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.

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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.
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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.
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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.
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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
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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 6 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Body Weight

A2

Height

Conditioning

B

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.

C1

Goblet Squat

2 x 6

C2

Pigeon Stretch

2 x 1 @ 0:30

C3

Overhead Reverse Lunge

2 x 6

C4

Crab Walk

2 x 10

D1

A March with Force

2 x 6

D2

Depth broad jump

2 x 4

D3

Med Ball overhead throw

2 x 4

E1

Clean Pull + Power Clean

4 x 4

E2

DB Weighted Seated Box Jump

4 x 4

F1

Barbell Back Squat

8, 8, 6, 6

F2

Rocket jump

4 x 3

F3

Hollow Hold

4 x 0:20

G1

Bench Press

8, 8, 6, 6

G2

Bench pull

8, 8, 6, 6

G3

Single arm DB sit up

4 x 6

Monday
Week 1 Day 2

Conditioning

A

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.

Conditioning

B

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

C1

Hanging Knee Raise

3 x 10

C2

Plank Up Downs

3 x 10

C3

Side plank hip lift

3 x 10

Tuesday
Week 1 Day 3

A1

Height

A2

Body Weight

Conditioning

B

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.

C1

Push up + Rotation

2 x 4

C2

Shoulder TYI

2 x 4

C3

Banded shoulder dislocations

2 x 10

C4

Hanging scap retraction

2 x 10

D

Plate switch

2 x 4

E1

Pogo Jump

2 x 10

E2

Backwards Pogo

2 x 10

E3

Med ball rotational slam

2 x 4

F1

Clean pull + High pull

4 x 4

F2

Continuous Broad Jump

4 x 3

G1

BB RDL

8, 8, 6, 6

G2

Forward Walking Lunges

8, 8, 6, 6

G3

Russian Twist

4 x 10

H1

Push Press

8, 8, 6, 6

H2

Chin-Up

4 x 5

H3

Landmine rotations

4 x 6

Wednesday
Week 1 Day 4

Conditioning

A

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.

B1

High Knee run

2 x 15

B2

A-Skip

2 x 15

B3

A switch

2 x 12

C1

Leaning sprint

2 x 10

C2

Ground start sprints

10, 10, 20, 20

C3

Tempo sprints

3 x 80

C4

Half kneeling sprint starts

4 x 20

Conditioning

D

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

A1

Couch Stretch (Hip Flexors)

2 x 1:00

A2

Lats foam roller

A3

Hamstring foam roller

2 x 0:30

A4

Quad foam roller

2 x 0:30

A5

figure 4 foam roller

2 x 0:30

A6

Foam Roll IT Bands

2 x 0:30

A7

T-Spine Rotations

2 x 10

A8

90/90 Hip rolls

2 x 20

A9

Calf Stretch

2 x 0:30

A10

Banded Lat stretch

2 x 1:00

A11

Pigeon Stretch

2 x 1:00

Friday
Week 1 Day 6

A1

Hanging scap retraction

2 x 10

A2

Push up + Rotation

2 x 4

A3

Shoulder TYI

2 x 4

A4

Banded shoulder dislocations

2 x 10

B1

DB Bench Press

12, 12, 10, 10, 10

B2

Inverted Row - Feet elevated

12, 12, 10, 10, 10

B3

Russian Twist

5 x 10

C1

DB Lateral Raise

4 x 10

C2

Banded Tricep Pushdown

4 x 12

C3

Hammer Curl

4 x 15

Coach
coach-avatar Jack Robotham

Head coach Robotham Athletic Performance

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Your pathway to success starts now.

Start your pathway to success now with the youth athletic development series!

Get Youth. 16-18 Yr - Phase 3 Power
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Youth. 16-18 Yr - Phase 3 Power