What a complete high school athlete training program looks like
I saw a tweet from one of the best strength and conditioning coaches in the business, Mike Boyle , last week about what a good high school athlete's training program should look like. After reading the tweet I can say that I agree with his definition of what a "good program" looks like and my high athlete training programs check all these boxes.
Whether it is working with a high school athlete 1 on 1 or in the small groups that I train high school athlete's in my training programs usually follow
- Foam roll
- Stretching and mobility work
- Activation work (if time permits)
- Dynamic warm-up
- Speed and agility work
- Power (I like to include some velocity based power such as plyos and med balls and then some strength based power such as variations of Olympic lifts and landmine exercises)
- Strength training (hitting all the basic movements patterns, ex. knee dominant, hip hinge, upper body push or pressing, upper body pull including both horizontal and vertical pulling and core movements working anti-extension, anti-lateral flexion and anti-rotation)
- Conditioning (depending on if the athlete is in-season or off-season)
I like to stick to the basics and keep it simple.
We go through progressions on many of the exercises and follow usually a simple undulating periodization model of varying every 3 to 4 weeks periods of accumulation (volume) and intensification (intensity).
Depending on the athlete, their sport, time of season and if they have different issues they are dealing with (injuries, muscle imbalances, movement issues, etc) this can vary some and get more specific but this is the template my high school programs usually follow.