Drop us a comment if you like these videos on how we're training youth athletes! If you have any questions or requests, let us know! We love to hear them 🙌🏼🤙🏼
I have a question, how much should you rest between each set and is it good if you do some shooting after a traininh session like 10 min intense when you are a little exhausted to improve your endurance.
@@MuslizilXEdits Rest depends on a couple factors. When it comes to youth athletes, I tend to have them rest a couple minutes or less. We don't want it to be too long, but I also want them to recover just enough so that the next set doesn't have a decrease in performance. The goal in the training is to improve performance, not work on conditioning, so I want each rep and set to be gold. Regarding shooting, that's up to you! There's nothing wrong with doing some technical work after your training to work on those skills!
Also, if someone is new to plyos, he is familiar to workouts like core and conditioning and did some plyos which wasn't actually for his age category. Should he do this in the starting or should he be doing something else if he's u15. If, he should do something else then can you also link the video for some examples that what he should be doing. Thank you for the work. Appreciate it.
I just rewatched that video and there are some portions that would be great, and some that might be a little more advanced. I'd start with the fundamentals, and work to progress those, and then get into more exercises like this one. If he has done this training in the past, then he might progress quickly, but I'd definitely start with the basics so that you can isolate and elevate those skills. Here is a video we did with the progression for youth athlete training: ruclips.net/video/h6CFj1nA_BQ/видео.html and we have loads more on the channel with youth athletes working on different skills.
Thank you so much! That really means a lot! When it comes to 12 year olds, I keep it super simple and really get the basics nailed down. Make sure mechanics are perfect so you can build off that, and don't worry too much about moving weights. Proper progression is super important too, with plyometrics, change of direction, agility, and strength training. This age is all about the fundamentals and trying to get them to have body awareness and control. And to have fun of course! Hope this help, and you can always reach out for more questions! Good luck with your training!!!
Wow! Amazing training, thank you for a good chunk of inspiration! :D Btw Caleb is very talented, I see lot of great movement patterns in his pocket, wish I had such a great coach to teach me better stability and deceleration and basic principles of biomechanics before throwing heavy weight on my back, would've spared myself an ACL surgery for sure! :D Keep up the great work! :)
I appreciate that dude, thank you so much! You're so kind, and that means a lot hearing all that! Caleb definitely is an awesome athlete! I think it's super important teaching the fundamentals and ensuring young athletes have great body control and structural tissue strength before anything else. I always say, you can't build a sturdy house without a strong foundation. I've seen a lot of unnecessary injuries occur because people don't have the fundamentals down, and coaches don't properly progress in a way that will truly benefit the athlete. It's a shame you had to go through an ACL, those are gnarly to recover from. Hopefully you're all good now, and able to do everything you want! Thanks again for the kind words and support 🙏🏼
@@PowerLuxFitness Very true and it is IMHO relatively easy to lay foundation and build on top of it for younger athletes who do not have that many rooted subconcious movement patterns and "behavioral" programs, than it is for the older ones, with more muscloskeletal imbalances etc. which is great, because you can save a lot of energy in form of tears and frustration in a short period of time with implementing such workouts :)) And thank you for asking, its been 8 years since the ACL surgery and I think it was one of the greatest things that happened to me, it made me slow down, learn a lot about my body and biomechanics in general and I feel stronger than ever, lots of "soft" and less effort work helped, gym rings, barefoot movement, ktb lifting, jumping, running, outdoor walks and workouts, saunas and cold water exposure, just enjoying different kinds of painfree movement and that is the best part that I think everyone should have a chance to experience no matter his age and sport O:) :D
@@martinpodrazil7189 I totally agree! Building the foundation while the athletes are still young is a much better way to go than trying to correct movement patterns of people who are older. Once you reach a certain age, you develop habits and certain movements that is hard to correct and overturn. However, for youth athletes, they are still relatively pliable, so we can get them doing the movement patterns and exercises that will work to prevent injury! That's super awesome dude! I'm so glad you're doing all good, and it seems like that injury actually helped (in an odd way b/c we don't think of ACLs as beneficial lol). But I completely see where you're coming from, slowing down and learning biomechanics and body control. That's a major thing post injury, and those who can understand and use it to their advantage come out ahead!! Living pain free is definitely something more people need to experience! I'm working on that for myself right now 😂😂
Hey, Really good video. Just a quick question. I recently got offered a job opportunity to be the main Strength & conditioning coach for a youth football club. I didn’t apply for it but a studio who they are partners with and Iv done work for previously really liked my work and had me in mind for the role. The thing is I’m not a sports coach in any regard. Iv never worked with teams & plyometrics etc wouldn’t be my expertise. Iv just worked as a personal trainer & gym instructor so far but I guess they liked what they saw from me. I really want to do a good job with this so if you were to be coaching different age groups/ teams of 20-30 youth players age 9-17, what would be the best way to optimise the equipment with such large numbers, keep them engaged and try improve their performance? I think with the sub 15 age group I may just avoid most free weights and focus on plyometrics. Really trying to do a crash course on all this now. Would love some feed back. You seem very good at what you do.
