YOUTH TRAINING PROGRAM: Strength Phase 1-- Off-Season

Mike Potenza

I believe for any youth training program simplicity should be the key. If a programs structure is too advanced for the athlete, then strength gains cannot be achieved, the confidence level of that athlete can be compromised and you create an environment that has presents a risk of injury for the player.

The following program is simple, but addresses the needs of a young developing athlete (strength, core, corrective movement patterns and metabolic conditioning). Please note that technical efficiency is of high priority and increasing the loading during the exercise can only happen when technique is perfected.

Enjoy, Mike Potenza

DAY ONE

Strength	RFE Squat 4x8ea
	TRX Row 4x8
Core	Front Plank 4x:30sec
Corrective	Core Board Rotations 4x8ea
	Scap Push-Up 4x10
Conditioning	Slideboard intervals x8 sets ((15 touches each side))

DAY TWO

Strength	DB Incline Segmental 4x5ea
	Slideboard Leg Curl 4x8
Core	Side Bridge Turns 4x4ea
Corrective	Child Squat 4x8
	Wall Angel 4x6ea
Conditioning	Tempo Runs (50 yards) x10 ((80% sprint effort)) Rest 45 sec between runs

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