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Pro Performance Juniors 1.0 - English

TrainPro Center - Fran Silva

Soccer, Basketball, Hockey, Handball

Coach

Fran Silva

Are you between 11 and 16 and want to perform better in your sport? ⚽🏀🔥

PRO Performance Juniors is an 8-week program for young athletes (U12 to U18 age groups) who are starting out in strength training and physical preparation.

The goal isn't to lift heavy weights. It's to learn to move well: master the technique of every exercise, gain body control and prepare your joints for the demands of competitive sport.

It's designed by a strength coach to professional footballers and adapted to your age and stage of growth.

🚀 What will you work on?

🟢 Technique and movement patterns: squat, deadlift, pushes, pulls and single-leg work, with bodyweight and light loads.

🔵 Speed, agility and jumps: acceleration, running technique, braking, changes of direction and plyometrics.

🟡 Core and stability: a strong midsection to transfer force in every sports movement.

🔴 Joint health: ankles, knees, hamstrings and adductors ready to compete with less risk of injury.

📅 Every week you get 5 sessions explained step by step: 3 strength and movement technique sessions and 2 field sessions with HIIT and changes of direction.

👨‍👩‍👦 For parents and coaches: a safe, progressive guide so young athletes train with good judgement from the start.

👉 Start training like a pro from your very first stages.

$30

Get Pro Performance Juniors 1.0 - English

Learn to move well

Correct technique in the squat, deadlift, pushes and pulls, with a progression adapted to your age. Control first, then load.

Faster and more agile

You improve your acceleration, running technique and changes of direction so the strength you gain shows on the field or the court.

More stable in every action

A strong core and more body control to win duels and keep your balance in high-intensity actions.

Joints that are ready

You strengthen your ankles, knees, hamstrings and adductors to handle the demands of competition and reduce the risk of injury.

Professional athlete habits

You learn the training discipline, load tracking and preparation routine that pros have used since their youth days.

Features

Programming 5 days per week

5 sessions per week: 3 strength and movement technique sessions + 2 energy systems sessions (HIIT and changes of direction).

Video guide for every exercise

Every exercise has its own video and step-by-step instructions to learn the correct technique.

Progression adapted to their age

Progressions designed for the athlete's developmental age, with bodyweight and light loads.

Everything in the app

Workouts always at hand and up to date. No more routines on paper or over WhatsApp.

Equipment

Required

Dumbbells // Resistance bands // Box or steps for plyometrics

Recommended

Medicine ball

Sample Week

Week 1 of 8-week program

Sunday

Week #1 - Base

Monday

Session #1 - Vertical Strength + Upper Body 1

Respiración - Teórico

Prep

Mov Fullbody Junior Sport 1.0

Do 10-12 reps of each variation (or, put another way, about 30" of work per leg/exercise). If you feel discomfort or can't master the movement because of a limitation, do 2 sets of that exercise!

Walking Plank

2 x 20

Box jump + Landings

2 x 8

Beginner Push Ups

2 x 8

Band Facepull to External Rotation to Press

2 x 8

DB Jump

3 x 12

Tempo DB Bench Press

3 x 10

Lanz - Mball pecho pared 2.0

3 x 8

Remo invertido

Pallof Press Rotación - Rodillas

3 x 8

Bulgarian Split Squat goblet

3 x 12

Assisted band plyo push up

3 x 10

Remo Elástico - Basic

3 x 12

KB Russian Twist largo

3 x 20

Tuesday

%HIIT Tempo - Energy Systems - Phase 1 - Junior

Prep

@Circuit mov+activ Run/Carrera Sport

Full pre-field activation work. Do 1 set of 8-12 reps of each variation with good technique, pushing your mobility. Run drills: you can do 8-10 variations; pick 5 you master and 5 you find difficult, and practice them to master and improve them. Total warm-up time: 12-15'. You can add foam roller massage at the start of the session, 45-60" per muscle group.

