The Youth Strength training program is designed specifically for young athletes (around 15 years old) who are new to strength training. This 12-week program introduces foundational strength-building techniques in a safe, progressive, and structured way to enhance athletic performance while promoting long-term development. By focusing on bodyweight mastery, controlled strength exercises, and mobility work, this system ensures a young athlete builds strength, coordination, and injury resilience without unnecessary strain on growing bodies.

What You’ll Get in This Program:

✅ Total Body Strength Training – A 3x per week system that progressively builds muscle, coordination, and athleticism.

✅ Bodyweight Emphasis for Foundational Strength – Athletes learn to control their body weight before progressing to heavier resistance.

✅ Injury Prevention Techniques – Isometric holds and mobility drills improve joint stability and prevent common lifting and sports-related injuries.

✅ Explosive Power Development – Low-level sprinting and plyometrics train fast-twitch muscle fibers for increased speed and agility.

✅ Core & Balance Training – Essential for all sports, this program includes specific exercises to improve stability and coordination.

✅ Progressive Training Phases – The system adapts as the athlete improves, ensuring continuous strength gains without overloading the body.

Designed for young athletes looking to build a strong foundation, Youth Strength provides a safe, effective introduction to weight training that carries over to all sports and physical activities.Speed & Power – Explosive Strength for Athletes & Lifters

Speed kills. Whether you’re an athlete looking to increase sprint speed, vertical jump, or throwing velocity, or a lifter who wants to move weights with more force and power, this done-for-you 12-week training system is built to maximize explosive strength.

Using contrast training, plyometrics, and exercises across the entire force-velocity curve, this program teaches your body how to generate force faster. You’ll develop lightning-fast reaction times, explosive muscle contractions, and more efficient power output—making you stronger, quicker, and more athletic than ever.

What You’ll Get in This Program:

✅ Force-Velocity Training – Train across the full spectrum of speed and strength to develop maximum power output.

✅ Contrast Training for Explosive Gains – Pair heavy strength movements with speed exercises to activate fast-twitch muscle fibers.

✅ Plyometrics & Sprint Work – Improve jump height, acceleration, and overall athleticism.

✅ Medicine Ball Throws & Reactive Drills – Develop rotational power, coordination, and upper-body explosiveness.

✅ A 4x Per Week Training Split – Balanced programming that allows optimal recovery while maximizing speed & strength gains.

Designed by Dr. Andy Galpin & Coach Dan Garner, Speed & Power is your blueprint to becoming a more explosive, powerful athlete. If you’re ready to move faster, hit harder, and generate more force, this is your 12-week plan. ?

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