Hello! Congrats on the new job! That's awesome to hear and super exciting! You have the right idea with doing a lot of plyos. I usually focus mainly on plyometrics, body control, body awareness, change of direction / agility, and relative strength with kids under 12/13. Once they are proficient in those areas, and show the mental maturity and ability, we start incorporating more weight. And by that, I mean introducing a goblet loaded squat, a dumbbell row, a dumbbell bench press, etc. Nothing crazy. For the plyos, we always start off just teaching landing mechanics and deceleration. That's step 1 and where you'll find kids need a lot of improvement. Then build from there. For optimizing the equipment, a lot of that comes from gym set up and what you have available to you. With the younger kids, it might be simpler since you're focusing on a lot more skill work and dumbbell work. I would recommend having a series with about 3 exercises, and splitting the kids up into groups. That way, you'll have a nice flow of movement with proper rest times available. But gym design and availability of equipment will be the rate limiting step. The biggest thing with training kids is that you want to make it enjoyable for them, and you want to help build their confidence!
@@PowerLuxFitness ok great, thanks for getting back to me!. It’s definitely going to be a learning curve, I just need to find my footing a bit in the first few weeks and assess the groups and their abilities etc. I was thinking about splitting them up based on position, maybe like forward, midfield & defenders but I may wait awhile before I complicate things too quick off the bat. I’ll try keep it mostly plyometrics at the start. I’ll just have to do a crash course on plyo before I start. My background has mostly been strength training/ bodybuilding so it’s very different from what I’m used of. My strengths would be any weights / technique related resistance training, however I’ll definitely have to learn to adapt away from that for now. Hopefully goes well, I’d like to do the best job I can if I’m taking the position.
@@FlickSh0tt That is one of the most important things about beginning a training phase, take some time to just assess the groups and the abilities of the individuals. Training teams can sometimes be a challenge because there are so many different levels of athletes you'll be training at one time. If it were me, instead of breaking them up into positions, I'd be more inclined to split them by level and weight ability. That way too, it'll help with the equipment optimization. There's definitely a difference between sports performance training and strength training / bodybuilding, but the good side is that you know what most movements should look like. Don't overcomplicate things for yourself or for them. Just start with basic movement patterns that focus on compound movements. Get your push, pull, press, hinge, and carry in there to start, then you can progress it even more with the different types of pushing and pressing and stuff. Remember, for athletes, the goal is to help on the field. Everything in the gym should be with the goal of translating to the sport!
@@PowerLuxFitness yeah makes a lot of sense to do it that way actually. Thanks very much for the advice. I know it will help me out a lot starting off.
Hey guys im a student, keen to know your thoughts on designing programs etc in terms of the use of the PAP method, conjugate training etc, and why you may decide to do a certain session eg a strength session over a power session as well as order of exercises. Cheers from Australia!!
