Strength Training Guidelines for Youth Athletes

Strength training for youth athletes is a very safe practice as long as they are taught proper technique and are supervised while performing their workouts. This article gives a list of some basic exercises to train each body part effectively.

Strength TrainingSets: 1 – 3 sets of each depending on the overall goal in mind
Reps: 8 – 12 reps of each
Intensity: do as many as you can to failure which should be between 8 and 12 reps if the weight is chosen correctly
Progression: increasing weight by 5% when you can complete a full 12 reps
Speed: your tempo should be 2 seconds to lift the weight, 4 seconds to put it back down.
Range: use a full range of motion to get the most benefit and a full stretch in the muscle
Frequency: recovery time is important so only train every other day
Breathing: inhale before a lift and when lowering it, exhale while lifting weight
Sequence: strength training should involve larger muscles and compound movements first, smaller muscles and isolation exercises last. A recommended order would be:

  • Hips
  • Legs
  • Back
  • Shoulders
  • Chest
  • Arms
  • Midsection
  • Lower back
  • Sides
  • Neck

Exercises:

Strength Training1Triceps: bar dips, bench press, barbell triceps extension (standing and reclining)
Biceps: barbell and dumbbell curls
Forearms: wrist roll, wrist curl (and reverse curl)
Front shoulder (anterior and middle deltoid) – dumbbell front raise, bench press, behind neck military press
Rear shoulder: bent-over row
Upper back: upright row, shoulder shrug
Back: upright barbell row, bent-over dumbbell row
Lower back: back extensions, straight-leg deadlift
Buttocks: barbell squat, dumbbell lunge
Abdominals: bent knee situps
Hamstrings: barbell squat
Quads: barbell squat, dumbbell lunge
Shins: toe raises
Calves: standing and seated calf raise

Youth athletes new to strength training should start with a light weight you are sure you can do and progress slowly to avoid injuries and becoming too sore when first starting out.

Did This Blog Help You? If so, I would greatly appreciate if you commented below and shared on Facebook or other social media.

Did This Blog Help You? If so, I would greatly appreciate if you commented below and shared on Facebook or other social media.

About Author

jockedJacques Delorme has coached for more than 25 years at all age levels and is a certified coach in five sports with a strong background in nutrition. He is the founder of this site. Would you like to be a GUEST AUTHOR? Let me know using the CONTACT FORM. Trying to gain muscle but do not want to gain fat in the process? Here is how I do it! – Click Here

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