sit
2 x 0:45
C
Isometric Push Up
3 x 0:30
D
SB Iso Pulls
3 x 4
A
Back Squat
5 x 5 @ 78 %
B
Bench Press
5 x 5 @ 78 %
C1
Romanian Deadlift
3 x 5 @ 7
C2
DB Step Ups
3 x 5 @ 7
D
Barbell Row
3 x 5
E1
Overhead Walk
10, 15, 15
E2
YTW
3 x 8
A
Isometric Lunge Hold
3 x 0:45
B
Wall Sit
2 x 0:45
C
Isometric Push Up
3 x 0:30
D
SB Iso Pulls
3 x 4
