Youth Strength Foundations Circuit
Bodyweight + light load circuit: squat, hinge, push, pull, carry.
Your job today
Five stations: squat, deadlift, push-up, row, carry. Light weight. Move slow and clean. Form before weight, every time.
What good looks like: Finish all three rounds with good form. If your back rounds or you wobble, the weight is too heavy — drop it.
Why it matters: Strong legs, hips, and core make you swing harder, throw harder, and stay healthy. We earn the weight by earning the technique.
How it works
Five-station circuit: goblet squat (light), kettlebell deadlift (light), push-up, inverted row, suitcase carry. 3 rounds x 10-15 reps per station. Technique-first. Supervised. No 1RM.
- Reps / rounds
- 3 rounds x 10-15 reps
- Rest between sets
- 60s
- Space needed
- 15x15ft
- Coaches
- 1-2
Equipment
- light kettlebell
- light dumbbells
- row bar or TRX
If you don't have it
- No kettlebell? Use dumbbell or filled backpack (moves to Backyard).
Setup
- Complete DYNAMIC_WARMUP_8MIN
- Set 5 stations
Run the drill
- Rotate through 5 stations
- 10-15 reps each, manageable load
Coaching cues
- Quality over load
- Brace and breathe
- Full range
Common mistakes
- Too much load too soon
- Skipping warmup
- Hyperextending lower back on carries
Scoring
Track completion (rubric).
Adjust it
Make it easier
- easier: remove load, reduce reps to 8
Make it harder
- intro: all bodyweight
- intermediate: light external load
- advanced: tempo and unilateral variations
Safety
- loaded lifting
- supervised only
- no 1rm
- YOUTH_STRENGTH_SUPERVISION: Loaded resistance training for minors requires qualified supervision, technique-first instruction, age-appropriate exercises, and slow progression. Movement patterns, core, and major muscle groups before load.
- NO_ONE_REP_MAX_MINORS: Never prescribe or assess one-rep max (1RM) for minors. Use 3 sets of 10–15 reps with manageable weight. If the athlete can only complete 3–5 reps, weight is too heavy.
- TEEN_STRENGTH_FREQUENCY: Strength training for teens should be limited to 2–3 sessions per week on nonconsecutive days. Begin every session with 5–10 minutes of dynamic warmup. Stop immediately on pain or popping sensation and report to a trusted adult.
- STOP_ON_PAIN: Distinguish acceptable muscle soreness from joint pain or severe muscle ache. Any pain, pop, or possible injury must be reported to a parent, coach, or trusted adult, and the activity stopped immediately. Any sign of illness or injury must be evaluated before returning.
Source
Author: platform · Status: Published · Last reviewed 2026-05-26