Hello! Cheers from California 🤙🏼I love utilizing PAP with my training. I think it works great, and there is a lot of research showing the benefits of stimulating the muscles with a heavier load and then going lighter and more explosive. I do it all the time with everyone we train, and it's awesome to build some strength and power in an athletic way. For me, I always start my athlete sessions with jump training, sprint training, agility, etc, and then I get into the strength portion. For the strength portion, if the athlete is capable, I'll start with a power movement (split jerk, trap bar speed pull... something explosive). You want to start with jumping/agility/sprinting because that takes the most energy and has the greatest demand. As you fatigue, it's harder to fix those mechanics too. You always want to start with whatever is the greatest demand, most technical, and needs the most attention, if you will. That's also why I program power ahead of strength. It's more demanding, and thus, is done first. Also, look at the athlete's sports schedule. When they are in their off season, you can push strength more, but as they approach their season, you want to ramp up the explosiveness and power training. I always will follow with strength just because it's extremely important and crucial for injury prevention and muscular imbalance reduction. For my exercise order, I'll start with power or the most demanding and technical, and then for strength, I program similarly. The most demanding (heavier movements or compound movements) into auxiliary movements. Hope this helps, and feel free to ask any more questions!
@@PowerLuxFitness that is perfect thank you ! Also wondering about a few other things if you don’t mind answering ! 1) in terms of programming, do you do tests with new clients etc to assess weaknesses and what tests? 2) how do you determine when to pair exercises / when to just do them individually, and would you prefer having specific sessions dedicated to harder things eg a sprint session (or just doing speed work at the start)? Thank you !!
And lastly while I think of it. with mobility stuff/ auxiliary/ accessory movements do you pair them often / superset them with another exercise or just keep them separate? If paired with an exercise, same muscle/body part as the other exercise or no? Thanks !!
@@brodieclarkson3766 Of course! We're happy to help! 1) yes, we do tests with our new clients! usually it's just specific exercises that show us their movement patterns, weaknesses, strengths, and different areas that we need to work on, whether it be for strength, mobility, or correctives. I love keeping it super simple, so I stick to a general warmup that highlights certain movements, stability, and plyometric ability (such as skips, backpedaling, etc.) I also love doing OH Squats. Those show a lot about a person's movement. But then I run them through a basic plyo session consisting of jumping mechanics. That shows me a lot! And for strength, we do some goblet squats (shows lower body assessments) and some horizontal and vertical pressing, pushing, and pulling. You'll be able to tell pretty soon what areas to work on by looking at specific areas of the body. 2) for pairing exercises, it just depends. if i want to hit a strength movement and really focus on that, i won't pair with it unless i pair a corrective exercise with it. Basically you don't want anything that will take away from the main lift you are focusing on. Typically, I will partner exercises together, since I love contrast/complex training. But also, we usually only have a small window of time, maybe 1 hr, so we have to fit everything in. We dont always have time to just do 1 thing at a time. If you're trying to just focus on sprinting, for example, you can totally just hit sprint training and do strength on another day. However, I'll do it all on the same day to maximize our time since I do only see these athletes a couple times a week. If you're worried about over loading, you could always do sprint training followed by an upper body lift, that way you give the lower body a break after doing sprinting!
@@brodieclarkson3766 for mobility, we start the sessions with 2-3 mobility exercises specific to the person and session we're about to hit. We'll cycle through the exercises a couple times, but then we just move on. For auxiliary work, we do pair them with other exercises. I'll try not to program the same movement pattern twice in the same series, so we'll pair them with other things. For example, an auxiliary series might be SL RDL, SA DB Row, and Chest Supported Y's and T's. However, I actually might do the same movement in the same series if I'm trying to integrate 2 exercises. For example, RDL, DB Row, and KB Swings. So we tie in all the posterior chain. I know the answer, "it depends" sucks to hear, but it really does depend on what your training goals are, what you're hitting that session, the athlete, the time you have, etc. Hope this was somewhat helpful!
Drop us a comment if you like these videos on how we're training youth athletes! If you have any questions or requests, let us know! We love to hear them 🙌🏼🤙🏼
I have a question, how much should you rest between each set and is it good if you do some shooting after a traininh session like 10 min intense when you are a little exhausted to improve your endurance.
