Inner Athlete Coach
Youth Strength and Conditioning Plan
Fundamentals was created to give aspiring teenage athletes a plan they can follow to help them learn how to move and increase their strength & power.
Built for teenagers who are fairly new to the weights room and want to learn how to get strong and lift with sound technique
This programme is driven around increasing not only strength but athleticism aswell to aid speed, power and much more
Features plyometric, speed and endurance based training aswell as gym work
Follows a 4 day training split - x2 strength based sessions, x1 field based and x1 match day mobility.
All days utilise warm up routines and plyometrics.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll IT Bands
1 x 1:00
A2
Thoracic Extension on Foam Roller
1 x 1:00
B1
WORLD'S GREATEST STRETCH
2 x 6
B2
Cat Camel
2 x 5
B3
Calf Stretch
2 x 0:30
C
Walk
1 x 30:00
A
PUSH UP CHALLENGE
A1
WORLD'S GREATEST STRETCH
1 x 10
A2
Air Squat
1 x 10
A3
Beginner Push Ups
1 x 10
A4
Alternating Leg Swing
1 x 10
B1
Pogo Jump
3 x 0:10
B2
Max Effort Vertical Jump
3 x 5
C1
Wall Drive
3 x 8
C2
Accelerating High Knees
3 x 0:20
D1
Goblet Squat
2 x 15
D2
Beginner Push Ups
2 x 12
D3
Dead Bug
2 x 10
E1
DB Good Morning
2 x 10
E2
Lateral Lunge
2 x 10
E3
DB Reverse Fly
2 x 15
F1
Isometric Lunge Hold
2 x 0:30
F2
Elevated Single Leg Body Weight Calf Raise
2 x MAX
A1
Quick Feet
For Completion
A2
Accelerating High Knees
1 x 0:30
B1
Air Squat
1 x 10
B2
Bodyweight Good Morning
1 x 10
B3
WORLD'S GREATEST STRETCH
1 x 10
B4
Alternating Leg Swing
1 x 10
C1
Acceleration Bound
3 x 10
C2
Running Progression for COD: Diver, Load, Broad Jump to a Run
3 x 3
D
Sprint
10, 10, 10, 40, 40, 40
E
Run
1 x 20:00
A1
Foam Roll IT Bands
1 x 1:00
A2
Thoracic Extension on Foam Roller
1 x 1:00
B1
Cat Camel
2 x 5
B2
WORLD'S GREATEST STRETCH
2 x 6
B3
Calf Stretch
2 x 0:30
A1
WORLD'S GREATEST STRETCH
1 x 10
A2
Air Squat
1 x 10
A3
Beginner Push Ups
1 x 10
A4
Alternating Leg Swing
1 x 10
B1
Tuck Jumps
3 x 0:10
B2
Max Effort Broad Jump
3 x 4
C1
Single Leg Wall Drive
3 x 8
C2
Accelerating High Knees
3 x 0:20
D1
Body Weight Split Squat
2 x 12
D2
Beginner Push Ups
2 x 12
D3
Dead Bug
2 x 10
E1
Glute Bridge
2 x 12
E2
Half-Kneeling DB Shoulder Press
2 x 12
E3
High Plank Drag
2 x 12
F1
Hamstring Bridge ISO
2 x 0:40
F2
Elevated Single Leg Body Weight Calf Raise
2 x MAX
A1
Foam Roll IT Bands
1 x 1:00
A2
Thoracic Extension on Foam Roller
1 x 1:00
B1
Pigeon Stretch
3 x 1:00
B2
T-Spine Reach
3 x 1:00
B3
WORLD'S GREATEST STRETCH
3 x 1:00
Start building those foundations today and separate yourself from the rest
Get Youth S&C Fundamentals 12-14
