The Hows

"Vincent Van Gogh . . . VAN GO!!!"
-- Shotgun Harley

The basic program for the kids would be a program from Mark Rippetoe's: Starting Strength. With some slight modifications, if not the exact program.

It consists of three training days a week. Placed on alternate days. (Ex. MWF or TTRS) with the days in between being rest days.

A:
Squat 3x5
Press 3x5
Deadlift 5x1

B:
Squat 3x5
Bench 3x5
Pull-ups/Back Extensions

The days would go A-B-A, then the following week would be B-A-B. This is just a general look at the program. It can be altered very easily, but for the most part it would remain constant.

You may think that this might be too much for a high school youngin to handle. It's not. Teenagers are much like mutants. They have the ability to recover very quickly to just about any stress applied to them. That is if they eat and sleep along with the program.

As the students start and maintain this program, until change is necessary as deemed by a coach, they will grow and become much stronger. The addition of strength will be followed closely by the addition of lean body mass.

Now I am not saying every single student needs to be on this exact program, but considering strength is the foundation for any athletic endeavor barbell training will only help.

Here is a video of Colton. He is a high school athlete who trains in Wichita Falls. Since this video he has gained another 30 pounds I believe.



You can find this video off of 70sbig.com

The website is a great resource for strength training.