A Novice Strength Training Program

This is a foundation building program that we use with young athletes who are just getting into serious strength training. The idea here is to build a foundation of general strength and endurance and establish stable motor patterns that will serve them well in later training. Therefore, every exercise in this routine serves a purpose, which is explained with the routine. 

Overall the objective is to strengthen the legs and back and to develop correct posture for lifting. The volume of work is very large and the exercises are general in nature. This is because the novice does not need a very high intensity or special exercises to get stronger. The large volume also builds general endurance for strength sports, which will enable them to train harder than their peers later. Most athletes will achieve the goals of the routine in 8-12 weeks, for most this is a 60-80% increase in strength. Then we move on to proper barbell training.

The exercises used are easy to learn and require very little coaching. All you need is a few kettlebells, a bar to do pull ups and open space. Remember that this routine was originally intended for teams and works best with partners. We have trained as many as 20 kids in a group without a problem. This way everyone pushes each other. We typically trained in a football ground and used the goalposts for pull ups.

You will workout 3 non consecutive days a week and keep notes of your numbers. Every workout the goal is to get the required reps in less sets. The whole workout should take 45-60 mins at most. You can reduce the weights or use easier variations if required, but do not progress to the barbell routines until you have achieved the goals.

Routine for Boys

Warm Up Stretching (5mins)

Cat-Camel- 10 reps

Fire Hydrant Circles- 8 reps per side

Roll Over into V-Sit- 8 reps

Mountain Climbers- 6 reps per side

Static Hip Flexor Stretch- 20s per side

Squat Stretch- 30s

Light Twist Hold- 20s per side

Cobra Stretch- 20s

Shoulder Dislocates with stick or rope- 15 reps

Main Workout (30mins)

Push Ups (Start with an incline around waist level)- 100 total reps, GOAL= 5 sets of 20 on the floor
Kettlebell Goblet Squat (Start with a 16 or 12kg bell)- 100 total reps, GOAL= First 50 in 1 set using the 24kg bell.

Chin Ups (Start with a partner assisting from the hips)- 50 total reps, GOAL= 10 sets or less without assistance

Conditioning (5mins)

Kettlebell Swings (Start with a 16 or 12kg bell)- 100 total reps, GOAL= 1 set of 100 with 24kg bell.

Static Stretching (5mins)

Standing Ankle Stretch- 30s per side

Squat Stretch- 30s

Cossack Squats- 10s per side

Static Hip Flexor Stretch- 30s per side

Standing Toe touch- 20s

Easy Twist Hold- 30s per side

Camel Stretch- 30s

Shoulder Dislocates with stick or rope- 15 reps

Routine for Girls

Warm Up Stretching (5mins)

Cat-Camel- 10 reps

Fire Hydrant Circles- 8 reps per side

Roll Over into V-Sit- 8 reps

Mountain Climbers- 6 reps per side

Static Hip Flexor Stretch- 20s per side

Squat Stretch- 30s

Light Twist Hold- 20s per side

Cobra Stretch- 20s

Shoulder Dislocates with stick or rope- 15 reps

Main Workout (30mins)

One Arm Kettlebell Clean and Press (Start with 8 or 6kgs)- 50 total reps per arm, GOAL= 5 sets of 10 with the 12kg bell.
Kettlebell Goblet Squat (Start with a 12 or 10kg bell)- 100 total reps, GOAL= First 50 in 1 set using the 16kg bell.

Bodyweight Rows (Start with a bar above the waist)- 50 total reps, GOAL= 8 sets or less with a bar below the hips.

Conditioning (5mins)

Short Sprints (Start with 25m)- 10 sprints, GOAL= 10 sprints of 50m.

Static Stretching (5mins)

