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.