Brand X Method Teen WL LP Edition1Sample

The Brand X Method ™ Teen Weight Lifting Lesson Plans

The Brand X Method™ Teen Weight Lifting Lesson Plans 1

Sample Teen Weight Lifting Lesson Plans

The Brand X Method™ Teen Weight Lifting Lesson Plans

2 The Brand X Method™ Teen Weight Lifting Lesson Plans

The Brand X Method™ The Brand X Method™ Teen Weight Lifting Lesson Plans are founded on an abiding concern for athlete safety and good movement and represent the best practices to emerge from a dozen years of intensive work with scores of clients in the field of youth strength training.

With this program, Brand X teen athletes have brought home more than a dozen state and national powerlifting records. That’s the icing on the cake. Of greater significance to coaches and physical education teachers, these lesson plans are designed to deliver the strength component of a general physical literacy regimen that is developmentally appropriate for teens, ages 12-‐18.

The Brand X Method™ considers strength to be one of the most important physical skills when it comes to a people’s ability to remain physically able throughout their lives. As such, developing strength from an early age is as much a matter of preventive health care as it is a matter of physical fitness. In practical terms, strength is integral to injury prevention, improved sports performance, and longevity in all physical activity through the life course.

These lesson plans pair strength sessions with complementary conditioning workouts as well as skill and mobility components to provide a comprehensive training program.



Teen Weight Training – Class Structure

The Teen Weight Training class is an invite-‐only two-‐day-‐a-‐week class for experienced and committed Brand X Kids athletes. Focus is on the back squat, deadlift and the press, but all basic barbell lifts, including the Olympic lifts, are part of the program.

Like the general Brand X Kids class, Teen Weight Training’s keystone principle is Mechanics-‐Consistency-‐Intensity:

Learn proper mechanics !execute proper mechanics consistently over time! small incremental increases in loads

And like the general Brand X Kids class, this tenet is rooted in the idea of SAFETY FIRST and serves the overarching objective of improving kids’ lives. The class operates with a 1:1 trainer-‐to-‐athlete ratio in the sense that no child lifts without at least one trainer’s eyes on.

Lesson Plans are 122 pages. A full page is included on each of the following:

• Class Structure • Rep Schemes • Points of performance for the Deadlift and Back Squat

• preparation • execution • setup • finish

Sample Workout A Warm-‐Up: 3x or 5:00 Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10 Skill: Deadlift – focus on safe spine throughout movement Workout: Varsity: 5 rounds 1 rope climb 10 deadlifts, 225#/155# 20 double-‐unders



Junior Varsity: 5 rounds 1 rope climb 10 deadlifts, 95#/65# 20 double-‐unders Novice: 4 rounds 1 rope climb 10 deadlifts, 65#/45# 20 double-‐unders Skill/Challenge: 5:00-‐10:00 Front lever practice Mobility: Glute smash Hip smash Athlete’s choice SAMPLE Workout B Warm-‐Up: 3x or 5:00 Handstand walk or bear crawl => 2 cartwheels => 5 perfect squats => 30 seconds in the bottom of the squat => 50-‐meter high-‐knee skip => Spiderman stretch => 50-‐meter high knees => pigeon stretch => 50-‐meter pocket kickers Skill: Bracing the spine Workout: Varsity: 4 rounds 10 deadlifts, 225#/155# 20 double-‐unders 400-‐meter run Junior Varsity: 4 rounds 10 deadlifts, 95#/65# 20 double-‐unders 400-‐meter run Novice: 4 rounds 10 deadlifts, 75#/55#



20 double-‐unders 400-‐meter run Skill: 3x 1:00 plank hold Max toes-‐to-‐bar (please wrap thumbs) Mobility: Spiderman stretch Posterior chain smash Athlete’s choice SAMPLE Workout C Warm-‐Up: 3x or 5:00 Handstand hold/attempt => alligator crawl => forward roll => precision jump => 2 cartwheels => speed ladder => basic dot drill x 10 => 5 perfect squats => 30 seconds in the bottom of the squat => pigeon stretch Skill: Lunge – focus on vertical shin/knee position and midline stability Workout: Varsity: 5 rounds 400-‐meter run 15 push presses, 45# 15 front rack lunges Junior Varsity: 5 rounds 400-‐meter run 15 push presses, 25# 15 front rack lunges Novice: 5 rounds 400-‐meter run 15 push presses, 15# 15 front rack lunges Skill: 3x 5 x five-‐point squat drill 10 single-‐leg deadlift, unloaded-‐30#



Mobility: Overhead T-‐spine smash Child’s pose Athlete’s choice SAMPLE Workout D Warm-‐Up: 3x or 5:00 Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-‐legged side-‐to-‐side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-‐meter carioca => 50-‐meter high-‐knee skip Skill: Hang power clean – focus on speed under the bar and position on catch Workout: Varsity: 12:00 AMRAP 250-‐meter row 10 hang power cleans, 95#/65# 30 mountain climbers Junior Varsity: 12:00 AMRAP 250-‐meter row 10 hang power cleans, 55#/45# 30 mountain climbers Novice: 12:00 AMRAP 200-‐meter row 10 hang power cleans, 35#/25# 30 mountain climbers Skill: 3x 10 weighted box step-‐ups, 5#-‐35# dumbbells 10 bar roll-‐outs Mobility: T-‐spine smash Hip capsule external rotation Athlete’s choice

All rights reserved 2015 The Brand X Method™, Jeff Martin and Mikki Lee Martin

Date post:	22-Dec-2015
Category:	Documents
Upload:	danell-melville-marks
View:	12 times
Download:	2 times

Brand X Method Teen WL LP Edition1Sample

Documents