Suitable for < 12 years

Block	Exercise and cues	Sets × Reps	Rest
Prep	Warm up games with optional Skipping and mini band series.	8 to 10 minutes	Easy flow
Lower	Squat to box. Sit to stand to a box. Hips and knees together. Full foot contact.	2 × 10 to 12	60 to 90 s
Lower	Dumbell step-up. Light load. Full range with control.	2 × 10 to 12	60 to 90 s
Lower	Front squat to a comfortable depth. Unweighted to light weight.	3 × 6 to 8	90 to 120 s
Hinge	Hip hinge with dowel. Three point contact. Push hips back.	2 × 8 to 10	60 to 90 s
Hinge	Kettlebell deadlift. Keep neutral spine and push the floor.	2 × 8 to 10	60 to 90 s
Hinge	Trap bar deadlift light to moderate. Stop with two reps in reserve.	3 × 5 to 6	90 to 120 s
Push	Push Up from knees	2 × 8 to 12	60 to 90 s
Push	Push up from toes Fingertips under armpits. Smooth tempo.	2 × 8 to 12	60 to 90 s
Push	Light Dumbbell bench press. Shoulder blades set. Control lower and drive.	3 × 8 to 10	60 to 90 s
Pull	Band row. Shoulder blades down and in. Quiet ribs.	2 × 10 to 12	60 to 90 s
Pull	Ring row. Body tight and straight.	2 × 8 to 12	60 to 90 s
Pull	One arm row with dumbbell. Elbow to hip.	3 × 8 to 10	60 to 90 s
Core	Dead bug, Plank variations etc. Slow control and easy breathing.	2 × 20 s each	45 to 60 s
Track link	Wall drills and 3 × 20 m march to A skip to run. Focus on posture and rhythm.	10 minutes	Walk back

Finish with mobility for hips and ankles then a short cooldown walk.

Suitable for ages 12+

Block	Exercise and cues	Sets × Reps	Rest
Prep	Bike or jog five minutes. Movement prep and ankle hops. Two strides.	8 to 10 minutes	Easy flow
Lower	Squat to box or tempo bodyweight squat. Full foot and tall trunk.	3 × 10	60 to 90 s
Lower	Glute bridge. Tempo 2 down, 1 up, 2 hold	3 × 8 to 10	90 to 120 s
Lower	Front squat. Submaximal. One to two reps in reserve.	3 × 5 to 6	90 to 120 s
Hinge	Kettlebell deadlift.	3 × 8	60 to 90 s
Hinge	Kettlebell Swing.	3 × 6 to 8	90 to 120 s
Hinge	Trap bar deadlift. Stop well before grind.	3 × 5 to 6	90 to 120 s
Single leg	Forward lunges or reverse lunges. Bodyweight.	2 × 8 each	60 to 90 s
Bulgarian split squat	Rear foot elevated split squat.	2 to 3 × 8 each	60 to 90 s
Single leg	Loaded split squat with dumbbells.	3 × 6 to 8 each	90 s
Push	Incline press up on bench or box. Body in one line.	2 × 8 to 12	60 to 90 s
Push	Press up floor. Fingertips under armpits. Smooth tempo.	2 × 8 to 12	60 to 90 s
Push	Dumbbell bench press. Shoulder blades set. Control lower and drive.	3 × 8 to 10	60 to 90 s
Pull	Band seated row.	3 × 10 to 12	60 to 90 s
Pull	Bent over row.	3 × 8 to 12	60 to 90 s
Pull	One arm row and band face pull.	3 × 8 to 10	60 to 90 s
Core	Hollow hold and Farmer carry. Quiet ribs and steady steps.	2 × 20 to 30 s	45 to 60 s
Track link	Three build runs at 60 to 70 percent, 30 to 40 m. Easy strides.	6 to 8 minutes	Walk back

Progress the level when fifteen clean reps are comfortable and movement looks relaxed.

Suitable for ages 15+.

