Youth Strength Training Programs To End Childhood Obesity

US Sports Strength and Conditioning-Youth Strength Training

Youth Strength Training

Youth Strength Training Programs are designed for overall health and the achievement of a leaner, stronger body. These programs are an excellent first step in helping a young person learn how to lift weights safely. Done correctly, and with supervision, weight training can be an excellent form of exercise that, once learned, can provide a lifetime of health benefits. 

Throughout the length of the Youth Strength Training Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. The weights are lighter and the repetitions will be higher for added safety! 

As with all the programs, the starting point of the workouts are based on the child's initial fitness level. With feedback, the actual progression of the program will follow the child's unique adaptation process to exercise. 

Your strength and conditioning coach can fine tune the programs to include various exercises that can be matched to equipment at home or in the gym! In addition to strength training, encourage children to participate in their favorite sports for a well rounded fitness program. Have fun and get healthy!

Select a Program

3 Day Youth View a Sample Workout of this Program Below

Week 1 - Day 1 (Tuesday) of Somer Abdeljawad's Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Leg Press (45 Degree)	20 reps @ 105 lbs, 20 reps @ 105 lbs, 15 reps @ 105 lbs
	3	Video Dumbbell Squat	20 reps @ 25 lbs, 15 reps @ 30 lbs, 15 reps @ 25 lbs
	4	Video Machine Leg Curl	20 reps @ 50 lbs, 15 reps @ 60 lbs
	5	Video Dumbbell Bench Press	20 reps @ 15 lbs, 15 reps @ 20 lbs, 15 reps @ 15 lbs
	6	Video Push Ups (regular position)	8 reps, 8 reps

............More.....
Get the full 12 week program for your child now for just $9.99 per month or save $20 and get a year-round

program for just $99 per year. Click Here

Elizabeth City State 3 - Bowie State 0 (VOLLEYBALL FINAL)

India Mason Leads Bowie State with Five Kills in Three-Set Loss at Elizabeth City State

ELIZABETH CITY, N.C. - The Bowie State University Lady Bulldogs dropped their second division match in as many days, losing in three sets to Elizabeth City State University (11-25, 6-25 and 24-26) Monday night at the R.L. Vaughan Center.

Freshmen India Mason (Greenbelt, Md.) and Regan Taylor (Suffolk, Va.) tallied five and four kills respectively to lead the Lady Bulldogs. Taylor also tied with sophomore teammate Yaje Ngundam (Bowie, Md.) for team-high digs with two.  Ngundam and sophomore Alexis Fisher contributed three kills each in the setback.  

Rosetta Becerra recorded a match-high 18 kills to lead Elizabeth City State. She had seven of the Lady Vikings’ 13 kills in the opening set, including four straight to give ECSU set point and ultimately a 25-11 win.

ECSU’s Krystal Sawyer opened the second set with 10 straight serves as the Lady Vikings powered out to a 10-0 lead in route to the 25-6 win. Bowie State (1-10, CIAA 0-6) could never get their offense on track, totaling 10 hitting errors in set two versus only four kills for the home team.

In the final set, the Lady Bulldogs took an early 5-1 lead until ECSU charged back to knot the set a seven apiece. The remainder of the game was a see-saw battle as neither team could distance themselves by more than two points. Bowie State went on a 6-3 run to take a 23-19 lead an appeared to be poised to force a 4^th set.

The Lady Vikings rallied, pushing BSU to a 24 all tie before back to back kills by Becerra ended the set (and match) 26-24.

Bowie State returns home to host Goldey-Beacom College in a non-conference match on Thursday (September 26^th) at 7 pm.

