Youth
Strength & Conditioning
What is it?
- This program is for High School Athletes.
- Program goal: to develop the physical capabilities of the participants via a Youth Strength & Conditioning program.
- The program is aligned with the Youth Physical Development model (See image below) and Resistance Training for Children & Youth: A position stand from the Australian S&C Association.
How it works:
- All athletes are screened and tested in their 1st session.
- Following screening, testing and a review of athletic/sports specific goals their strength program is designed.
- All athletes attend 2 x 1h supervised small group sessions / week. Read more about why 2x/week below 👇
- Sessions are either:
- Monday 4pm & Wednesday 4pm
- OR
- Tuesday 4pm & Thursday 4pm
- Class sizes are capped at 8.
- We review and monitor individual progress at every session.
- All athletes are assessed after a complete 4 week block.
session format:
- Each session includes warm-up, mobility, skill acquisition, power/strength and stretching.
- Every session each athlete records strength program progress notes (exercise/sets/reps/recovery/additional notes).
cost:
- $73 p/ week. Paid in full at the commencement of the term.
Additional info:
- If the athlete wants additional individual performance coaching for their sports specific goal(s) please contact either Claire or Jeremy to arrange an individual appointment.
- Overseeing the sessions, athletes progress and programming is Jeremy Rae:
- Accredited Exercise Physiologist (University of Sydney, 2002) – Member Exercise & Sports Science Australia;
- Strength & Conditioning (S&C) Coach – Qualifications have been completed with:
- National Strength & Conditioning Assoc. – Certified Strength & Conditioning Specialist (2007) &
- Australian Strength & Conditioning Assoc. L2 (2013).
Youth Physical Development model:
Training 2-3 times per week is essential for youth athletes because it strikes a balance between adequate stimulus for growth and sufficient recovery.
This frequency is optimal as it:
1. Supports Progressive Adaptation
– Strength training works by applying stress to the muscles, which then adapt by becoming stronger.
– Training 2-3 times weekly provides enough frequency to consistently stimulate muscle growth, neural adaptations, and skill improvement without overloading the body.
2. Allows for Recovery and Growth
– Recovery is critical for muscle repair, energy replenishment, and avoiding overtraining. Spacing sessions across the week ensures the body has time to recover and adapt effectively.
– For youth athletes, who are still growing, rest days are especially important to prevent injury or fatigue from overuse.
3. Builds Consistency and Discipline
– Establishing a routine of 2-3 sessions per week helps young athletes build a habit of training, fostering long-term consistency and discipline.
– It ensures the training becomes an integrated part of their weekly schedule without overwhelming them, keeping the activity enjoyable and sustainable.
4. Balances With Other Sports Activities
– Many youth athletes are involved in multiple sports or physical activities. A 2-3 times per week strength training schedule allows them to build strength without interfering with practices, games, or rest days.
5. Maximises Gains While Minimising Burnout
– Research shows that 2-3 weekly sessions are effective for improving strength, power, and athletic performance while reducing the likelihood of burnout, which can occur with excessive training.
6. Supports Injury Prevention
– Strength training strengthens muscles, tendons, and ligaments, reducing the risk of injury. Regular exposure to training (but not excessive) ensures consistent improvements in these areas.
For youth athletes, moderation is key—2-3 sessions per week is the sweet spot for building strength safely and effectively while leaving room for recovery, growth, and other activities.