How To Build A Summer Training Program for Fit Teens and Athletic Kids

“Yes, Sweetie, that’s me”

Last month, my daughter was asked:

Do you have a Dad?

In Boulder, that’s a loaded question.

She smiled and said, “Yes, I have a Dad.”


The question has come up before.

I stay invisible around my kids’ sports.

I do this with intention.

I want them…

  • to be INTERNALLY motivated
  • to keep our RELATIONSHIP separate from their athletic success, or otherwise
  • to INTERACT with them – I’m a player, not a spectator

Living in a town that places excessive glory on sport, my actions:

  1. Support Internal Motivation
  2. Lower Athletic Stakes
  3. Focus on Shared Experiences

My daughter put me in a bind when she asked me to coach her.


Top Five Hug, all-time, right there

Remember my advice to place the RELATIONSHIP ahead of performance

In January, we started a simple program – 20 minutes, done every Sunday, I’m not in the room

This went well – she loved it

For the summer, I asked myself…

What do we want to achieve?

  • For next season => get off the wall FAST
  • Over the next 1,000 days => set up capacity to go heavy at 16 yo

I came up with three 20-minute sessions per week:

  1. Continue the dryland program
  2. Street sprints
  3. Gym skill development & personal limiter mobility work

Let’s look at each

DRYLAND => keep what’s working, an all-around program she enjoys => good enough


Uphill is an effective place to coach speedy run form
AND
Bio-mechanically safer than other alternatives

SPRINTS => to get her off the wall FAST => choose an activity with close to max lower body recruitment

Uphill, street sprints – with casual walk downs

This tweet from Gerry explains more – it was a reminder of techniques we used in New Zealand.

Review & consider Gerry’s graphics – Hierarchy of Sports Performance and Motor Unit Recruitment

To set up the street sprints, she’s doing intramural track right now.


What’s your pleasure?
80#, 60# and 15#

SKILLS => with ~8 swims a week, street sprints and dryland… plenty of load.

A 1:1 session gives me a chance to assess her fatigue while teaching:

  • Squat Variations
  • Cleans (I have a 20# “kid” bar)
  • Sandbag Variations (I have a 15# “kid” bag)
  • Hip flexor openings
  • Eccentric rehab techniques

Let’s pull together the key points:

  • KEEP what works
    • maintain the sport-specific schedule from last summer
    • her load is increasing naturally by getting faster
    • she’s enjoying the 20-minute dryland from YouTube
  • Train general SKILLS – often missed at the sport-specific level
  • PICK ONE thing that would make a difference
  • RAMP LOAD GRADUALLY

Be patient – three summers until she’s 16.

As AC/DC remind us, it is a long way to the top (if you wanna to rock ‘n’ roll).

🤟

Sunday Summary 24 April 2022

G – Literally Just listened to your catalyst podcast – excellent!!!!  Wow, truly good – thank you for putting that out there.  I took 8 pages of notes and I have already read your writing for decades


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Sunday Summary 3 April 2022

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