Beginner Strength Program (10-14)

Beginner Strength Program (10-14)

© 2018 Sport Progression | All Rights Reserved.

© 2018 Sport Progression | All Rights Reserved.

FAQ

1. Is this program safe for my child? 

Workout programs like we design and implement are completely safe (outside of the normal risk associated with any form of athletic training). Research has consistently shown that younger athletes can safely lift weights and even do low to medium level plyometrics without concern for long-term effects. The key is to focus on teaching proper technique, gradually increasing intensity, and emphasizing form and execution over heavy weight. We want to create athletes, not muscle-bound kids. To this end we follow the recommendations and programming advice of the National Strength and Conditioning Association and the International Youth Conditioning Association. Our focus is on athleticism, and the majority of the training will be body weight or light resistance (bands, dumbbells, kettlebells, etc.).

2. Who is this for? 

The Beginners Strength Program is designed for all athletes from all sports ages 10-14. We tailor the training so it is appropriate for each kid's age and ability level. The program can benefit all athletes who have been cleared by their doctor for athletic activity, both with and without prior experience. We structure our classes to help kids learn to train in the right way with fun but highly focused programming.

3. What type of workouts do you do?

Being a good athlete depends on developing a wide variety of skills/strength and functionally integrating them together through a long-term process. We will start from square one so each athlete learns proper technique and can perform every exercise safely. Workouts will focus on body control, mobility, movement skills, explosive power, core/medicine ball work, different types of strength development, speed and agility skills, and (sometimes) elements of conditioning. Sessions will follow a general workout scheme and will be tailored to each individual. Each session will be approximately one hour in length.

4. How will this help my child become a better athlete? 

Athletes aged 10-14 are at the perfect age to start higher-level athletic training. This includes basic strength training, core/trunk stability work, speed and agility skills, and low-intensity plyometrics. These are crucial skills to start learning and developing in order to lay a foundation for success in high school. Waiting will put you behind the curve, training them now will prepare the body for higher-level work and help boost overall performance. Most workouts will be body-weight or light dumbbell/kettlebell, we will not be lifting heavy weights since this is unnecessary and unhelpful at this stage.

5. How long does the program last? 

Each individual progresses differently. Athletes can make tremendous, sustained progress with consistent work over time. At a certain point they will need higher level training, at this point they can move onto to our Sports Performance Classes. This might happen after 1 year, or several years in the Beginner Strength Program. 

6. Can't my child just workout on his/her own? 

Yes, but chances are a self-created workout won't have near the same effectiveness (and can very possibly be counterproductive/dangerous) as a professionally designed program. We will show you what to do, how to do it, and the proper order to do it in. Plus, you can take advantage of camaraderie and competition to make it fun and intense!

FAQ

1. Is this program safe for my child? 

Workout programs like we design and implement are completely safe (outside of the normal risk associated with any form of athletic training). Research has consistently shown that younger athletes can safely lift weights and even do low to medium level plyometrics without concern for long-term effects. The key is to focus on teaching proper technique, gradually increasing intensity, and emphasizing form and execution over heavy weight. We want to create athletes, not muscle-bound kids. To this end we follow the recommendations and programming advice of the National Strength and Conditioning Association and the International Youth Conditioning Association. Our focus is on athleticism, and the majority of the training will be body weight or light resistance (bands, dumbbells, kettlebells, etc.).

2. Who is this for? 

The Beginners Strength Program is designed for all athletes from all sports ages 10-14. We tailor the training so it is appropriate for each kid's age and ability level. The program can benefit all athletes who have been cleared by their doctor for athletic activity, both with and without prior experience. We structure our classes to help kids learn to train in the right way with fun but highly focused programming.

3. What type of workouts do you do?

Being a good athlete depends on developing a wide variety of skills/strength and functionally integrating them together through a long-term process. We will start from square one so each athlete learns proper technique and can perform every exercise safely. Workouts will focus on body control, mobility, movement skills, explosive power, core/medicine ball work, different types of strength development, speed and agility skills, and (sometimes) elements of conditioning. Sessions will follow a general workout scheme and will be tailored to each individual. Each session will be approximately one hour in length.

4. How will this help my child become a better athlete? 

Athletes aged 10-14 are at the perfect age to start higher-level athletic training. This includes basic strength training, core/trunk stability work, speed and agility skills, and low-intensity plyometrics. These are crucial skills to start learning and developing in order to lay a foundation for success in high school. Waiting will put you behind the curve, training them now will prepare the body for higher-level work and help boost overall performance. Most workouts will be body-weight or light dumbbell/kettlebell, we will not be lifting heavy weights since this is unnecessary and unhelpful at this stage.

5. How long does the program last? 

Each individual progresses differently. Athletes can make tremendous, sustained progress with consistent work over time. At a certain point they will need higher level training, at this point they can move onto to our Sports Performance Classes. This might happen after 1 year, or several years in the Beginner Strength Program. 

