What it is

Youth Barbell is a structured strength program built for young athletes. It teaches them how to train the right way from day one. The full program runs 12 weeks across 4 phases, and this book covers Phase 1 and Phase 2 (weeks 1–6). Athletes train 4 days a week, and each session takes about 60 minutes.

Who it's for

Youth Barbell is for young athletes who are interested in training and ready to learn. Age isn't the best way to decide whether an athlete is ready. The best time to start is when they want to train. No experience or max numbers are needed. It works well for athletes in any sport who want a safe, well-coached base before moving on to heavier lifting.

What it entails

This stage of training is about fundamentals, not about getting as strong as possible. Athletes will get stronger, but the priority is quality movement, good positions and sound technique.

-Power Block: every session opens with a total-body power or plyometric exercise, paired with 2 prep exercises in a tri set. - Primary Strength: the main lift of the day (back squat, bench press or straight bar deadlift), also done as a tri set. A youth-sized barbell is highly recommended. - Secondary Strength & Accessory: 2–3 exercises that support the day's theme, including isometric holds, core work and single-arm and single-leg movements. - Carries: every day ends with a carry variation to build grip, posture and full-body strength.

Each workout comes with coaching notes for every exercise and a daily overview that explains the focus of the session. RPE, RIR and suggested starting percentages help athletes pick the right weight without needing a max. Volume builds week to week in 3-week waves. Phase 2 then moves athletes on to countermovement jumps, the full bench press and new variations.

Youth Barbell builds the patterns, positions and habits that every future program depends on.