12 weeks to youth athlete basic strength training - part 1 of 3

The purpose of this blog post series is to provide an on ramp program to mastering the basic strength movement patterns for youth athletes in bodyweight training and some basic dumbbell usage. One of the most common mistakes I see in the fitness industry with youth athletes is loading poor movement patterns with external load, with tools like barbells, dumbbells, kettlebells, etc... With that being said there are a few movements that require an external load that are hard to replicate with bodyweight only training so I will cover those movement patterns in this series but the focus will be on developing proper movement patterns mainly with bodyweight and some dumbbell usage. Each part of this series will be split up into 4 week phases to allow continual progress for those that follow it. As with all fitness programs please make sure to ensure you are using proper technique by finding a strength and conditioning coach that has an acute eye for detail and the full knowledge of how to teach and perform the exercises in this program. 

The following is the foundation of everything we will be building on. It is crucial to develop proper strength in all 7 of these pillars to develop a well rounded athlete that can play multiple sports. In my opinion all youth athletes should be encouraged to play more then one sport simply for the benefit of developing capabilities that can be applied to all sports. General physical preparedness or GPP is what we are after here because this sets the foundation to become more specific later on once the youth athlete starts to enjoy say one sport more then another and chooses to focus on that. Once that happens a specific physical preparedness or SPP program can be designed that is geared towards making an athlete better at a particular position in say football or soccer or any other sport. As a strength and conditioning coach I can guarantee that the training for a linebacker should not be exactly the same as that for a punter. There may be some similarities in their programs but their workouts will not be the same once the focus becomes that specific. 

Here we go!

The 7 Pillars of Movement:
1. Upper body pushing - both horizontal and vertical(i.e. the push-up, overhead dumbbell press)
2. Upper body pulling - both horizontal and vertical(i.e. the bodyweight row/horizontal pull-up, chin-up)
3. Lower body pull/hinge(flexion with the legs)- all forms of deadlifts, broad jumps, etc...
4. Lower body push(extension with the legs) - squats, lunges, step ups, etc...
5. Spinal Stabilization/Core Stability/Rotation - plank, russian twist, leg raise, etc...
6. Bipedal and quadrupedal locomotion - jogging, running, lizard or bear crawls, etc...
7. Breathing efficiently - yes, I said breathing! This really should be first on this list due to its importance in all the other pillars. I will save the "why" here for part 2 of this blog series. But just for now, please understand that there are more optimal ways to breathe during exercise then what most trainers/coaches and their athletes utilize. The phrase "catch your breath" is commonly said when athletes are exhausted. Imagine if there was a way to train in a manner so catching your breath is a thing of the past or rarely needed. I'm not saying the athlete won't be breathing more heavily, I'm simply saying that training the breath in a manner that allows you to lead with it will minimize the need to "catch your breath". More on this in part 2. 

So at this point lets move forward in designing workouts that utilize these pillars. Also, please note that these 7 pillars are by no means conclusive, they simply are the foundation in which we build. I only listed a few exercises as examples in each pillar to keep the list to a minimum.  There are literally tons of exercises in each pillar. For now we need to narrow our lenses down to focus on the basic bodyweight movements that will set the foundation for more advanced variations. For example, if someone can't do a proper modified from the knees push-up then they should not skip steps and try to do regular from the toe push-ups. The consequences for skipping steps are as follows:

- A weaker athlete
- An athlete more prone to injury
- Improperly developed movement patterns that in the long run will mean loss of efficiency in movement and poor sports performance
- Not to mention, re-patterning movement to be efficient and effective once they are learned incorrectly takes twice as long!

On to the workouts!
​
The following 3 workouts are to be completed once per week for the next 4 weeks. I've designed them to have a beginner and intermediate level so the athlete can progress as the weeks go by. However there is no judgment as to where a particular athlete is starting because that is counter productive. Getting stronger and becoming a better athlete is a process which is quickened by being consistent and patient. Remember strength is built with proper rest! The gym stimulates the body to adapt but rest is what allows adaptation to happen once the stimulus is given. This is one of the most important and often overlooked aspects of training in all athletes not just with youth athletes. More is not always better and in many cases is worse.

Workout 1:
Beginner level
Knee Push-up - 3 sets of 10-15 reps
https://www.youtube.com/watch?v=pUJnPMjYLxU
Wall Squats - 3 sets of 20-30 reps
https://www.youtube.com/watch?v=VypWDN-Ekio
Forearm Plank - 3 sets of 30 seconds
https://www.youtube.com/watch?v=pSHjTRCQxIw
Horizontal Row - 3 sets of 6-10 reps
https://www.youtube.com/watch?v=VSq-Aon--x4

Intermediate level
Push-up - 4 sets of 8-12 reps
https://www.youtube.com/watch?v=JroYJ6OQQVM
Broad jumps - 4 sets of 3 reps
https://www.youtube.com/watch?v=UtlcmodFKTc
Alternating Reach Plank - 4 sets of 45 seconds
https://www.youtube.com/watch?v=2Ij1dyPgP-8
Band Assisted Pull-up - 4 sets of 10
https://www.youtube.com/watch?v=fkSPxb5fpGs
Note: The word 'reps' is to be assumed for the following workouts unless otherwise noted from this point forward.

