15-18yr Old Complete Athletic Development Program

SOMA Performance & Fitness

Youth Sports, Speed, Strength & Conditioning
Coach
Brandon Kress, CSCS

This program is specifically designed to help young athletes between 15-18yrs old unlock their truest athletic potential right now! Whether you are an athlete with little to no training experience or an athlete with a lot of training experience this program is for you.

For the past 12 years I have worked with highly competitive athletes of all ages across numerous different sports. Taking the knowledge and experience gained during this time I developed this 12-week complete athletic development program with the intention of helping young athletes improve improve their speed, agility, strength, power, and ultimately their confidence, in an effective, efficient, and convenient manner.

With the entire program delivered through an app, demonstration videos for every exercise/drill, daily programming & detailed instructions I have truly tried to take out all the guess work so you know exactly what you should be doing every single day for the 12-weeks to absolutely maximize your results! A program like this would normally cost $1,260 (seriously, I'm not just saying that) but my goal with this program is to put a premium product into the hands of more athletes for an affordable price!

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Confidence
I tell my athletes all the time, if you take two athletes with the same skills and athleticism the athlete who is more confident will always perform better. I have seen significant improvements with my client's confidence by helping them improve their athleticism through the exact strategies and programming I designed into this program!
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Speed
A mentor of mine who worked with professional athletes for many years always told me, "Speed is a skill". Just like any other skill it needs to be learned and practiced. The same goes for being fast. In this program we work on building a base with sound mechanical work, then we challenge that base with extra force/resistance, then we dynamically integrate those skills into game like situations.
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Agility/Quickness
Being agile and quick are abilities that separate athletes from their competition. Similar to speed there is an aspect of proper angles/positioning we like to work on to help athletes maximize their efficiency when they move. Then we challenge those mechanics/skills. Additionally we integrate reaction work to help improve reaction speed within athletically challenging situations!
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Strength/Power
In this program I truly focused on helping young athletes increase strength/power in the most effective, age/ability appropriate way. Increasing strength is essential to helping young athletes improve overall athleticism and performance. Additionally, incorporating sound strength/explosive work translates over directly into compounding the improvements we are seeking in speed/agility.
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Injury Prevention
Building strength helps athletes become more resilient while helping to improve mechanics trains the body to get in and out of certain positions in a safer, more effective way. We also include focused mobility and force absorption work to help with injury reduction. We want athletes to stay healthy! It doesn't matter if you're the best athlete on the team if you're stuck on the sideline!
Features
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Programming 7 days per week
Daily strength/power, agility, and mobility training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy
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Detailed, expert instruction
Every training day includes direction/instructions to help eliminate all the guesswork.
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Delivered through TrainHeroic
The entire program is delivered through the TrainHeroic app giving you the flexibility to take your program with you wherever you go!
Equipment
Required
Full Gym // Open Space (turf, field, court, etc.)
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Sample Week
Week 1 of 12-week program
Sunday
S&A 1 | 15-18yr

