Strength Training at Any Age: The Workout

Inspired by our book, Coaching Better Athletes

Part 3 of 3 part series

See our previous post here

A well-structured strength program tailored to an athlete’s developmental stage is critical for maximizing performance, preventing injuries, and fostering long-term growth. The latest fad, crazy Instagram reel, or what you did “back in the day” is most likely not your best approach to strength training. One off workouts can make you and your athletes feel like you’ve done something, but sticking to a well-structured yet flexible program is always your best bet. 

"A well-structured strength program tailored to an athlete’s developmental stage is critical for maximizing performance..."

Ever hear of block periodization? Linear periodization? How about undulating periodization? These are all types of training protocols that dictate the what and the how of training. Block and linear can be pretty rigid, as there is a prerequisite for subsequent levels of volume and intensity. Undulating (sometimes also known as conjugate) periodization is more flexible. It allows your training program to attack different goals simultaneously throughout any given week. This works really well with busy schedules. However, the success of any program hinges on a coach’s technical knowledge and ability to deliver precise cues, ensuring athletes execute movements with proper form. 

Below, we outline strength programs for athletes of various ages, 6-18, emphasizing the coach’s role in driving performance through expert instruction. These examples are not fully developed programs, and each day is reduced down to just a few exercises. These sample workouts will give you a good idea of where to start.

Youth Athletes (Ages 6-10)

Programming: Focus on fundamental movement patterns and body awareness using mostly bodyweight exercises. An undulating periodization approach might include 2-3 sessions per week, alternating between coordination-focused movements and play-based exercises.

• Sample Abbreviated Days: 

  
  

  Day 1:

  Bodyweight squats (3x10, focus on form)

  Push-ups (3x8)

  Animal crawls (3x15 yards)

  Step-Ups (3x10 each leg) 

  
  

  Day 2:

  Single-leg balance (3x15 seconds/side)

  Plank holds (3x20 seconds)

  Light medicine ball rotational throws (3x10 each way)

  Obstacle course runs (3x3 rounds)

  
  

Coaches: Master cues like “stack the knees” for squats or “table top back” for planks, using simple, age-appropriate language. Technical knowledge ensures safe introduction of light resistance, as young athletes are resilient but need great mechanics to avoid stress on developing joints.

Adolescent Athletes (Ages 11-14)

Programming: Introduce basic resistance training (e.g., dumbbells, resistance bands) while refining movement patterns. Undulating periodization allows multiple sessions weekly, rotating strength (moderate load), power (light load, fast reps), and endurance (higher reps).

• Sample Abbreviated Days:

  
  

  Day 1:

  Goblet squats (3x12)

  Push-ups (3x12)

  Suspension Trainer Rows (3x10)

  
  

  Day 2:

  Dumbbell Romanian deadlifts (3x10)

  Medicine ball slams (3x15)

  Pogo Jumps (3x20)

  
  

  Day 3:

  Bodyweight lunges (3x15 each leg)

  Band pull-aparts (3x20)

  DB Farmer’s Walks (3x10 yards)

  
  

Coaches: You will need a fairly good knowledge of biomechanics to properly cue movements like the deadlift or anything involving pressing overhead. Direct, clear feedback corrects form and ensures a safe progression into heavy weights while building confidence in complex movements.

High School Athletes (Ages 15-18)

Programming: Incorporate compound lifts like squats and deadlifts. Olympic lifts at this age are also great if you are well-versed in teaching them. 3-4 sessions per week is your best bet at this stage of development. Loads can and should get heavy if an athlete is ready for it. Proceed with caution here! Incorporate moderate loads as well while emphasizing velocity, and don’t forget the plyometrics.

• Sample Abbreviated Days: 

  
  

  Day 1:

  Back squats (4x6, 60-70% 1RM)

  Bench press (4x6)

  Single Leg RDL (3x10 each leg)

  
  

  Day 2:

  Power cleans (3x5, 50-60% 1RM)

  Box jumps (3x8) Drop Lunges (3x5 each leg)

  
  

  Day 3:

  Dumbbell lunges (3x12 each leg)

  Pull-ups (3x10)

  DB Rows (3x10 each arm)

Coaches: Become an expert on cuing movements like squats and power cleans. If you can become a technical expert, you will be able to spot and correct form deviations instantly. This ensures safety and maximizes strength gains under increasing loads.

"By combining a structured, age-appropriate program with great coaching, athletes of all ages can build strength safely and efficiently."

Why We Favor Undulating Periodization and Great Coaching

Undulating block periodization is ideal for busy athletes, as it varies intensity and volume within a week, allowing flexibility around packed schedules while preventing plateaus. For example, alternating heavy, moderate, and power days ensures balanced development without overtraining. However, the coach’s role is paramount. Technical expertise - understanding biomechanics, muscle actions (concentric, eccentric, isometric), and movement velocity - enables precise cues that enhance form and performance. If a coach cannot spot poor movements and cue good ones, they risk stunting their athletes' progress or worse, athlete injury. By combining a structured, age-appropriate program with great coaching, athletes of all ages can build strength safely and efficiently. This will set your program and your athletes up for long-term success.