Workout 2: 
Beginner level
Overhead dumbbell press - 3 sets of 12-15(with light weight i.e. 5-10 lbs.)
https://www.youtube.com/watch?v=Gu1t7X2yq4M
Jump Squats - 3 sets of 10
https://www.youtube.com/watch?v=DeTBwEL4m7s
Underhand-grip Horizontal Row - 3 sets of 6-10
https://www.youtube.com/watch?v=vA4O-OR8xN8
45 Degree Leg Raise Hold - 3 sets of 20-30 seconds(with low back flat against the mat)
https://www.youtube.com/watch?v=gDqxMOZFKPg
This video shows lower then 45 degrees. Just raise legs higher then the video shows but keep the technique the same. 
Standing Back Extension(good mornings) - 3 sets of 15
https://www.youtube.com/watch?v=_GhgMtGM-hE

Intermediate level
Overhead Dumbbell Press - 4 sets of 8-12(with moderate weight i.e. 10-15 lbs.)
https://www.youtube.com/watch?v=Gu1t7X2yq4M
90 Degree Wall Sit - 4 sets of 45-60 seconds(with back flat against wall and arms at the sides not on thighs)
Band Assisted Chin-ups - 4 sets of 10-12
6" Leg Raise Hold - 4 sets of 20-30 seconds(with low back flat against the mat)
https://www.youtube.com/watch?v=gDqxMOZFKPg
Dumbbell Deadlift - 4 sets of 8-12(20-30lbs dumbbells at the most!)
https://www.youtube.com/watch?v=lJ3QwaXNJfw

Workout 3: 
Beginner level
Bear Crawl - 3 sets of 1 min crawling forward slowly
https://www.youtube.com/watch?v=PvhBzBc6fII
Reverse Lunge - 3 sets of 10(each side - es)
https://www.youtube.com/watch?v=raQl44N_REc
Band Assisted Pull-up - 3 sets of 6-10
https://www.youtube.com/watch?v=fkSPxb5fpGs
Bicycle Crunch - 3 sets of 20
https://www.youtube.com/watch?v=LLz5fMrGJDo
Modified Burpee(with no push-up, just squat, jump back, jump forward, and stand) - 3 sets of 15
https://www.youtube.com/watch?v=rM8eZ2L1C44
This video shows the variation from a box. Don't use a box but perform the same movement from the floor.

Intermediate level
Bear Crawl - 4 sets of 90 seconds crawling forward slowly 
https://www.youtube.com/watch?v=PvhBzBc6fII
Front Alternating Lunge - 4 sets of 30(each side equals 15)
https://www.youtube.com/watch?v=Z2n58m2i4jg
Pull-up - 4 sets of 3-5 with no band
https://www.youtube.com/watch?v=hOo9KcMhy5s
V-ups - 4 sets of 20 slowly
https://www.youtube.com/watch?v=CRCprXsWSI4
Modified Burpee(intermediate variation is squat down, jump back, knee push-up, jump forward, jump and clap hands overhead) - 4 sets of 15
View the video from the beginner routine if you need to and just add a knee pushup.

Important Notes:
The following numbered bullet points are to be applied to all 3 workouts above. These notes represent some of the basic principles that all athletes should adhere to when strength training

1. Perform all the exercises by breathing in through the nose(inhalation phase) on the eccentric or negative phase of the movement/exercise and by breathing out through the mouth(exhalation phase) on the concentric or positive . For example, with the push-up the negative or eccentric phase of the exercise would be the lowering of the body to the floor and the positive or concentric phase would be the pushing back up away from the floor. Another example the bodyweight squat would follow the same lowering nasal or nose inhale and standing mouth exhale. For exercises like the plank and bear crawl the athlete should just keep a continual breathing pattern of nasal inhalation and mouth exhalation during the time of the exercise.
2. Perform all the exercise at a moderate tempo. The negative or eccentric phase should be to a 3 count or 3 seconds with a brief controlled pause at the bottom before an equal positive or concentric phase of 3 counts back up. To keep it simple lower to a count of 3, pause for a count of 1, and raise back up to a count of 3. Remember using a controlled rep speed like this builds more strength then performing the exercise faster because the muscles have to work harder. 
3. Study all the video links to all the exercises before doing the workout. I can't stress enough that performing an exercise with poor technique is not only counterproductive but may be harmful in the long run. Strength training is about skill development and correct technique. With proper technique the athletes improvement, muscular development, and strength gains will be much greater then without proper technique. Do not rush this process! 
4. Strength training is just as much of a mental exercise as it is a physical one so make sure to stay focused.
5. Perform all the exercise in a row or circuit if possible with a 15-30 second rest or transition time between exercises and a 60-90 second rest between circuits. 
6. Make sure to warm up with about 5-10 minutes of joint mobility work to increase the blood circulation throughout the body, loosen up the joints(especially if its cold out and you've just come to the gym out of the cold), and to prepare yourself mentally for the workout at hand.  I will be covering a full body joint mobility routine in part 2 of this blog series to show the basics of how I warm-up my athletes at my gym before they workout. 
7. Make sure to cool-down after the workout as well with some joint mobility and light stretching if you have time. No long hold stretching is needed here. Just 15-30 seconds in each stretch to loosen up the muscles that may be a bit fatigued. 

That about covers it for now. Good luck with your training and please be focused in your approach. Stay strong and train smart!