@@MuslizilXEdits Rest depends on a couple factors. When it comes to youth athletes, I tend to have them rest a couple minutes or less. We don't want it to be too long, but I also want them to recover just enough so that the next set doesn't have a decrease in performance. The goal in the training is to improve performance, not work on conditioning, so I want each rep and set to be gold. Regarding shooting, that's up to you! There's nothing wrong with doing some technical work after your training to work on those skills!
@@PowerLuxFitness thanks for the reply. May you be successful in this life and the after life(that's our belief).
@@MuslizilXEdits Thank you! You as well!
Also, if someone is new to plyos, he is familiar to workouts like core and conditioning and did some plyos which wasn't actually for his age category. Should he do this in the starting or should he be doing something else if he's u15. If, he should do something else then can you also link the video for some examples that what he should be doing. Thank you for the work. Appreciate it.
I just rewatched that video and there are some portions that would be great, and some that might be a little more advanced. I'd start with the fundamentals, and work to progress those, and then get into more exercises like this one. If he has done this training in the past, then he might progress quickly, but I'd definitely start with the basics so that you can isolate and elevate those skills. Here is a video we did with the progression for youth athlete training: ruclips.net/video/h6CFj1nA_BQ/видео.html and we have loads more on the channel with youth athletes working on different skills.
Great video, amazing coaching, I'm about to start training a 12 year old aspiring Pro football/soccer player any tips?
Thank you so much! That really means a lot! When it comes to 12 year olds, I keep it super simple and really get the basics nailed down. Make sure mechanics are perfect so you can build off that, and don't worry too much about moving weights. Proper progression is super important too, with plyometrics, change of direction, agility, and strength training. This age is all about the fundamentals and trying to get them to have body awareness and control. And to have fun of course! Hope this help, and you can always reach out for more questions! Good luck with your training!!!
Thanks so much, so I guess using some of your training videos should do the trick then?
@@DavidEmmanuelfitness Definitely feel free to use what I've given! That's what they're there for :)
Superb job my dear friend 👍👍👍
I am fan of your work
Thank you, we appreciate the support!
very very good coaching girl!
thanks dude! we do our best here😁
Wow! Amazing training, thank you for a good chunk of inspiration! :D
Btw Caleb is very talented, I see lot of great movement patterns in his pocket, wish I had such a great coach to teach me better stability and deceleration and basic principles of biomechanics before throwing heavy weight on my back, would've spared myself an ACL surgery for sure! :D
Keep up the great work! :)
I appreciate that dude, thank you so much! You're so kind, and that means a lot hearing all that! Caleb definitely is an awesome athlete! I think it's super important teaching the fundamentals and ensuring young athletes have great body control and structural tissue strength before anything else. I always say, you can't build a sturdy house without a strong foundation. I've seen a lot of unnecessary injuries occur because people don't have the fundamentals down, and coaches don't properly progress in a way that will truly benefit the athlete. It's a shame you had to go through an ACL, those are gnarly to recover from. Hopefully you're all good now, and able to do everything you want! Thanks again for the kind words and support 🙏🏼
@@PowerLuxFitness Very true and it is IMHO relatively easy to lay foundation and build on top of it for younger athletes who do not have that many rooted subconcious movement patterns and "behavioral" programs, than it is for the older ones, with more muscloskeletal imbalances etc. which is great, because you can save a lot of energy in form of tears and frustration in a short period of time with implementing such workouts :))
And thank you for asking, its been 8 years since the ACL surgery and I think it was one of the greatest things that happened to me, it made me slow down, learn a lot about my body and biomechanics in general and I feel stronger than ever, lots of "soft" and less effort work helped, gym rings, barefoot movement, ktb lifting, jumping, running, outdoor walks and workouts, saunas and cold water exposure, just enjoying different kinds of painfree movement and that is the best part that I think everyone should have a chance to experience no matter his age and sport O:) :D
@@martinpodrazil7189 I totally agree! Building the foundation while the athletes are still young is a much better way to go than trying to correct movement patterns of people who are older. Once you reach a certain age, you develop habits and certain movements that is hard to correct and overturn. However, for youth athletes, they are still relatively pliable, so we can get them doing the movement patterns and exercises that will work to prevent injury!
