Mastering Movement Program

A simple, no-equipment-required program for young athletes to prepare them for weightlifting in middle school and high school

Mastering Movement

An Apex Athletics Program

Introduction

Welcome to the Apex Athletics Mastering Movement Program. This program is designed for young athletes (recommended ages 6-13) to prepare them for weightlifting as they grow and move into Middle School and High School sports.

One of the main reasons that so many kids get injured when they start weightlifting is that their body is not used to the different movements. Safe and effective weightlifting comes from teaching athletes how to effectively use their body before they ever pick up a weight.

That is why I designed Mastering Movement—A weightless movement program that combines strength, speed, agility, explosiveness, athleticism, and mobility in order to prepare your athlete to go into the weight room with less worry about injury and more focus on progressing to the best of their ability.

This program uses a 3 day split, meaning that training will be broken down into 3 parts split across three days. These 3 parts will be 1) Strength and Mobility, 2) Speed and Explosiveness, and 3) Agility and Athleticism.  This split allows athletes full time to recover before their next workout, and also allows them to take a rest day before going into the next 3 day split if they need to.

Each training day will have around 25-30 minutes of training time with no equipment required. Descriptions are provided for each exercise with step-by-step tutorials demonstrating how to properly perform the movement.

The program also includes a warm up routine for the athlete to perform before each workout. A printable PDF version of the program is also included. Good luck!