HS Athlete S&C - Level 2
Coach Shane Miller
Strength & ConditioningIntroducing Coach Shane's High School Prep Program
Progressive Strength Building: This program focuses on gradually increasing strength levels, ensuring a safe and effective progression for young athletes.
Fundamental Movement Mastery: Prioritize teaching fundamental movements crucial for athletic success, laying the groundwork for advanced training techniques.
Expertly Designed Workouts: Crafted by experienced coaches, each workout is tailored to the unique needs of middle school athletes, balancing intensity with age-appropriate challenges.
Preparation for High School Programs: The program is strategically structured to seamlessly transition athletes into the demanding environment of high school strength and conditioning programs.
Comprehensive Approach: Coach Shane's approach is a holistic development of athletes, covering strength, agility, and mobility to enhance overall athletic performance.
Youth-Friendly Training: These workouts are engaging and enjoyable, fostering a positive attitude towards fitness and laying the groundwork for a lifelong commitment to health.
Prep
A
Prep Circuit 1) Ankle / Knee / Hip / Shoulder
2-3 Rounds 20 Tib Raises 20/20 Poliquin Step-Ups 20/20 Lateral Monster Band 20 Light Band Pull-Aparts
B
Bench Press
10, 5, 5, 5, 5, 5
C
Seated Cable Row
5 x 5
D
DB Shoulder Press
4 x 6
E
Lat Pulldown
4 x 6
F1
EZ Bar Curl
3 x 10
F2
EZ Bar Skull Crusher
3 x 10
F3
Reverse Crunch
3 x 10
G
Static Stretch
1 x 2:00
Prep
A
Prep Circuit 2) Ankle / Knee / Hip / Shoulder
2-3 Rounds 20 Squat Position Calf Raise 10/10 ATG Split Squat 10/10 Copenhagen Plank Lift or Side Plank 10/10 Seated External Rotation
B
Hang Power Clean
4 x 5
C
Front Squat
10, 5, 5, 5, 5, 5
D
Goblet Squat - Heels Elevated
4 x 6
E
Nordic Curl
4 x 6
F1
RDL
3 x 10
F2
Slant Board Calf Raise
3 x 10
F3
Side Plank Rotation
3 x 10
G
Static Stretch
1 x 2:00
Prep
A
Prep Circuit 3) Ankle / Knee/ Hip / Shoulder
2-3 Sets 10/10 Slant Board Calf Raise (Calf/Achillies stretch is the most important) 10/10 Band TKE 10/10 ATG Hip Flexor/ Reverse Squat 10 ATG Trap 3 Raise
B
Incline Bench Press
10, 5, 5, 5, 5, 5
C
Chest-Supported DB Row
4 x 6
D
Dip
4 x 6
E
Straight Arm Pulldown
4 x 10
F1
Hammer Curl
3 x 12
F2
Tricep Pushdown
3 x 12
F3
Captain's Chair Leg Raise
3 x 12
G
Static Stretch
1 x 2:00
Prep
A
Prep Circuit 4) Ankle / Knee/ Hip / Shoulder
2-3 Rounds 60s FRC 90/90 Hip Switch 60s FRC Infinity Hover 60s each Banded Ankle Dorsiflexion 60s ATG KOT Squat (don't wory about reaching all the way to the ground. Start with a little movement at a time and progress)
B
DB Box Jump
4 x 5
C
Back Squat
10, 5, 5, 5, 5, 5
D
DB Lunges
4 x 6
E
Single Leg RDL
4 x 6
F1
DB Seated Goodmorning
3 x 10
F2
Hip Thrust
3 x 10
F3
Barbell Roll Outs
3 x 10
G
Static Stretch
1 x 2:00
Coach Shane Miller
Coach Shane Miller, a dedicated human performance and conditioning specialist, brings expertise honed through years of coaching 6th-12th grade athletes in the south side of Denver, Colorado. With a passion for translating complex scientific research into practical, results-driven training, Coach Miller aims to optimize performance, prevent injuries, and instill healthy habits in athletes.
I want total customer satisfaction. If you are not satisfied, I am happy to return all of your payment. This program has been very successful for young athletes. I know you will will have an amazing experience.
Get HS Athlete S&C - Level 2
Adrian
Current High School Baseball Player
Verified Athlete"Coach Shane's Program prepared me for high school. I got stronger, and I learned the proper mechanics for each lift. The videos in the app were helpful."