Standing Ankle Stretch- 30s per side

Squat Stretch- 30s

Cossack Squats- 10s per side

Static Hip Flexor Stretch- 30s per side

Standing Toe touch- 20s

Easy Twist Hold- 30s per side

Camel Stretch- 30s

Shoulder Dislocates with stick or rope- 15 reps

Explanation of the Exercises

Exercise	Purpose	Description	Video Link
Cat Camel	-Warm Up Lower Back -Learn how to arch and round the back.	-Get down on your hands and knees. -Pull your stomach in and try to pull your lower back up and round your back as much as you can. Look down towards your feet. -Reverse the movement and try to push the lower back and stomach towards the ground and arch your back as much as you can. Look up to the sky.	NA
Fire Hydrants	-Mobilize the hips -Activate the glutes	-The lower back should be rounded and the arms straight. Do not tilt the torso. -When making outward circles, make sure that you are lifting the knee as high as you can to the side. Do not let the knee open at any point. -Make as large a circle as possible with your knee. -When performing inward circles, ensure the knee goes as far back as possible as well.	NA
Rollover Into V-Sit	-Open the groin and lower back. -Teach control.	-Legs together at the back, knees may be straight or bent depending upon comfort, touch the toes to the ground. -Legs apart as far as possible and knees straight in the seated position, reach forward as far as you can. -Use momentum to come up and go back but try to limit it as much as possible for safety reasons.	NA
Static Hip Flexor	-Stretch the front of the hips. -Correct pain and posture in the lower back.	-Push the hips forward and lean back very slightly. -The weight must be on the back knee.	NA
Squat Stretch	-Open Hips, knees and ankles.	-Heels flat, toes out 45 degrees, knees push out and away from each other, sit between the legs. -Try to rest your hips on your calves. If required hold something for support.	NA
Mountain Climbers	-Open hips -Warm up full body.	-The heel of the working leg should be close to the palm on the same side at the top. How far forward the heel goes is more important than speed. -Hop when you switch sides. -Keep the hips straight and aligned with the rest of the body.	NA
Light twist	-Stretch Sides and back.	-Sit on the ground with your shins on top of each other. Hold your thighs with the arm away from them and twist your torso around to the opposite side. -Exhale and try to relax while doing this.	NA
Cobra Stretch	-Stretch abs and front hips. -Improve the ability to arch the back with muscular force.	-The hands should be just below the shoulders. -Push the hands into the ground while pushing the chest out and head back and squeezing all the back muscles, especially the glutes. -Push the hips into the ground.	NA
Shoulder Dislocates	-Open shoulders and elbows.	-The wider the grip the easier the exercise. -Complete a full circle with each repetition. -Keep the arms straight, chest out and the shoulders away from the ears at all times. Do not shrug. -Hold the stick/Rope with your thumb and index finger only	NA
Push Ups	-Build shoulder, chest, arm and ab strength. -Teach proper shoulder positioning and full body tightness.	-Keep the hips, knees and spine tight. Do not sag or A frame. -Twist the elbows inwards, keep the shoulders down and away from the ears. -The hands should be in line with the lower chest at the bottom. Space yourself accordingly. -Feet always together. -Pause at the bottom and the top. -Hands Shoulder Width -Keeping the hands on an object waist high reduces the difficulty by half. You can keep working down inclines until you hit the floor.	https://youtu.be/JyOyo7y6hSc
Goblet Squats	-Build legs, back, hips and abs. -Teach flat back and chest out position. -Improve squat mobility.	-Keep your chest out, knees out and weight on the heels. The toes should point out. -Kettlebell should be propped high on the chest and held up on end from below. -Butt back chest out. -Squat down between the legs. Keep the torso vertical.	https://youtu.be/sWaZRcLhyUs
Chin Ups	-Build grip, arm, upper back and lat strength. -Decompress the spine. -Improve shoulder mobility.	-The palms should face you. -At the bottom the elbows should be straight. -At the top the base of the neck should touch the bar. -Do not swing, keep the legs, hips and spine straight. -Pause at the top and the bottom. -Use a shoulder width grip. -Chest out, shoulders down and away from the ears. -To assist, stand behind the person and push the up by holding at the hips.	https://youtu.be/RtxQKExlLTA
One Arm Kettlebell Clean and Press	-Strengthen the arms, shoulders, abs and lower back. -Teach full body tightness.	-Grab the kettlebell in one arm with a wide stance. -Hike the bell back between the lets and push your hip forward to swing the bell up. -Once it reaches chest height, bend the arms and guide the bell to the shoulder. The momentum should be carrying it to this point. -The elbows should rest on the sides. -Press the bell up in a straight line and lower back to the shoulder. -Swing the kettlebell back behind the body and repeat.	NA
Bodyweight Rows	-Strengthen the upper back, arms and grip. -Improve upper body posture.	-Use a horizontal base that is above just below the hips. The higher the base, the easier the drill. -The lower chest should be below the bar. -Use a shoulder width grip -Pause at the top. -Shoulders down and away from the ears.	https://youtu.be/4IMmgHtIIWU
Kettlebell Swings	-Build hip, hamstrings and lower back. -Improve general endurance.	-Weight on the heels and the feet wide apart with the toes pointing out. -Arms straight at all times, palms facing you. -Hike the bell behind the body and push the hips forward to swing the bell up. -Knees bent at the bottom, straight at the top. -Do not use your arms or shoulders, swing with your hips. -Use the counter-swing at the bottom.	NA
Short Sprints	-Improve speed and leg power. -Improve general endurance.	-Get close to the ground at the start. The hands should be on the ground. Stay down as long as you can. -Weight on the toes and the driving leg should be far forward. The back leg should be straight. -Start slow and accelerate rapidly. -Drive back through the toes and pull the knees as high as you can at the front. -Drive the elbows.	NA
Standing Ankle Stretch	-Stretch calves.	-You are stretching the ankle of the back leg. -Keep the knee straight and try to get the heel to touch the ground.	NA
Cossack Squat	-Stretch groin	-Keep the weight on the heels and use a wide stance to get into position. -The toe of the straight leg should point up. -the knee of the squatting leg should be in line with the toes. -You may hold on to a vertical object for balance and support if required.	https://youtu.be/FTYgvvwEpoY
Standing Toe touch	-Stretch lower back and hamstrings.	-Keep the knees tight an squeeze the heels together. -Do not bounce of use momentum.	NA
Easy twist Hold	-Stretch sides and back.	-The heel of the raised leg should be close to the knee of the other. -Push the knee of the raised leg inwards with the opposite elbow and twist the torso around towards the same side as that leg. -Prop yourself up on the opposite arm.	NA
Camel Hold	-Stretch abs, shoulders and front hips. -improve ability to arch.	-Push the hips forward and lean back slightly. -Grab the ankles with the hands to get some support.	NA