US Sports Online Strength and Conditioning Youth Strength Training

Hello Athletes and Warriors!
Great morning here in DC I pray its just as beautiful where you are today!
US Sports Online Strength and Conditioning's Youth Fitness Programs have helped hundreds of Athletes and Warriors get their fitness lifestyles started early.  This is the best case scenario for a healthy happy life.
Although any time to start is a good time. If you can get yourself, your son, daughter or young loved one started getting healthier and stronger the right way as soon as they are able to comprehend movement; you will have a youngster who will enjoy life and sport to a level you may not have thought possible. And there is a good chance that he or she will enjoy activities injury free or with a faster recovery time should they occur. So here is our description and sample workout of our Youth Fitness Programs.
When you or your child is ready (We recommend that your child be 11 years old  and above, but we can tailor a program for any child of any age), click here and fill out the fitness profile form. Your coach will contact you in 24 hours or less with program recommendations. 
The example shown was originally designed for a specific athlete and could be dangerous to be attempted by an inexperienced athlete or fitness warrior.
Please consult a physician before engaging in any exercise program. 

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 adult 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.

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

2 Day Youth Baseball (for Home)

2 Day Youth View a Sample Workout of this Program Below:

Week 1 - Day 2 (Thursday) of Sample Youth Program	Week Difficulty: Medium
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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 Machine Vertical Chest Press	20 reps @ 120 lbs, 20 reps @ 120 lbs, 12 reps @ 120 lbs
	3	Video Dumbbell Fly	20 reps @ 20 lbs, 15 reps @ 20 lbs
	4	Video Dumbbell Step Up	20 reps @ 20 lbs, 15 reps @ 25 lbs
	5	Video Machine Leg Extensions	20 reps @ 75 lbs, 15 reps @ 80 lbs
	6	Video Machine Leg Curl	20 reps @ 60 lbs, 15 reps @ 70 lbs
	7	Video Back Extension	11 reps, 11 reps
	8	Video Lat Pulldown Close Grip Front	20 reps @ 60 lbs, 15 reps @ 65 lbs
	9	Video Dumbbell Lateral Raise	20 reps @ 14 lbs, 15 reps @ 15 lbs
	10	Video Dumbbell Rear Lateral Raise	20 reps @ 11 lbs, 15 reps @ 12 lbs
	11	Video Dumbbell Concentration Curl	20 reps @ 15 lbs, 15 reps @ 20 lbs
	12	Video Cable Triceps Pushdown	20 reps @ 60 lbs, 15 reps @ 65 lbs
	13	Video Reverse Crunches	23 reps, 23 reps
	14	Video Alternate Heel Touchers	52 reps, 52 reps

Exercise descriptions and some videos are available to fully registered clients. 

To register and start training with us today click here and fill out the fitness profile form.

Your coach will contact you in 24 hours or less with program recommendations. 

If you are ready to get started immediately you can click here to become a member today!

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

Will Weightlifting Help or Harm My Future Superstar?

One of may favorite subjects! Many a concerned parent wonder if heavy weight lifting for their preteen student-athlete is healthy and be a hindrance to their growth.

Now that we are much better informed on the subject; the answer is that a safe, well planned, strength and conditioning program can implemented for any child at any age. Heck you can hand them a 4 gram Dumbbell as soon as your next 'Peyton Manning' exits the womb! Because Mom and Dad may be busy with such things as medical bills and cribs, might be a good idea to wait a while after the blessed event.

Because unfortunately so many parents will opt to not have their youngster pump iron along with athletic skill training, the child that does incorporate weight lifting with speed, agility, and quickness will have a decided advantage when he/she hits the field in the fall.

I have found the key with most children under the age of 15 is to make weight training fun while challenging. I can't emphasize enough though that the primary reason for weight training for sport is to reduce or eliminate the chance of injury. With that in mind the weight training has to be progressive. Conservative in the beginning, with a gradual increase in the overall weight lifted.

From Missourifamilies.org:

All strength-training activities should be supervised and monitored closely.

Remember that children are physiologically immature.

The primary focus, at least initially, should be directed at learning proper techniques for all exercise movements and developing an interest in resistance training.

Proper techniques should be demonstrated first, followed by gradual application of resistance or weight.

Proper breathing techniques (i.e., no breath holding) should be taught.

"

Essentially weight training is no more dangerous than your child riding their bike. It is just as natural for them to swim, climb trees, and certainly more beneficial than video games.

So get that future Heisman Trophy winner into the gym pronto!

Here is today's feature exercise from the US Sports Online Strength and Conditioning System

Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.