A

SOMA Speed/Plyo Warm-up

1 x 7:30

B1

Snapping Acceleration Mechanics

3 x 20

B2

Drop-in

3 x 8

C1

Wall Acceleration - Singles

3 x 20

C2

Walking Arm Mechanics

3 x 40

D1

Acceleration Drives

3 x 20

D2

Single Leg Drops

3 x 20

E1

Standing Band Hip Flexion

3 x 20

E2

Pogo A-Skip

3 x 20

Monday
LB Strength/Core 1 | 15-18yr

A

SOMA Lower Body Warm-up

1 x 7:00

B1

Goblet Squat

3 x 15

B2

Box Jump

3 x 4

B3

Active Plank

3 x 30

C1

Goblet Split Squat

3 x 20

C2

Cycling Split Squat Jumps

3 x 20

C3

Side Plank

3 x 40

D1

Goblet Cossack Squat

3 x 20

D2

Single Leg DB RDL

3 x 20

D3

In-Line Chop and Lift

3 x 20

E1

Leaning Calf Raise

3 x 20

E2

KOT Calf Raise

3 x 20

E3

Tibialis Raise

3 x 20

Tuesday
UB Strength/LB Mobility 1 | 15-18yr

A

SOMA Upper Body Warm-up

1 x 7:00

B1

Dumbbell Bench Press

3 x 10

B2

Band Pull Apart

3 x 20

B3

Standing Quad Stretch

3 x 60

C1

1/2 Kneeling SA Dumbbell Press

3 x 20

C2

Single Arm DB Row

3 x 20

C3

Adductor Dips

3 x 20

D1

Push-up

3 x 12

D2

Prone Y Raise

3 x 20

E1

Dumbbell Lateral Raise

3 x 15

E2

Cable Tricep Push Down

3 x 15

Wednesday
Agility/Quickness/Plyometric 1 | 15-18yr

A

SOMA Speed/Plyo Warm-up

1 x 7:30

B

Lateral Shuffle

4 x 15

C1

180/0 Degree Single Leg Drops

3 x 12

C2

Single Leg Lateral Line Hops

3 x 40

D1

Single Leg Lateral Leap w/ Pause

3 x 20

D2

Quick Feet Over the Line

3 x 40

E

Jump Rope

3 x 30

Thursday
LB Strength/Core 2 | 15-18yr

A

SOMA Lower Body Warm-up

1 x 7:00

B1

2 Arm DB RDL

3 x 15

B2

Broad Jump

3 x 5

B3

Dead Bug

3 x 20

C1

Bridge Walkout

3 x 10

C2

Single Leg Vertical Jump

3 x 8

C3

Bird Dog

3 x 20

D1

Hip Thrust on Bench

3 x 20

D2

Step-ups

3 x 20

D3

Pallof Hold

3 x 40

E1

Leaning Calf Raise

3 x 20

E2

KOT Calf Raise

3 x 20

E3

Tibialis Raise

3 x 20

Friday
UB Strength/LB Mobility 2 | 15-18yr

A

SOMA Upper Body Warm-up

1 x 7:00

B1

Chin-up

3 x 8

B2

Incline Dumbbell Bench Press

3 x 10

B3

Seated SL Straight Leg Hamstring Stretch

3 x 60

C1

Standing Cable Row

3 x 15

C2

Wide Push-up

3 x 10

C3

Supine Figure 4 Stretch

3 x 60

D1

RB 0 Degree External Rotations

3 x 20

D2

RB 0 Degree Internal Rotations

3 x 20

E1

Dumbbell Bicep Curl

3 x 12

E2

Decline Push-up

3 x 10

Saturday
Stretching/Mobility

A1

T-Spine Windmills

3 x 20

A2

Cat/Cow

3 x 10

A3

Quadriped Hip CARs

3 x 10

A4

Butterfly Stretch

3 x 45

A5

Straddle Stretch

3 x 45

A6

1/2 Kneeling Ankle Mobility

3 x 20

B1

Single Arm Lat Stretch

3 x 40

B2

Single Arm Chest Stretch

3 x 40

B3

Single Arm Cross Body Shoulder Stretch

3 x 40

B4

Lateral QL Stretch

3 x 40

B5

RB Shoulder Flexion Stretch

3 x 40

B6

RB Behind Back Shoulder/Neck Stretch

3 x 40

Coach
coach-avatar Brandon Kress, CSCS

Brandon has worked with highly competitive athletes from 9yrs old to Olympic level athletes and everything in between since graduating from the University of Connecticut in 2011 with a degree in Exercise Science. He holds multiple certifications in the field of Strength and Conditioning/Sports Performance including being a Certified Strength and Conditioning Coach through the NSCA.

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Faster, Stronger, More Confident!

Trying to find the best ways to improve your athleticism as a young athlete can be confusing and hard to navigate. This program is designed with you in mind and my desire is to take away all of the confusion and help you be the best most athletic version o

Get 15-18yr Old Complete Athletic Development Program
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The Proof
verified-athlete-avatar Cody Marchand

High School Hockey Athlete

Verified Athlete

"The strength work we do has really helped me go into contact with 100% confidence that I will be ok. And once we started working on speed I really saw that I was blowing past guys on the ice. I felt like gaining speed was huge for me."

verified-athlete-avatar Maura Moritz

Football Athlete Parent

Verified Athlete

"From age 13-15 my son was the smallest kid on the team, so being able to work on strength and speed with Brandon made a huge difference when it came to confidence and really, skill. And now his confidence is through the roof with his strength and his ability to complete at a high level!"

verified-athlete-avatar Tori Baker

High School Basketball Athlete

Verified Athlete

"This training has helped me get faster, more explosive, and stronger. Brandon really aligns well your needs and what he things will be best for you. I have really learned to put my trust in his program because it has really helped me improve my play and performance."

verified-athlete-avatar Sam Hying

College Soccer Athlete

Verified Athlete

"I was hesitant about going to a trainer due to internalized stereotypes I had developed until I met Brandon. With Brandon’s workouts, I was able to be injury free, helping me continue my career in college soccer. Brandon not only challenged me but made training fun."

15-18yr Old Complete Athletic Development Program