Strength & Power Foundations Programs for Youth

Coach Bott has partnered with the TeamBuildr app to provide DIGITAL strength & power programs for young athlete. To get started, you must contact Coach Bott and she will get you registered on the Teambuildr app.

ALL ‘YAD’ MEMBERS GET A DISCOUNT

Do you want to learn how to train the right way?

  • Are you an athlete who plays a sport and wants to learn how to train properly?

  • Do you want to build your body so it is stronger? 

  • Do you want to become more powerful so you can cut and change direction & land more effectively? 

  • Are you over the age of 10 and curious about ‘working out?’   

  • Perhaps you are the parent of a youth athlete who wants a qualified and cost-effective means of providing some physical development for your child?

If this sounds like you, check out my 8-Week App-based programs

“Strength & Power Foundations for Youth”

Get access to over 30 strength exercises and movement (plyometric) drills that I use daily with my youth athletes to ensure they're establishing the best foundation they can for sport performance and injury risk reduction. 

This program will set the foundation of correct training and movement and prepare youth for higher performance programs.

You can choose from Level 1 or Level 2.

I suggest you begin with Strength & Power Foundations Level 1. Once you complete that 8-week plan, then join the level 2 offering. The price is $50.00 CDN + GST per 8-week comprehensive plan.

What’s Included in both programs:

Programming 4 days per week

  • 2 workouts per week of plyometric training drills (about 20 minutes per workout)

  • 2 workouts week of strength building exercises (about 20-30 minutes per workout)

  • These workouts progress in volume, intensity, or both, so that by the end of each month, you can realize your recent gains. 

  • You do the the workouts on the days that suit you! Ideally do 2 in a row, then rest a day between the two.

Detailed, expert instruction.

  • Trust the program built for youth athletes who want to perform well by a Qualified Coach with over 27 years of experience.

  • Coach Bott teaches Kinesiology at the university level and is both a certified Strength & Conditioning Specialist and a Kinesiologist. 

Exercise Video Guidance & Detailed Prescriptions

  • Youth are NOT mini-adults and require carefully selected drills as well as dosages.

  • This program is crafted for kids 10 and up who show interest in starting a strength & conditioning program.

  • Follow along using Coach Bott’s Teambuildr app with video guidance for each exercise in the program.

  • The app will also tell you how many reps to do, suggest starting weights, give you specific rest intervals and give you key technical pointers on each exercise.

  • Plus, you can easily track your progress by recording weights & reps directly in the app. 

Sign up Details:

  • Investment: $50 CDN + GST for the full 8-week plan for Level 1 and/or Level 2.

  • Discount for Young Athlete Development program members and their siblings.

  • Training on the App will begin when you want AND you can pick the days you want to train.

  • You will ONLY be billed once.

  • Once your time is up, you will be moved to the cue and you can either re-purchase and repeat the program or move to the next level.

Who is this for?

  • This program is designed for children and youth ages 10 and up and has exercises and doses that are age and developmental stage appropriate.

Program Guarantee:

  • I want you to be satisfied, so please let me know if there is anything you expected that was not delivered on.

Policy:

  • Payment in full is required to reserve a space in the DIGITAL PROGRAM as there are only a certain number of roster spots on the App.

What Equipment do you need?

  • First download the App - it’s free - search for it as “Teambuildr” (no, that is not a typo)

  • This list is the same for both programs.

  • Access to a pull-up bar once per week (a playground will do)

  • A dumbbell or kettlebell weighing 20-45 pounds (a set is ideal because you will get stronger)

  • A stretching mat or surface comfortable to kneel on

  • A resistance band of medium intensity.

  • Space to do the plyometric workout drills: a basketball court, turf, dry grass or a rubber track.

  • A sport ball such as a basketball or a soccer ball.

  • DOWNLOAD THIS LIST

The Teambuildr App makes this program seamless. Just follow along from your phone!

Frequently asked questions

  • This 8-week program is for athletes ages 10 and up.  In fact, any athlete with little or no experience in strength training should start with this foundations program.

    • Access to a pull-up bar once per week (a playground will do)

    • A dumbbell or kettlebell weighing 20-45 pounds (a set is ideal)

    • A stretching mat or surface comfortable to kneel on

    • A resistance band of medium intensity

    • Space to do the movement drills: a basketball court, turf or dry grass or a rubber track

    • A sport ball such as a basketball or a soccer ball

  • Download the app and start right away. Search Teambuildr in the Android or Apple store.

  • The 8-week program has 2 strength & 2 movement (plyometrics) days. 

    When first learning a new phase of the program, you can expect to spend a little more time watching the videos for each exercise and learning the cues.

    After that initial learning period, and depending on the person, the strength days usually take 20-30 minutes and the movement/plyometrics day around 20 minutes. 

  • Yes! Our “flex programming” option is built into the app.

  • No, you do not need to worry about being tested.  This program is for anyone that is healthy enough to engage in exercise. If you have an injury, wait until you are cleared to exercise before beginning.

  • Life happens! And sometimes you might get busy with your sports.  At minimum, Coach Bott recommends you follow along twice per week (one strength session and one plyometrics session).  During times when you are less busy, then aim for 4 sessions per week. The app does track your progress and those that complete all the workouts do get better results. But, do not work through the Flu (fever) or injuries. 

  • It is best to do the plyometrics training when you have lots of energy, so before practice is ideal.   You can even use it as your warm-up if you want to.  Your coach will be impressed that you have arrived early and are getting down to work.

    Strength training is also best done fresh, but that is not always possible.  Coach Bott recommends you do it on the days you do not have practices or games OR after your practice or game.  Even professional athletes lift after games sometimes!

  • This is an app-based program, so you will not be privately coached.  If you would like Carmen to coach you, then please go to her booking page.

  • No, there are no conditioning workouts in the program.  It is assumed that you are likely getting enough conditioning at practice and in games.  Young, team sport athletes do not need to do long distance running.

  • No, this is a separate service and should be provided by a qualified dietician who specializes in youth athletes.

  • This is a great question.  It is completely fine to repeat the program again. You can simply lift heavier weights, leap higher or do MORE push-ups and chin-ups!

    You will have to re-purchase the program though and be added to the app again.

    Check Coach Bott’s website though as she plans to craft more advanced programs in the future!