That's super awesome dude! I'm so glad you're doing all good, and it seems like that injury actually helped (in an odd way b/c we don't think of ACLs as beneficial lol). But I completely see where you're coming from, slowing down and learning biomechanics and body control. That's a major thing post injury, and those who can understand and use it to their advantage come out ahead!! Living pain free is definitely something more people need to experience! I'm working on that for myself right now 😂😂
For a 9 year old- How long should each set be and how many sets?
It depends on a bunch of different factors, but I typically go for about 3 sets with our youth athletes if the lift is relatively general.
Hey, Really good video. Just a quick question.
I recently got offered a job opportunity to be the main Strength & conditioning coach for a youth football club. I didn’t apply for it but a studio who they are partners with and Iv done work for previously really liked my work and had me in mind for the role. The thing is I’m not a sports coach in any regard. Iv never worked with teams & plyometrics etc wouldn’t be my expertise. Iv just worked as a personal trainer & gym instructor so far but I guess they liked what they saw from me.
I really want to do a good job with this so if you were to be coaching different age groups/ teams of 20-30 youth players age 9-17, what would be the best way to optimise the equipment with such large numbers, keep them engaged and try improve their performance? I think with the sub 15 age group I may just avoid most free weights and focus on plyometrics. Really trying to do a crash course on all this now. Would love some feed back. You seem very good at what you do.
Hello! Congrats on the new job! That's awesome to hear and super exciting! You have the right idea with doing a lot of plyos. I usually focus mainly on plyometrics, body control, body awareness, change of direction / agility, and relative strength with kids under 12/13. Once they are proficient in those areas, and show the mental maturity and ability, we start incorporating more weight. And by that, I mean introducing a goblet loaded squat, a dumbbell row, a dumbbell bench press, etc. Nothing crazy. For the plyos, we always start off just teaching landing mechanics and deceleration. That's step 1 and where you'll find kids need a lot of improvement. Then build from there.
For optimizing the equipment, a lot of that comes from gym set up and what you have available to you. With the younger kids, it might be simpler since you're focusing on a lot more skill work and dumbbell work. I would recommend having a series with about 3 exercises, and splitting the kids up into groups. That way, you'll have a nice flow of movement with proper rest times available. But gym design and availability of equipment will be the rate limiting step. The biggest thing with training kids is that you want to make it enjoyable for them, and you want to help build their confidence!
@@PowerLuxFitness ok great, thanks for getting back to me!. It’s definitely going to be a learning curve, I just need to find my footing a bit in the first few weeks and assess the groups and their abilities etc.
I was thinking about splitting them up based on position, maybe like forward, midfield & defenders but I may wait awhile before I complicate things too quick off the bat. I’ll try keep it mostly plyometrics at the start. I’ll just have to do a crash course on plyo before I start.
My background has mostly been strength training/ bodybuilding so it’s very different from what I’m used of. My strengths would be any weights / technique related resistance training, however I’ll definitely have to learn to adapt away from that for now. Hopefully goes well, I’d like to do the best job I can if I’m taking the position.
@@FlickSh0tt That is one of the most important things about beginning a training phase, take some time to just assess the groups and the abilities of the individuals. Training teams can sometimes be a challenge because there are so many different levels of athletes you'll be training at one time. If it were me, instead of breaking them up into positions, I'd be more inclined to split them by level and weight ability. That way too, it'll help with the equipment optimization.
There's definitely a difference between sports performance training and strength training / bodybuilding, but the good side is that you know what most movements should look like. Don't overcomplicate things for yourself or for them. Just start with basic movement patterns that focus on compound movements. Get your push, pull, press, hinge, and carry in there to start, then you can progress it even more with the different types of pushing and pressing and stuff. Remember, for athletes, the goal is to help on the field. Everything in the gym should be with the goal of translating to the sport!
@@PowerLuxFitness yeah makes a lot of sense to do it that way actually. Thanks very much for the advice. I know it will help me out a lot starting off.
@@FlickSh0tt Of course! If you have any other questions, don't hesitate to ask! Door's always open :)
Hey guys im a student, keen to know your thoughts on designing programs etc in terms of the use of the PAP method, conjugate training etc, and why you may decide to do a certain session eg a strength session over a power session as well as order of exercises. Cheers from Australia!!