Bowie State vs Elizabeth City State (Sep 23, 2013)

---

Box Score

---

Volleyball Box Score

Volleyball Box Score
BOWIE STATE UNIV. VOLLEYBALL 2013
Bowie State vs Elizabeth City State
(Sep 23, 2013 at Elizabeth City,NC)

	Bowie State		ATTACK				SET	SERVE		SRV	DEF	BLOCK			GEN
##	Player	SP	K	E	TA	PCT	A	SA	SE	RE	DIG	BS	BA	BE	BHE	Points
3	FINEY,Brelyn	3	2	4	14	-.143	0	0	2	0	2	0	1	0	0	2.5
4	TAYLOR,Regan	3	4	4	12	.000	0	0	0	0	2	0	0	0	0	4.0
6	FLOWERS,Briana	3	0	1	1	-1.000	11	0	1	0	1	0	0	0	0	0.0
7	MASON,India	3	5	5	22	.000	1	0	0	0	1	0	0	0	0	5.0
10	HARVEY,Amy	3	0	1	2	-.500	2	1	1	0	2	0	0	0	1	1.0
11	NGUNDAM,Yaje	3	3	5	17	-.118	0	0	0	3	2	0	1	0	0	3.5
1	GRANT,Alicia	3	0	1	1	-1.000	0	1	2	0	1	0	0	0	1	1.0
2	MARTINEZ,Marissa	3	1	0	4	.250	0	0	0	1	10	0	0	0	0	1.0
5	AFARI,Gennifer	1	0	1	2	-.500	0	0	0	0	0	0	0	0	0	0.0
12	FISHER,Alexis	3	3	2	14	.071	0	0	0	1	0	0	2	1	0	4.0
	LADY BULLDOGS									1
	Totals	3	18	24	89	-.067	14	2	6	6	21	0	4	1	2	22.0
							TOTAL TEAM BLOCKS: 2.0

TEAM ATTACK BY SET  Set  K  E  TA  Pct  Sideout  Pct  1  4  10  23  -.261  9-25   36%  2  4  10  30  -.200  5-26   19%  3  10  4  36  .167  14-26   53%  28-77   36%

SET SCORES  1  2  3     TEAM RECORDS  Bowie State   (0)  11  6  24     1-10,CIAA 0-6   Elizabeth City State  (3)  25  25  26     3-4, CIAA 3-3

	Elizabeth City State		ATTACK				SET	SERVE		SRV	DEF	BLOCK			GEN
##	Player	SP	K	E	TA	PCT	A	SA	SE	RE	DIG	BS	BA	BE	BHE	Points
1	WHITE,Emmesha	3	2	5	10	-.300	0	0	1	0	5	0	1	0	0	2.5
2	BECERRA,Rosetta	3	18	2	28	.571	0	2	1	1	5	0	2	0	0	21.0
3	SMITH,Kelsey	3	9	4	16	.312	0	1	1	0	2	0	2	1	0	11.0
7	SAWYER,Krystal	3	2	0	6	.333	25	1	2	0	14	0	0	0	1	3.0
9	REYNOLDS,Alicia	3	3	0	6	.500	0	0	0	0	0	3	1	0	0	6.5
11	PINNER,Jazmine	3	1	2	4	-.250	3	1	0	0	3	0	0	0	1	2.0
4	TWINE,Tracie	2	0	0	0	.000	0	0	0	0	2	0	0	0	0	0.0
5	BARRETT,Grace	3	0	1	2	-.500	3	1	0	1	11	0	0	0	0	1.0
10	ARTHUR,Jasmine	1	0	1	2	-.500	0	0	0	0	0	0	0	0	0	0.0
	Totals	3	35	15	74	.270	31	6	5	2	42	3	6	1	2	47.0
							TOTAL TEAM BLOCKS: 6.0

TEAM ATTACK BY SET  Set  K  E  TA  Pct  Sideout  Pct  1  13  4  21  .429  9-11   81%  2  8  1  18  .389  6-7   85%  3  14  10  35  .114  13-23   56%  28-41   68%		Site: Elizabeth City,NC (R.L. Vaughan Center) Date: Sep 23, 2013 Attend: 348 Time: 1:15 Referees: Jarry Farrior, James Segars
		1  2  3  Total  Tie scores  4  0  9  13  Lead changes  1  0  3  4