MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete I
Trainer's Eye
Phase 3 · Build strength · Session I

Strength training
is safe.
The myth is not.

Phase 3 opens on real strengthening. Supervised, technique-led strength training makes young athletes stronger and less injured — and it does not stunt growth.

  • Isession
  • P3Strength
  • 12:00on the clock
  • — donecompleted

Strength training is safe

Supervised, technique-led strength training in young athletes improves strength and reduces injuries. The idea that it stunts growth has been repeatedly disproven.

Both sides, always

Throwing, kicking and jumping sports build lopsided athletes. Training the other side is not wasted time.

Recovery is training

The adaptation happens between sessions, not during them. Rest days are when you actually get better.

Three couplets · two rounds · twelve minutes · available all season

A

Squat

Goblet squat + tempo squat
A1

Goblet squat

60 s · slow reps

Bag at your chest, elbows inside your knees; sit between your heels and drive up tall.

Easier bodyweight  ·  Harder heavier

R1R2—
A2

Tempo squat — loaded

12 reps · ×2

Three seconds down, one second up — every repetition should look the same as the first.

Easier bodyweight  ·  Harder hold the bag

R1R2
B

Push and pull

Press-ups + inverted rows
B1

Press-ups

60 s · slow reps

Straight line head to heel; chest to fist height, elbows at forty-five degrees, count clean reps.

Easier on the knees  ·  Harder feet elevated

R1R2—
B2

Inverted rows

12 reps · ×2

Under a sturdy table, heels down; pull your chest to the edge with your body in a line.

Easier knees bent  ·  Harder feet further out

R1R2
C

Hinge

RDL + single-leg RDL
C1

Romanian deadlift

60 s · slow reps

Bag at the thighs, soft knees; hips back with a long back, then stand and squeeze.

Easier bodyweight  ·  Harder heavier

R1R2—
C2

Single-leg RDL

8/side · ×2

Hinge over one leg with the free leg mirroring your torso; fingertips on a chair for balance only.

Easier hold a chair  ·  Harder hold a bag

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Strength training is safe for young athletes when it is supervised and technique-led. It does not stunt growth — that is a myth.
  2. Start with your own body weight. Add load only when every repetition looks the same as the first.
  3. Two clean sessions at a level earn the next. Add the harder version, not more repetitions.
  4. Train both sides. The side you push off, throw with or land on is not the only one that matters.

Tick it off

MovementRound 1Round 2Best
A1Goblet squatslow reps in 60 s —
A2Tempo squat — loaded12 reps
B1Press-upsslow reps in 60 s —
B2Inverted rows12 reps
C1Romanian deadliftslow reps in 60 s —
C2Single-leg RDL8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-I