# Run Drills Dinámicos Carrera

Run

1 x 5:00

Low Pogo + High Pogo

2 x 10

Wall drill FULL

2 x 8

HIIT Tempo

4 x 5 @ 60

Foam Roll routine

1 x 10:00

Wednesday

Session #2 - Horizontal Strength + Upper Body 2

Prep

Mov Fullbody Junior Sport 1.0

Do 10-12 reps of each variation (or, put another way, about 30" of work per leg/exercise). If you feel discomfort or can't master the movement because of a limitation, do 2 sets of that exercise!

Disociación Lumbo Pélvica, Ejercicios y explicación

#ISO HOLD Hip thrust Single leg

3 x 8

Broad jump Resisted

3 x 8

@CORE Chop Elástico - Sport

3 x 8

Rack chin - Pies suelo

3 x 12

DB Romanian Deadlift

3 x 12

@Copenhagen sprinter hold

3 x 5 @ 3

1 Arm DB Shoulder Press

3 x 12

Remo Polea alta

3 x 2

Friday

Session #3 - Plyo + Oly + Upper Body Full

Entrenamiento Pie-Tobillo #1

1 x 10

CORE anti flexión + anti rotación

2 x 5

Multi Plyo Pogo

2 x 8

Push Ups de rodillas

Remo Polea alta

3 x 12

DB hang power Snatch

3 x 5

# Reactive Skater Hops Resisted

3 x 8

Remo Polea potencia

3 x 8

B Landmine Press - Elástico

Single Leg triple Bounds caída con 2

3 x 4

DB Hang power clean

3 x 8

Remo invertido

3 x 8

Saturday

%HIIT COD - Energy Systems - Phase 1 - Junior

Prep

@Circuito Movilidad + Activacion COD

Mobility exercises: 2 sets of each exercise, 30-45" - 90-90 - Psoas - Cossack - Dorsiflexion Continue with 5' of running at varying intensities with small, low-intensity lateral hops, activating your muscles for the session. Activation exercises: - 8-10 reps of each variation of the strength exercises and drills, with increasing intensity (start easy and controlled and build up to the real intensity of the action). Order: - Dynamic stretches - Wall Drills - Pogos - Reactive Skater - First-step acceleration

5-10-5 shuttle

4 x 8 @ 6

Foam Roll routine

1 x 10:00

Coach

More from TrainPro Center - Fran Silva

Fran Silva

Strength and Conditioning Coach, graduate in High Performance Sport and founder of TrainPro Center. - 20+ years of experience - 600+ athletes trained - 1,500+ people trained across all goals and areas - Strength coach to professional footballers My job: helping young athletes learn to train properly from the start.

Prepare like a pro!

With a single payment you get 8 weeks of organized, progressive training designed for young athletes. Learn to move well, gain speed and get stronger for your sport. Shall we get started?

Get Pro Performance Juniors 1.0 - English

FAQs

Who is this program for?

For young athletes (U12 to U18 age groups) with little or no gym experience who want to improve their physical performance in their sport.

Do I need previous gym experience?

No. It's designed for those starting out in strength training. The goal isn't to lift heavy weights, but to learn the technique and master body control.

How long is the program?

8 weeks, with 5 sessions per week.

How many days a week will I train?

5 sessions per week: 3 strength and movement technique sessions + 2 energy systems sessions (HIIT and changes of direction).

Can I move sessions to other days?

Yes. It's a pre-set plan: you can move sessions to other days to fit around your team's training and matches.

What equipment do I need?

Basic equipment: dumbbells, resistance bands, a box or steps for plyometrics and a medicine ball.

Is strength training suitable at this age?

Yes, with the right progression. The work uses bodyweight and light loads, prioritizing technique and body control. If possible, we recommend training under the supervision of an adult or coach.

How do I access the workouts?

Everything is in the TrainHeroic app: sessions, sets, reps and a video for every exercise, always on your phone.

Is the price monthly or for the whole program?

It's a single payment for the whole program, and you can reuse it for a full year.

What do I do when I finish the program?

You can repeat it in full at no extra cost. Message us and we'll tell you the best next step to keep progressing.

What if I want something personalized?

This is a pre-set plan. If you're looking for 100% tailored programming, that's a separate service. Message us and we'll tell you more.

Any questions before you start?

Message us and we'll help you choose the right program: https://linktr.ee/fransilva.pf

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