Youth Strength and Conditioning

Training
Written By Jason Curtis

I have just published a Youth Strength and Conditioning Book/Paperback Program on Amazon - the book works as both a program with detailed instructions and program cards for each training session and a logbook with log pages to track your progress.

First things first:

  • Strength Training does NOT stunt growth

  • Adolescents can and should be lifting weights

  • The stressors of running, jumping, throwing and many sporting actions are often far higher than lifting weights in a controlled manner

  • Lifting weights will greatly reduce the risk of injuries during daily and sporting activities

  • Lifting weights will benefit an adolescent’s physical, mental and social wellbeing and will help to build a more disciplined, motivated and well-rounded individual

 

The program is designed to develop the Strength and Conditioning of adolescents between the ages of 12 and 16-years-old.

Although there can be disparity between the physical development and maturity of adolescents between the age range of 12-16, this program has been tried and tested across the different age and ability levels and consistently produces brilliant results – the program has been used with complete novices and world-class youth athletes.

 

The program works through 4x 3-week phases:

  1. Familiarization: This phase acts as a preload (ease the body into the program), working with moderate volume (how much) and low intensity (how hard). The aim is to develop technique and build familiarity with the fundamental movements.

  2. Accumulation: This phase increases the volume while keeping intensity low. The aim is to build muscular endurance and an aerobic base (aerobic capacity) – exercise complexity increases.

  3. Intensification: This phase reduces volume while increasing the intensity. The aim is to build muscular strength, aerobic power and anaerobic power and capacity.

  4. Realization: This phase reduces volume and increases intensity further. The aim is to build max strength, speed and power.

 

The initial familiarization phase works on fundamentals and therefore, can be repeated numerous times if necessary.

The program works off 2 Strength Sessions and 2 Conditioning Sessions per week. You can choose to perform all 4 training sessions or any training split that suits you: 2 Strength Only / 2 Conditioning Only / 1 Strength + 1 Conditioning, etc.

Author

Jason Curtis

Click the image below to grab a copy:

Jason Curtis

Jason Curtis is the founder and CEO of the Deadly Dozen, one of the fastest-growing fitness races in the world, expanding to over 20 countries within just 18 months of launch. Building on this explosive growth, Jason opened the Deadly Dozen Institute of Fitness Racing, a pioneering global hub for training, education, research, and innovation designed to shape the future of the sport. The Institute develops world-class training systems, certifies coaches, and drives the evolution of fitness racing to build the next generation of hybrid athletes.

A former British Army Physical Training Instructor, bestselling author of more than twenty books, and one of the UK’s leading strength and conditioning coaches, Jason owned and operated a thriving strength & conditioning gym for over a decade, coaching hundreds of athletes every week. He is also the founder of the SCC Academy, which has educated and certified over 40,000 fitness professionals and enthusiasts worldwide.

Through the Deadly Dozen, the Institute of Fitness Racing, the SCC Academy, and his weekly Podcast, Jason’s mission is to make fitness racing the most accessible, physically rewarding, and transformative sport on the planet; uniting communities, redefining competition, and empowering millions to train, race, and embrace effort—a philosophy he calls Effortism.

Follow Jason on Instagram: @Jason.Curtis.Official

https://www.jasoncurtis.com
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