Strength Training in Adolescents

by Brian Grasso |  Date Released : 15 Feb 2008

  • Introduction
  • Technical proficiency
  • Ending of a set = technical failure
  • Dangers of pre-set programs
  • Pre-adolescent nervous system plasticity
  • Adolescents not quite so plastic
  • 14-17- beware of training beyond good form
  • What we allow them to perform is what their body will retain
  • Monitoring exercises with boys especially
  • Help them understand why it is important
  • Things take time – teach patience
  • Do you want to win now or go professional
  • How to monitor technical proficiency
  • Avoid max testing and overloading
  • Create alternative assessment systems – RTA (Rate of Technical Ability)
  • Subjective rating 1-5. Test stops when RTA drops below 5
  • Rep variables
  • Re-educating movement
  • High volume and high reps – hard to stay focused
  • 8-10 sets of 3 instead of 3 sets of 12
  • Hybrid complexes
  • Stringing together of two or more exercises in a rep
  • Hybrids make them think
  • Strength fitness
  • Watch overtraining and system stress
  • Hybrids maximize proficiency and time
  • Hybrids control high school desire to max load
  • Opening the doorway of possibility in the body
  • Kids sit all day and night
  • Single leg step up
  • Step up- reverse lunge – split squat
  • Multi plane with varying loads – thousands of combinations
  • Typical session
  • Warm up Hybrid – focused movement
  • Plyometrics – need to be preceded by strength work
  • Essence of strength training in running, jumping and throwing
  • Build sound movement/bio-motor abilities before focusing on building plyometric programs
  • Teach them how to jump and land
  • Conclusion

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Brian Grasso

About the author: Brian Grasso

Brian Grasso = “Mindset Matters Most”...

… The global phenomena that is taking the world by storm and helping people learn that no matter what the goal, if your MINDSET isn’t right, you’re never going to get there. 

An 18 year veteran of the sports training industry, Brian founded one of the largest youth development educational organizations in the world, served as its CEO for nearly 8 years and co-created one of the fastest growing fitness franchises in the United States along with it. 

He has guest lectured at governmental and private associations around the world - including Australia, New Zealand, Ireland, Italy and throughout North America - coached more than 20,000 athletes and worked with Olympic Medallists, professionals from varying sports, collegiate standouts and kids. 

Brian authored “The Audacity of Success”, co-authored the bestseller “Total Body Transformation”, wrote and co-produced the landmark short film “Life by Numbers” and writes regularly for magazines around the globe, including Inked and Bulace.

His most recent book - Mindset Matters Most - became an Amazon Best Seller this past April.

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