Block	Exercise and cues	Sets × Reps	Rest
Prep	Skipping and wicket walk overs. Two sets of pogo jumps. Medicine ball torso warm up.	8 to 10 minutes	Easy flow
Power	Med ball chest press or broad jumps. Focus on fast intent.	2 × 4 each	60 to 90 s
Power	Med ball shot put or chest pass.	3 × 4 each	60 to 90 s
Power	Broad jumps low volume or light push press. Technique first.	3 × 4	60 to 90 s
Lower	Goblet squat. Comfortable range.	3 × 8	90 to 120 s
Lower	Barbell front squat. Submaximal.	3 × 5 to 6	90 to 120 s
Lower	Barbell front squat with controlled tempo or pause at the bottom. One to two reps in reserve.	3 × 4 to 5	120 s
Hinge	Romanian deadlift with light dumbbells. Long hamstring feel.	3 × 8	90 s
Hinge	Romanian deadlift with bar.	3 × 6 to 8	90 to 120 s
Hinge	Trap bar deadlift moderate. Stop with two reps in reserve.	3 × 5 to 6	120 s
Push	Kneeling band press very light or tall kneeling band press.	3 × 8	60 to 90 s
Push	Dumbbell bench press very light. Smooth dip and drive.	3 × 6	60 to 90 s
Push	Dumbell power clean and push press.	3 × 4	60 to 90 s
Pull	Assisted pull hold top position. Band face pulls to finish.	2 × 10 s hold + 12	60 to 90 s
Pull	Pull up eccentric slow lower.	2 to 3 × 3 to 5 + 12 face pulls	60 to 90 s
Pull	Pull ups assisted as needed. Then face pulls.	2 to 3 × 4 to 6 + 12	60 to 90 s
Core	Anti rotation press and suitcase carry. Tall posture and quiet hips.	2 × 20 m each	45 to 60 s
Track link	Low volume acceleration. Three × 20 m. Focus on projection and front side swing.	5 to 6 minutes	Walk back

Olympic lift derivatives may be taught as skill drills with a dowel or light bar by a specialist coach. Avoid heavy singles before maturity.

Exercise demonstrations

General recommendations

Train two to three nonconsecutive days each week. Maintain at least two sessions weekly once you reach your target.
Warm up for five to ten minutes with light aerobic work and movement prep. Cool down for five to ten minutes.
Use submaximal loads that allow good technique for ten to fifteen repetitions. No single maximal lifts until skeletal maturity.
Start with one to two sets per exercise. Build to two to three sets once movement quality is consistent without fatigue.
Choose six to eight exercises that cover the whole body. Work larger multi joint patterns before smaller single joint work.
Rest one to three minutes between sets. Increase resistance by five to ten percent when fifteen controlled reps feel comfortable.
Stop a set if form slips. Reduce load or reps and continue with quality.
Mix equipment across free weights, machines sized for youth, bands, and medicine balls. Fit the athlete to the tool, not the other way round.

Expect strength gains of about thirty to fifty percent after eight to twelve weeks with good attendance. If training stops, strength can regress towards baseline within eight weeks.

Safety checklist

Pre participation health screen. Medical clearance when indicated.
Qualified adult supervision at all times. Clear coaching points and spotting where required.
Equipment set for the athlete’s size. Smooth progression without jumps that feel abrupt.
Balanced plan for upper and lower body and for flexors and extensors.
Olympic style lifts kept to teaching progressions only before maturity and only with expert coaching.
Educate about the risks of performance enhancing substances. Promote food first.

Red flags that need medical advice before participation include cardiomyopathy, isolated pulmonary hypertension, stage two hypertension, recent cardiotoxic chemotherapy, and a dilated aortic root in Marfan syndrome.

Progression rules

Movement quality comes first. Use no load practice for new exercises and full range of motion.
When an athlete completes fifteen smooth reps on the last set, raise the load by five to ten percent next time, or add a set if still on one set.
If fewer than ten clean reps are achieved, reduce load or switch to a simpler variation and rebuild.
Re test movement after growth spurts. Adjust loads and leverage as needed.