Strength Training 2x/week
Training twice per week is a great introduction for beginners in the gym and those playing an in-season sport during the school year. Workouts are designed so each important athletic quality is worked on, and each muscle group and joint of the body is trained each session. Kids taking a weights class at school also benefit from our twice/week template.
Strength Training 3x/week
Training three times per week gives us a few options to decide from when creating a training program. Depending on the athlete’s current health status, and whether they’re in-season for their sport, this extra day of training each week allows us to work on additional movements and techniques that help our athletes gain speed, size, and movement competency. Speed training can be separated into different categories such as linear acceleration, deceleration and change of direction The same goes for the strength training portion of the workout that can be separated into full body, upper/lower, or push/pull splits.
Strength Training Unlimited
Training 4-5 times per week is the gold standard for any training program. There are a few ways to split up a four day program, and we are able to dose the neurological intensity on this program where some days provide high-threshold stress and other days are focused on recovery methods. Adding muscle is best done on a 4-5 day program.
We stress to kids that 7 days of training per week is a BAD idea. If you don’t receive the proper training stimulus from training 4-6 days per week, something in your program is off. When you work hard, recovery and rest is where the magic happens.