6. Can't my child just workout on his/her own? 

Yes, but chances are a self-created workout won't have near the same effectiveness (and can very possibly be counterproductive/dangerous) as a professionally designed program. We will show you what to do, how to do it, and the proper order to do it in. Plus, you can take advantage of camaraderie and competition to make it fun and intense!

Get Faster, Quicker, Stronger

Get Faster, Quicker, Stronger

Head Trainer

Head Trainer

Try before you buy! Test out the program with a free one week trial. 

Try before you buy! Test out the program with a free one week trial. 

1-Hour Workouts

For 10 to 14 year-old athletes.

Perfect for all athletes in any sport, with or without training experience.

Workout 2 or 3 times per week (Mo/Th/Sat). 

1-Hour Workouts

For 10 to 14 year-old athletes.

Perfect for all athletes in any sport, with or without training experience.

Workout 2 or 3 times per week (Mo/Th/Sat). 

Location: 

645 Wallenberg, Ste. B-1 (West El Paso).

Location: 

645 Wallenberg, Ste. B-1 (West El Paso).

Cost: 

2x/week: $100 | 3x/week: $150

Individual Session: $15 | Teams: Contact Us

1-Week Introductory Trial: Free

Cost: 

2x/week: $100 | 3x/week: $150

Individual Session: $15 | Teams: Contact Us

1-Week Introductory Trial: Free

Discounts/Upgrades: 

20% monthly sibling discount. Multi-program + team discounts (20-40%). Contact us for more.

Discounts/Upgrades: 

20% monthly sibling discount. Multi-program + team discounts (20-40%). Contact us for more.

1-Week Free Trial!

1-Week Free Trial!

Learn Proper and Safe Technique

Learn Proper and Safe Technique

Have Questions? Want to Get Started?

Have Questions? Want to Get Started?

Brandon Wolfram CSCS, CSAS, USAB

Brandon Wolfram CSCS, CSAS, USAB

Pricing & Options

 Sibling discounts of 20% are available. Use code SIBLINGBSP during checkout. Contact us for more information about team and basketball membership discounts.

Pricing & Options

 Sibling discounts of 20% are available. Use code SIBLINGBSP during checkout. Contact us for more information about team and basketball membership discounts.

1-Week Trial

1-Week Trial

Train two times per week, picking the sessions that fit your schedule. 

Train two times per week, picking the sessions that fit your schedule. 

2 Workouts / Week

2 Workouts / Week

One training session.

One training session.

Individual Session

Individual Session

Appropriate training for age/level. Progressively and safely develop athleticism and strength.

Appropriate training for age/level. Progressively and safely develop athleticism and strength.

Founder & Owner of Sport Progression | Basketball Performance Specialist | Speed & Agility Trainer | Vertical Jump Trainer | Sports Performance Coach

Certified Strength and Conditioning Specialist (NSCA). Officially licensed coach with USA Basketball. Certified Speed & Agility Specialist (IYCA), Certified Youth Fitness Specialist (YFS1, IYCA). 

Played at UTEP from 1997-2001,  finishing as the All-Time Leading Scorer in school history (currently  third). Still holds school record for career field goal %.  

Was 2-time NCAA First Team Academic All-American, 3-time All-Conference player.  Played 5 years professionally in Spain.

Founder & Owner of Sport Progression | Basketball Performance Specialist | Speed & Agility Trainer | Vertical Jump Trainer | Sports Performance Coach

Certified Strength and Conditioning Specialist (NSCA). Officially licensed coach with USA Basketball. Certified Speed & Agility Specialist (IYCA), Certified Youth Fitness Specialist (YFS1, IYCA). 

Played at UTEP from 1997-2001,  finishing as the All-Time Leading Scorer in school history (currently  third). Still holds school record for career field goal %.  

Was 2-time NCAA First Team Academic All-American, 3-time All-Conference player.  Played 5 years professionally in Spain.

Train three times per week, Monday, Thursday, and Saturday.

Train three times per week, Monday, Thursday, and Saturday.

3 Workouts / Week

3 Workouts / Week

Take Advantage of Our Available Discounts

Take Advantage of Our Available Discounts

Sibling Discount (10-20%) - Savings available on monthly programs for brothers/sisters.

Sibling Discount (10-20%) - Savings available on monthly programs for brothers/sisters.

Membership Discounts (up to 40%) - Save on all programs and events when you sign up for a basketball membership

Membership Discounts (up to 40%) - Save on all programs and events when you sign up for a basketball membership

Team Discounts (up to 30%) - Save on monthly programs when at least 6 teammates sign up for a class. Dedicated classes also available. 

Team Discounts (up to 30%) - Save on monthly programs when at least 6 teammates sign up for a class. Dedicated classes also available. 

If you qualify for multiple discounts you can use the largest one. In certain cases discounts can be combined. Contact us for more details. 

If you qualify for multiple discounts you can use the largest one. In certain cases discounts can be combined. Contact us for more details. 

