Back in November, I posted about my philosophy on how I would train younger athletes. So far I have incorporated these methods with not only the featured athlete of that post but also incorporated it into the high school program with great results. After getting the results from the athlete, it was amazing how he has gradually progressed from some humbling numbers up to weights that are turning some heads. The best part of this is that his form is still amazing due to the increases being so gradual (2.5# pr week) that he isn't breaking form to "grind" out that last rep.
Making load increases in this manner requires a lot of patience from the athlete and coach. But if you hold out after about 2-3 months these numbers start to look great. Like I have said before missing reps is one of the main reasons why a progress fails, and this will avoid missing these valuable reps any way possible. Here is an example of some of the lifts and how the athlete has progressed recently since the end of November.
Front Squat x5- Start- 185-210 +25#
Hang Clean x3- Start- 175-200 +25#
RFESS x10- Start- 105-135 +30#
Bench Prs x 5- Start- 150-170 +20#
RDL x 8- Start- 175-200 +25#
This has been great progress for this athletes freshman year. Being introduced to a progressive approach this early on in his training will keep him away from staleness and being able to manage his weight in order to safely and effectively get stronger.
A program very similar to this one has been implemented at the local high school as well as well as a modified version of the warm up we do here at the college. It is pretty unanimous that the Rear Foot Elevated Split Squat is the most dreaded of all lifts they have to perform but this has also been one that the athletes make great progress with.
I will try to get video as soon as possible of the younger athletes in action through warm ups and lifts. Congrats to the Saints!!!!
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