HS Athlete - Beginner

Coach Shane Miller

Strength & Conditioning
Coach
Coach Shane Miller

Introducing 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.

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Progressive Strength Building
This program aligns with research published by the American College of Sports Medicine by prioritizing the gradual increase of strength levels in young athletes. Properly designed youth training programs show a positive correlation between incremental strength development and enhanced athletic performance, underscoring its role in injury prevention.
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Fundamental Movement Mastery
Research consistently supports the idea that mastering fundamental movements is a key predictor of overall athletic performance. Athletes who excel in fundamental movements exhibit superior agility, coordination, and injury resilience. By prioritizing these foundational skills, this program prepares athletes for advanced training techniques and establishes a robust base for their athletic journey.
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Preparation for High School Programs
This program strategically prepares young athletes for the challenges of high school strength and conditioning programs. Providing a seamless transition instills the necessary skills, resilience, and physical foundation, ensuring they enter high school ready to excel in the demanding athletic environment.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill 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 practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through app.
Equipment
Required
Moderatly Equipped Rec-Center or Fitness Facility
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

DB Bench Press

3 x 10

C

Seated Cable Row

3 x 10

D

DB Shoulder Press

3 x 10

E

Lat Pulldown

3 x 10

F

Reverse Crunch

3 x 10

G

Static Stretch

1 x 2:00

Monday
Week 1 Day 2

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 10/10 Seated External Rotation

B

Goblet Squat

3 x 10

C

Seated Hamstring Curl

3 x 10

D

Seated Knee Extension Machine

3 x 10

E

Slant Board Calf Raise

3 x 10

F

Crunches

3 x 10

G

Static Stretch

1 x 2:00

Wednesday
Week 1 Day 4

Prep

A

Prep Circuit 3) Ankle / Knee/ Hip / Shoulder

2-3 Sets 10/10 Slant Board Calf Raise 10/10 Band TKE 10/10 ATG Hip Flexor/ Reverse Squat 10 ATG Trap 3 Raise

B

Dips - Assisted Machine

3 x 10

C

Chest-Supported DB Row

3 x 10

D

Hammer Curl

3 x 10

E

Tricep Pushdown

3 x 10

F

Plank

3 x 0:30

G

Static Stretch

1 x 2:00

Thursday
Week 1 Day 5

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

B

DB Lunges

3 x 10

C

Dumbbell RDL

3 x 10

D

DB Seated Goodmorning

3 x 10

E

Hip Thrust

3 x 10

F

Ab Wheel

3 x 5

Coach
coach-avatar 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.

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100% Money Back Guarentee

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 - Beginner
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FAQs
Do I have access to Coach Shane?
Yes, you can use Coach Shane as needed. Some find the program is self-sufficient, but when or if you need help from Coach Shane, he is easy to reach and eager to help.
The Proof
verified-athlete-avatar 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."

HS Athlete - Beginner