Schedule

Schedule

Athletes working out 2x/week can pick any two time slots from the following list (3x/week athletes will attend each session). Any athlete missing a session can make up workouts as needed during that month. The following schedule is tentative and can be modified if necessary: 

  • Monday: 5-6
  • Thursday: 5-6
  • Saturday: 12-1

Athletes working out 2x/week can pick any two time slots from the following list (3x/week athletes will attend each session). Any athlete missing a session can make up workouts as needed during that month. The following schedule is tentative and can be modified if necessary: 

  • Monday: 5-6
  • Thursday: 5-6
  • Saturday: 12-1

FOCUS: Develop Athleticism

FOCUS: Develop Athleticism

Our goal is to create athletes. It's not just about getting big and strong, it's about teaching kids (10-14) how to improve strength, power, speed, agility, movement skills, mobility and flexibility in a way that translates directly to sports performance. 

Our goal is to create athletes. It's not just about getting big and strong, it's about teaching kids (10-14) how to improve strength, power, speed, agility, movement skills, mobility and flexibility in a way that translates directly to sports performance. 

FOR: All Athletes, All Sports

FOR: All Athletes, All Sports

To maximize future performance, younger athletes (10-14) should focus heavily on mastering the fundamental skills and movements underlying all sports. We progressively teach these with an emphasis on proper mechanics and execution. 

To maximize future performance, younger athletes (10-14) should focus heavily on mastering the fundamental skills and movements underlying all sports. We progressively teach these with an emphasis on proper mechanics and execution. 

PROGRAM: Fun, Focused

PROGRAM: Fun, Focused

Younger athletes are not simply small adults. Training must be appropriate for their age, maturity, and level. We structure our classes to help kids learn to train in the right way with fun but highly focused programming to keep them engaged. 

Younger athletes are not simply small adults. Training must be appropriate for their age, maturity, and level. We structure our classes to help kids learn to train in the right way with fun but highly focused programming to keep them engaged. 

GOAL: Consistent Progression

GOAL: Consistent Progression

The Beginner Strength Class is a short-term program designed to help athletes learn the fundamentals of lifting, movement, and athletic training. Each athlete progresses at his/her own pace. Once ready, they can move on to Sports Performance classes. 

The Beginner Strength Class is a short-term program designed to help athletes learn the fundamentals of lifting, movement, and athletic training. Each athlete progresses at his/her own pace. Once ready, they can move on to Sports Performance classes. 

Develop Integrated, Functional Strength

Develop Integrated, Functional Strength

Master Fundamental Movement Skills

Master Fundamental Movement Skills

Our Philosophy: Long-Term Athletic Development (LTAD)

Our Philosophy: Long-Term Athletic Development (LTAD)

Class Progression

Are you wondering which class is right for you or your child? We have a series of classes appropriate for different ages and levels. More advanced athletes can move up to the next program when ready. 

Class Progression

Are you wondering which class is right for you or your child? We have a series of classes appropriate for different ages and levels. More advanced athletes can move up to the next program when ready. 

Level 1: Kid's Ninja Academy (6-9 yrs)

Level 1: Kid's Ninja Academy (6-9 yrs)

Level 2: Beg. Strength Program (10-14 yrs)

Level 2: Beg. Strength Program (10-14 yrs)

Level 3: Sports Performance (15 yrs-Pro)

Level 3: Sports Performance (15 yrs-Pro)

Train For Life: Strong and Fit (Adults)

Train For Life: Strong and Fit (Adults)

Train, learn, play, grow. Develop the fundamental motor skills and movement patterns needed for future athleticism. 6-week program. (Currently summer only.) Get more information here.

Train, learn, play, grow. Develop the fundamental motor skills and movement patterns needed for future athleticism. 6-week program. (Currently summer only.) Get more information here.

Build a rock-solid foundation by learning to lift, move, and train. Develop basic strength and master fundamental movement patterns to boost your performance on the field or court. Classes 2 or 3 times/week. Get more information here.

Build a rock-solid foundation by learning to lift, move, and train. Develop basic strength and master fundamental movement patterns to boost your performance on the field or court. Classes 2 or 3 times/week. Get more information here.

Our highest level class for high school to professional athletes. Focus on every aspect of sports performance needed for maximum development of your athletic potential. Classes 2, 3, or 4 times/week. Get more information here.

Our highest level class for high school to professional athletes. Focus on every aspect of sports performance needed for maximum development of your athletic potential. Classes 2, 3, or 4 times/week. Get more information here.

Maintain and improve strength, mobility, speed and athleticism. Personalized training tailored to your situation, focused on staying strong, fit, and feeling good. Classes 2 or 3 times/week. Get more information here.

Maintain and improve strength, mobility, speed and athleticism. Personalized training tailored to your situation, focused on staying strong, fit, and feeling good. Classes 2 or 3 times/week. Get more information here.

BUILD YOUR FOUNDATION: High-level sports performance depends on mastering fundamental movement skills and developing basic strength. 

BUILD YOUR FOUNDATION: High-level sports performance depends on mastering fundamental movement skills and developing basic strength.