Youth. 16-18 Yr - Phase 4 Max. Strength

Robotham Athletic Performance

Youth Sports, Rugby, Strength & Conditioning

Coach

Jack Robotham

Welcome to the youth athletic development series - PHASE 4

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 4 Max. 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

Soft tissue prep Lower

Foam Roller. Quads x 30s e/s Hamstrings x 30s e/s Adductors x 30s e/s Back x 30s

Goblet Squat

2 x 6

Crab Walk

2 x 10

Overhead Reverse Lunge

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Back Squat

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

Depth Jump

3 x 2

Barbell Hip Thrust

4 x 5 @ _ , _ , 75, 80 %

BB RDL

4 x 8

Landmine rotations

3 x 10

Suitcase Carry

3 x 20

Barbell Roll Outs

3 x 5

Monday

Week 1 Day 2

Soft tissue prep upper

Trigger ball pec release x 30s e/s Trigger ball release rotator cuff x 30s e/s Roller Upper back x 30s Lats x 30s e/s

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Push up + Rotation

2 x 4

Hanging scap retraction

2 x 10

Barbell Bench Press

6, 5, 4, 6, 5, 4, 8 @ 60, 70, 80, 65, 75, 85, 60 %

Chin-Up

5, 5, 5, 5, MAX

Incline DB Bench Press

4 x 8

1-Arm DB Row

3 x 10

Bench Dips

3 x 12

Band Face Pull

3 x 12

Barbell Upright Row

1 x 10

Alternating DB Hammer Curl

1 x 20

DB Reverse Fly

1 x 10

Wednesday

Week 1 Day 4

Soft tissue prep lower

Foam Roller. Quads x 30s e/s Hamstrings x 30s e/s Adductors x 30s e/s Back x 30s

Goblet Squat

2 x 6

Crab Walk

2 x 10

Overhead Reverse Lunge

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Deadlift

6, 5, 4, 6, 5, 4 @ 60, 70, 80, 65, 75, 85 %

Broad Jump

3 x 2

BB Bulgarian Split Squat

4 x 5

Linear Hurdle Hop

3 x 3

Single Leg Hip Thrust

3 x 8

Partner Nordic Hamstring Curl

3 x 3

1/2 kneeling plate reverse woodchop

3 x 10

Hollow Rock

3 x 10

Russian Twist

3 x 20

Supermans

3 x 10 @ 0:03

Thursday

Week 1 Day 5

Soft tissue upper

Trigger ball pec release x 30s e/s Trigger ball release rotator cuff x 30s e/s Roller Upper back x 30s Lats x 30s e/s

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Push up + Rotation

2 x 4

Hanging scap retraction

2 x 10

BB overhead press

6, 5, 4, 6, 5, 4, 10 @ 60, 70, 80, 65, 75, 85, 60 %

Banded Pull Aparts

5 x 10

Bench pull

5, 5, 5, 5, 10

Landmine press (standing)

3 x 8

Inverted Row

3 x 8

Weighted push up

3 x 8

Band Face Pull

3 x 12

Alternating DB Hammer Curl

1 x 20

DB Reverse Fly

1 x 10

Barbell Upright Row

1 x 10

Saturday

Week 2 Day 0

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.

A switch

2 x 12

A-Skip

2 x 15

High Knee run

2 x 15

Leaning sprint

2 x 10

Walk in sprint

3 x 20

3 Point Stance

4 x 20

Sprint

2 x 40

Conditioning

On-Feet Conditioning 3

- Block 1 MAS Running Blocks - SET 1 – 4 x 5min running Blocks 15:15 with a 3min recovery between each set. - Distance 55m 60m 65m – Pick a distance you feel comfortable reaching. - Total distance between 2750m- 3250m

Coach