Strength work for Middle Schoolers

For middle schoolers, I go strictly with hypertrophy work and **technique** work on the major lifts.

For example:

*the following are all done in the 10-15 rep range and are EASILY learned lifts (nothing complicated)

Triceps: extensions, pushdowns, dips, etc.
Upper back: shrugs, face pulls, band pull aparts, high horizontal rows, bent over lateral raises.
Shoulders: lateral raises & front raises (using different variations), internal/external rotations
Low back: reverse hypers, 45 degree back extensions, pull throughs (straight leg)
Abs: planks, incline sit ups, side planks, standing sit ups, db side bends, ab wheel, baseball swings
Hams/glutes: pull thrus (bent leg), cable deadlifts, leg curls, 90 degree back extension
Lats: chest supported rows, stiff arm lat pull downs, pull overs, low cable rows and db rows

We will also work on coordination by doing bodyweight lunges, side lunges, step ups and several flexibility movements done dynamically. This is where we try to increase work capacity.

When ready, we will keep the same lineup as above, but start on the bench, squat and DL using EXTREMELY light weight and going with 10 sets of 2-3 reps (use a weight they can easily lift 8-10 times). I Concentrate only on TECHNIQUE and NOTHING else.

Thats how I do it.

Jimbo