International Youth Conditioning Association
Strength & Conditioning, Functional Fitness, Football , Basketball, Baseball , Weightlifting4 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
3 x 8
A2
Chin Up
3 x 5
A3
Underhand Grip Pulldown
3 x 8
B1
Incline Dumbbell Press
3 x 8
B2
Machine Chest Supported Row
3 x 8
C1
Barbell Overhead Press
3 x 8
C2
Barbell Curls
3 x 8
C3
EZ Bar Skull Crusher
3 x 8
D
Dumbbell Shrug
3 x 10
A
Back Squat
3 x 8
B1
Glute-Ham Raise
3 x 8
B2
Single Leg Glute Bridge
3 x 8
C1
Step Back Lunge
3 x 8
C2
Machine Hip Flexion
3 x 8
D
One Leg Calf Raise
3 x 20
E1
Hanging Leg Raise Toes to Bar
3 x MAX
E2
Russian Twist
3 x 20
E3
Straight Leg Back Extensions
3 x 15
A1
Incline Press
3 x 8
A2
Overhand Grip Pulldown
3 x 8
B1
Close Grip Bench Press
3 x 8
B2
Barbell Row
3 x 8
B3
Dips
3 x 8
C1
Dumbbell Curl and Press
3 x 10
C2
Side Raise
3 x 10
C3
Band Pull Apart
3 x 15
D1
Dumbbell Curls
3 x 10
D2
Overhead Tricep Extension
3 x 10
D3
Reverse Curl
3 x 10
E1
DB Wrist Curl
3 x 10
E2
DB Shrug
3 x 10
A
Trap Bar High Pull
3 x 5
B1
Trap Bar Squat
3 x 8
B2
Glute Ham Lean
3 x 8
C1
Dumbbell Single Leg Squat
3 x 8
C2
Machine Leg Curl
3 x 8
C3
Leg Press
3 x 8
C4
One Leg Calf Raise
3 x 20
D1
Med Ball Sit-Up
3 x 15
D2
Renegade Row
3 x 15
D3
Band Anti-Rotation
3 x 15
Jim Kielbaso
Jim Kielbaso is the President of the IYCA. He is a former college strength coach, Director of a private training facility, author and speaker. With over 20 years in the profession, he has trained thousands of athletes at all levels of competition.
