Youth. 16-18 Yr - Phase 2 Strength

Robotham Athletic Performance

Youth Sports, Rugby

Coach

Jack Robotham

Welcome to the youth athletic development series - PHASE 2

The 16-18 year old 4 phase series we progress our movements to more complex movements as we continue to develop a strong athletic base. These sessions will become increasingly more difficult.

The 16-18 year old series will have specific focuses each phase.

Phase 1 - Hypertrophy (Size) Phase 2 - Strength Phase 3 - Power Phase 4 - Max. Strength.

The youth development series is a series of programs designed to develop youth athletes with a strong base to build on for years to come.

This series includes strength training, off-feet conditioning, on-feet conditioning, speed & agility and recovery sessions to ensure all aspects of training are addressed. A well rounded holistic approach to long-term athletic development to ensure lasting success in sport.

$40

Get Youth. 16-18 Yr - Phase 2 Strength

Specific performance training

Each phase has a specific performance focus, focusing on size, strength and power. All aspects of your training are taken care of.

Injury prevention

Emphasizing safe sports practices, our program incorporates exercises and routines designed to minimize the risk of injury. It educates young athletes on the importance of proper warm-up, cool-down, and technique to maintain their health and well-being.

Professional Programming

Developed by experienced coaches and sports science experts, the program offers structured, high-quality training. It ensures that each session is optimized for skill development, physical fitness, and overall athletic growth, making every practice both effective and enjoyable.

Easy use and performance tracking

Utilizing the latest in sports technology, the program provides regular performance assessments and personalized feedback. This helps young athletes understand their progress, set realistic goals, and stay motivated throughout their athletic journey.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Field access // Gym access

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Body Weight

Height

Conditioning

Dynamic warm up

Complete each movement over a 10m distance. Get more range each rep you complete. 1. High Knee tuck 2. High Knee run 3. Walking quad stretch 4. Butt kick run 5. Walking figure 4 6. Straight leg kick 7. Reverse lunges 8. Hamstring sweeps.

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Push up + Rotation

2 x 4

Hanging scap retraction

2 x 10

Wall drill - Load & explode

2 x 4

Vertical to broad jump

2 x 4

Med Ball Rotational Throw

2 x 4

Hang High Pull

4 x 5

Continuous Broad Jump

4 x 3

Front Squat

10, 10, 8, 8

Copenhagen

4 x 0:15

Overhead paloff press

4 x 6

Barbell Bench Press

10, 10, 8, 8

Bent Over DB Row

10, 10, 8, 8

Side plank band row

4 x 6

Monday

Week 1 Day 2

Conditioning

Dynamic warm up

Conditioning

Conditioning - Cardio equipment 1

Choose a piece of cardio equipment. 1. Rower 2. Bike 3. Ski erg 4. stair climber 5. Elliptical 6. Alternate machine of your choise. Once you have selected your machine. complete the following set twice with a 2 minute break between sets. 20 seconds 100% effort 10 seconds rest x 8 rounds 2 minutes rest

Plate curl & press

3 x 15

Plate Front Raise

3 x 12

Close Grip Push-Up

3 x 10

Tuesday

Week 1 Day 3

Body Weight

Height

Conditioning

Dynamic warm up

Goblet Squat

2 x 6

Crab Walk

2 x 10

Overhead Reverse Lunge

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Wall drill - Load & explode

2 x 4

Broad to vertical jump

2 x 4

1/2 kneeling Med Ball Rotational Throw

2 x 4

Hang High Pull

4 x 5

Continuous Linear Hurdle Hop

4 x 5

BB RDL

10, 10, 8, 8

Bent leg calf raise

4 x 15

Hanging Knee Raise

4 x 15

DB Shoulder Press

10, 10, 8, 8

Weighted Chin Ups

4 x 5

V-Ups

4 x 8

Thursday

Week 1 Day 5

Conditioning

Dynamic warm up

Pogo Jump

2 x 15

Lateral Pogo hops

2 x 15

Continuous Linear Hurdle Hop

2 x 6

High Knee run

2 x 1 @ 10

A-Skip

2 x 10

A Skip to A Run

2 x 10

A switch

3 x 6

Leaning sprint

2 x 10

Walk in sprint

3 x 20

3 Point Stance

4 x 20

Sprint

2 x 40

Friday

Week 1 Day 6

Couch Stretch (Hip Flexors)

2 x 1:00

Pigeon Stretch

2 x 1:00

Banded Lat stretch

2 x 1:00

Calf Stretch

2 x 0:30

90/90 Hip rolls

2 x 20

T-Spine Rotations

2 x 10

Foam Roll IT Bands

2 x 0:30

figure 4 foam roller

2 x 0:30

Quad foam roller

2 x 0:30

A10

Hamstring foam roller

2 x 0:30

A11

Lats foam roller

Saturday

Week 2 Day 0

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Push up + Rotation

2 x 4

Hanging scap retraction

2 x 10

DB Bench Press

12, 12, 10, 10, 10

Inverted Row - Feet elevated

12, 12, 10, 10, 10

Russian Twist

5 x 10

Hammer Curl

4 x 15

Banded Tricep Pushdown

4 x 12

DB Lateral Raise

4 x 10

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Youth. 16-18 Yr - Phase 2 Strength

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Youth. 16-18 Yr - Phase 2 Strength

Robotham Athletic Performance

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