Youth Strength Workout
Based upon this guidance, a proposed 30 minute workout, 3 days per week is as follows:
Abdominals:
situps (regular): 3 sets of 15 reps
situps (obliques): 3 sets of 15 reps
Chest (Pectorals)
pushups (regular): 3 sets of 10 reps
pushups (fingertips): 3 sets of 10 reps
pushups (diamond): 3 sets of 10 reps
Shoulders (Deltoids)
Hand stand pushups: 3 sets of 5 reps
Back bridge pushups: 3 sets of 5 reps
Neck (Sternocleidomastoid)
Resistance: 3 sets of 20 secs (each way)
Upper Back/Lateral/Arms (Laterals, Biceps, Brachioradialis)
Pull Ups (palms facing away): 3 sets of 5 reps
Pull ups (palms facing toward you): 3 sets of 5 reps
Ropes: 2 to 3 rope climbs
Hips/Legs (Hamstring, Quadracepts, Gluteus)
Dead Lifts: 3 sets of 10 reps
Lunges: 3 sets of 10 reps
Sprints: 5 sprints of 20 yards
Click here to access a Strength Development Plan which you can use to manage your child's development efforts.