Foundational Strength Program: Training by Jim Kielbaso in TrainHeroic

International Youth Conditioning Association

Strength & Conditioning, Weightlifting, Football , Baseball , Track & Field, Basketball, Wrestling

Coach

Jim Kielbaso

This program is appropriate for athletes 12-13 years old who have gone through the Beginner Strength Program or for most athletes over 13 year old. It is significantly more advanced than the Beginner Program, but less involved than the Advanced Programs. This program will develop overall balanced strength, power and work capacity in a 2 or 3 day/week rotation that allows an athlete plenty of time for sport practice/development. A full weight room is needed.

Features
2 sessions per week
Must use App app to view and log training
Program Training

$50

Get Foundational Strength Program

Sample Week

Week 1 of 16-week program

Sunday

Foundational Strength Program: Week 1 Day 1

Quick Warm Up

Trap Bar Squat

3 x 10

Bench Press

3 x 10

RDL

3 x 10

Dumbbell Row

3 x 10

Band Pull Apart

3 x 10

Side Raise

3 x 10

Machine Neck Flexion

1 x 10

Machine Neck Extension

1 x 10

Manual Resistance Neck Flexion

1 x 0

Plank

2 x MAX

Renegade Row

2 x 10

Tuesday

Foundational Strength Program: Week 1 Day 1

Quick Warm Up

Trap Bar Squat

3 x 10

Bench Press

3 x 10

RDL

3 x 10

Dumbbell Row

3 x 10

Band Pull Apart

3 x 10

Side Raise

3 x 10

Machine Neck Flexion

1 x 10

Machine Neck Extension

1 x 10

Manual Resistance Neck Flexion

1 x 0

Plank

2 x MAX

Renegade Row

2 x 10

Coach

Jim Kielbaso

Jim Kielbaso is the President of the IYCA. He is a former college strength coach, Director of a private training facility, author and speaker. With over 20 years in the profession, he has trained thousands of athletes at all levels of competition.