Be Strong - Beginner 2.0
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
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
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
Goblet Squat
3 x 10
C
Seated Hamstring Curl
3 x 10
D
Machine Seated Knee Extension
3 x 10
E
Slant Board Calf Raise
3 x 10
F
Crunches
3 x 10
G
Static Stretch
1 x 2:00
A
Zone 2 Cardio
1 x 30:00
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
Machine Assisted Dips
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
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 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
G
Static Stretch
1 x 2:00
A
Zone 2 Cardio
1 x 30:00
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 Be Strong - Beginner 2.0
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."