Hello! Cheers from California 🤙🏼I love utilizing PAP with my training. I think it works great, and there is a lot of research showing the benefits of stimulating the muscles with a heavier load and then going lighter and more explosive. I do it all the time with everyone we train, and it's awesome to build some strength and power in an athletic way.
For me, I always start my athlete sessions with jump training, sprint training, agility, etc, and then I get into the strength portion. For the strength portion, if the athlete is capable, I'll start with a power movement (split jerk, trap bar speed pull... something explosive). You want to start with jumping/agility/sprinting because that takes the most energy and has the greatest demand. As you fatigue, it's harder to fix those mechanics too. You always want to start with whatever is the greatest demand, most technical, and needs the most attention, if you will. That's also why I program power ahead of strength. It's more demanding, and thus, is done first.
Also, look at the athlete's sports schedule. When they are in their off season, you can push strength more, but as they approach their season, you want to ramp up the explosiveness and power training. I always will follow with strength just because it's extremely important and crucial for injury prevention and muscular imbalance reduction. For my exercise order, I'll start with power or the most demanding and technical, and then for strength, I program similarly. The most demanding (heavier movements or compound movements) into auxiliary movements. Hope this helps, and feel free to ask any more questions!
@@PowerLuxFitness that is perfect thank you ! Also wondering about a few other things if you don’t mind answering !
1) in terms of programming, do you do tests with new clients etc to assess weaknesses and what tests?
2) how do you determine when to pair exercises / when to just do them individually, and would you prefer having specific sessions dedicated to harder things eg a sprint session (or just doing speed work at the start)?
Thank you !!
And lastly while I think of it. with mobility stuff/ auxiliary/ accessory movements do you pair them often / superset them with another exercise or just keep them separate?
If paired with an exercise, same muscle/body part as the other exercise or no?
Thanks !!
@@brodieclarkson3766 Of course! We're happy to help!
1) yes, we do tests with our new clients! usually it's just specific exercises that show us their movement patterns, weaknesses, strengths, and different areas that we need to work on, whether it be for strength, mobility, or correctives. I love keeping it super simple, so I stick to a general warmup that highlights certain movements, stability, and plyometric ability (such as skips, backpedaling, etc.) I also love doing OH Squats. Those show a lot about a person's movement. But then I run them through a basic plyo session consisting of jumping mechanics. That shows me a lot! And for strength, we do some goblet squats (shows lower body assessments) and some horizontal and vertical pressing, pushing, and pulling. You'll be able to tell pretty soon what areas to work on by looking at specific areas of the body.
2) for pairing exercises, it just depends. if i want to hit a strength movement and really focus on that, i won't pair with it unless i pair a corrective exercise with it. Basically you don't want anything that will take away from the main lift you are focusing on. Typically, I will partner exercises together, since I love contrast/complex training. But also, we usually only have a small window of time, maybe 1 hr, so we have to fit everything in. We dont always have time to just do 1 thing at a time. If you're trying to just focus on sprinting, for example, you can totally just hit sprint training and do strength on another day. However, I'll do it all on the same day to maximize our time since I do only see these athletes a couple times a week. If you're worried about over loading, you could always do sprint training followed by an upper body lift, that way you give the lower body a break after doing sprinting!
@@brodieclarkson3766 for mobility, we start the sessions with 2-3 mobility exercises specific to the person and session we're about to hit. We'll cycle through the exercises a couple times, but then we just move on. For auxiliary work, we do pair them with other exercises. I'll try not to program the same movement pattern twice in the same series, so we'll pair them with other things. For example, an auxiliary series might be SL RDL, SA DB Row, and Chest Supported Y's and T's. However, I actually might do the same movement in the same series if I'm trying to integrate 2 exercises. For example, RDL, DB Row, and KB Swings. So we tie in all the posterior chain. I know the answer, "it depends" sucks to hear, but it really does depend on what your training goals are, what you're hitting that session, the athlete, the time you have, etc. Hope this was somewhat helpful!
Check the video out for youth athletes!!
🙌🏼
бареры прыгают с другой стороны