Bodyweight Beast | A 4-Week Introduction to the Weight Room: Training by Dan Flanick in TrainHeroic

Bodyweight Beast | A 4-Week Introduction to the Weight Room

Skaneateles Strength & Conditioning

Baseball , Football , Soccer, Basketball, Youth Sports, Field Sports, Multi-sport
Coach
Dan Flanick

This training is designed for kids who want to weight train, but need direction and guidance to make sure they're progressing appropriately.

For the first 2 weeks of the program, the exercises are almost exclusively bodyweight only with the ability to add load if it's too easy performing bodyweight only movements.

This is perfect for the youngster who wants to learn how to train, but mom and dad don't want them to be left to their own devices.

It is also perfect for the coach who wants to start introducing the weight room to their team. It's a "general fitness" program that will improve strength, speed, endurance/stamina, power, and mobility.

You can push as hard or as easy as you want on this program.

It involves all of the foundational components to becoming a fast, strong, well-conditioned individual.

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Technique
The movements are bodyweight or very lightly loaded in this program. It's designed to drill efficient technique over and over. It will lay the foundation for the rest of their training career.
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Safety
Not only will they utilize simple and safe foundational exercises to get in better shape and better prepare their bodies for future training, but they will be progressed in an appropriate manner for their training age. It's OK if this program is a little "too easy" for the first few workouts. The progression is built in and they will advance as they keep consistent.
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Fun!
This program is perfect for the self-motivated kid. The one who you'd find in the weight room on their own regardless if they used this program or not. It's for the kid who parents need to hold back from doing too much too soon. We designed it to be tough on cardiovascular and muscular endurance, while laying the foundation for a strong, healthy, powerful body.
Features
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Programming 3 days per week
Thrice weekly strength, conditioning, and skill training that’s accessible and challenging for beginners to the weight room.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program is delivered completely through the TrainHeroic app right to your phone.
Equipment
Required
Dumbbells of Varying Weights // Barbell (For the second half of the program) // Bench or Box to perform Step-Ups // Room to Run // Bands // Bands
Recommended
Sled // Lat Pulldown Machine // Lat Pulldown Machine
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Run

3 x 30

A2

Goblet Squat

3 x 10

A3

Push-Up

3 x 10

A4

Banded Chin Ups

3 x 10

A5

Sled Push

3 x 50

Tuesday
Week 1 Day 3

A1

Shuttle Run

3 x 30

A2

Walking Lunges

3 x 10

A3

Standing DB Press

3 x 10

A4

Inverted Row

3 x 10

A5

Plank

3 x 1:00

Thursday
Week 1 Day 5

A1

Run

4 x 30

A2

Goblet Squat

4 x 10

A3

Push-Up

4 x 10

A4

Banded Chin Ups

4 x 10

A5

Sled Push

4 x 50

Coach
coach-avatar Dan Flanick

Dan Flanick a former Division 1 Strength and Conditioning Coach at both Cornell and Baylor University. He is now a private strength coach, having found his passion in helping teenagers become more confident and more resilient as a result of getting strong through barbell training.

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Give them a weight room education.

Built into the program is a teaching and learning progression. This is the beginning to long-term health, fitness, and strength and conditioning for sport or life.

Get Bodyweight Beast | A 4-Week Introduction to the Weight Room
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FAQs
Who is this training for?
It's built for the youth athlete who is dedicated and motivated to do the extra work on their own. Even if they've lifted weights before, but you're concerned they aren't training themselves appropriately, this is perfect to get them started for the first time or over again.
What are the goals of the program?
This program is geared toward "general work capacity". This simply means their ability to tolerate more training as they grow in advancement. Because it's "general" they will notice improvements in strength, speed, power, coordination, endurance, and flexibility.
Bodyweight Beast | A 4-Week Introduction to the Weight Room