I am often asked questions about how I strength train young athletes. Most people are still “stuck” with the attitude strength training is bad for young children. This couldn’t be more wrong. The problem is not with strength training, but with what people perceive strength training to be. We immediately think of lifting heavy barbells and lat pulldowns. Here is a typical strength workout I use with my younger athletes.

Day #1

Front lunge- 2 to 3 sets of 6 reps on each leg
Recline row using straps and body weight- 2 to 3 sets of 6-8 reps
Push up (with assistance if needed)- 2 to 3 sets of 6-8 reps
Tubing rotation from a parallel stance- 2 sets of 8-10 on ea. Side

*Each exercise has a progression and a regression to meet the needs to the youngsters. I concentrate on a controlled eccentric and a quicker concentric action. With young kids, it is best to teach proper understanding of technique and tempo. This will allow them to handle more intensity as they become older.

Day #2

Body weight one leg RDL (reach out with arms and back with leg)- 2 to 3 sets of 6-8 on ea
Assisted pull ups or strap progression pull up- 2 to 3 sets of 5-8
Alternate DB shoulder press in staggered stance- 2 to 3 sets of 6-8 ea
Side plank progression- 2 to 3 sets of 6-8 ea

*Once again, the focus in on proper technique not weight. The assisted pull-ups are executed with bands strapped around the knee to assist in the lift of the body. Side planks always start from the knees, then feet, next standing them up and side lean holding the straps above head.

Day #3

Step up- 2 to 3 sets of 5-8 reps on each leg
Staggered stance one arm tubing row with rotation- 2 to 3 sets of 8-10 on each side
Staggered stance one arm tubing push with rotation- 2 to 3 sets of 8-10 on each side
Swiss ball hand walk outs- 2 to 3 sets of 5-8 walk outs and back

*On this workout, I am including more stability by staggering the feet and using one arm. Plus, I have increased the reps slightly for more time under tension.

Give this routine a try with the younger athletes. They will love it and see great results.