Youth. 16-18 Yr - Phase 3 Power

Robotham Athletic Performance

Youth Sports, Rugby

Coach

Jack Robotham

Welcome to the youth athletic development series - PHASE 3

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 3 Power

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.

Goblet Squat

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Overhead Reverse Lunge

2 x 6

Crab Walk

2 x 10

A March with Force

2 x 6

Depth broad jump

2 x 4

Med Ball overhead throw

2 x 4

Clean Pull + Power Clean

4 x 4

DB Weighted Seated Box Jump

4 x 4

Barbell Back Squat

8, 8, 6, 6

Rocket jump

4 x 3

Hollow Hold

4 x 0:20

Bench Press

8, 8, 6, 6

Bench pull

8, 8, 6, 6

Single arm DB sit up

4 x 6

Monday

Week 1 Day 2

Conditioning

Dynamic warm up

Conditioning

Aerobic bike 1

Full aerobic bike session 1 warm up. 5 min build - level 4 - RPM 70-90 1 min recovery - level 1 - RPM - 70 Main set 5 min - level 3 - RPM 80-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM 70-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM - 70-90 2 min recovery - level 1 - RPM 70

Hanging Knee Raise

3 x 10

Plank Up Downs

3 x 10

Side plank hip lift

3 x 10

Tuesday

Week 1 Day 3

Height

Body Weight

Conditioning

Dynamic warm up

Push up + Rotation

2 x 4

Shoulder TYI

2 x 4

Banded shoulder dislocations

2 x 10

Hanging scap retraction

2 x 10

Plate switch

2 x 4

Pogo Jump

2 x 10

Backwards Pogo

2 x 10

Med ball rotational slam

2 x 4

Clean pull + High pull

4 x 4

Continuous Broad Jump

4 x 3

BB RDL

8, 8, 6, 6

Forward Walking Lunges

8, 8, 6, 6

Russian Twist

4 x 10

Push Press

8, 8, 6, 6

Chin-Up

4 x 5

Landmine rotations

4 x 6

Wednesday

Week 1 Day 4

Conditioning

Dynamic warm up

High Knee run

2 x 15

A-Skip

2 x 15

A switch

2 x 12

Leaning sprint

2 x 10

Ground start sprints

10, 10, 20, 20

Tempo sprints

3 x 80

Half kneeling sprint starts

4 x 20

Conditioning

On-feet conditioning 1

Short interval conditioning set. Block 1 – Shuttles. - Set out cones on the 10/20/30/40 lines. - Starting on the tryline, work between each set of cones, focus on accelerating of each line as quick as you can. Each effort is a total of 200m - Complete one 200m effort with a 30sec break x 8 sets - Total Distance 1600

Thursday

Week 1 Day 5

Couch Stretch (Hip Flexors)

2 x 1:00

Lats foam roller

Hamstring foam roller

2 x 0:30

Quad foam roller

2 x 0:30

figure 4 foam roller

2 x 0:30

Foam Roll IT Bands