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The

Brand X Method Teen Weight Lifting Lesson Plans

Sample Teen Weight Lifting Lesson Plans


The Brand X Method Teen Weight Lifting Lesson Plans 1


The Brand X Method Teen Weight Lifting Lesson Plans


The Brand X Method
The Brand X Method Teen Weight Lifting Lesson Plans are founded on an abiding concern for athlete
safety and good movement and represent the best practices to emerge from a dozen years of intensive
work with scores of clients in the field of youth strength training.
With this program, Brand X teen athletes have brought home more than a dozen state and national
powerlifting records. Thats the icing on the cake. Of greater significance to coaches and physical
education teachers, these lesson plans are designed to deliver the strength component of a general
physical literacy regimen that is developmentally appropriate for teens, ages 12-18.
The Brand X Method considers strength to be one of the most important physical skills when it comes
to a peoples ability to remain physically able throughout their lives. As such, developing strength from
an early age is as much a matter of preventive health care as it is a matter of physical fitness. In practical
terms, strength is integral to injury prevention, improved sports performance, and longevity in all
physical activity through the life course.
These lesson plans pair strength sessions with complementary conditioning workouts as well as skill and
mobility components to provide a comprehensive training program.

2 The Brand X Method Teen Weight Lifting Lesson Plans


The Brand X Method Teen Weight Lifting Lesson Plans


Teen Weight Training Class Structure
The Teen Weight Training class is an invite-only two-day-a-week class for experienced and committed
Brand X Kids athletes. Focus is on the back squat, deadlift and the press, but all basic barbell lifts,
including the Olympic lifts, are part of the program.
Like the general Brand X Kids class, Teen Weight Trainings keystone principle is Mechanics-Consistency-
Intensity:
Learn proper mechanics !execute proper mechanics consistently over time! small incremental
increases in loads
And like the general Brand X Kids class, this tenet is rooted in the idea of SAFETY FIRST and serves the
overarching objective of improving kids lives. The class operates with a 1:1 trainer-to-athlete ratio in
the sense that no child lifts without at least one trainers eyes on.
Lesson Plans are 122 pages.

A full page is included on each of the following:

Class Structure
Rep Schemes
Points of performance for the Deadlift and Back Squat
preparation
execution
setup
finish

Sample Workout A
Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of
the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

Skill:
Deadlift focus on safe spine throughout movement

Workout:
Varsity:
5 rounds
1 rope climb
10 deadlifts, 225#/155#
20 double-unders

The Brand X Method Teen Weight Lifting Lesson Plans 3


The Brand X Method Teen Weight Lifting Lesson Plans


Junior Varsity:
5 rounds
1 rope climb
10 deadlifts, 95#/65#
20 double-unders

Novice:
4 rounds
1 rope climb
10 deadlifts, 65#/45#
20 double-unders

Skill/Challenge:
5:00-10:00
Front lever practice

Mobility:
Glute smash
Hip smash
Athletes choice

SAMPLE Workout B
Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => 5 perfect squats => 30 seconds in the bottom of the
squat => 50-meter high-knee skip => Spiderman stretch => 50-meter high knees => pigeon stretch => 50-
meter pocket kickers

Skill:
Bracing the spine

Workout:
Varsity:
4 rounds
10 deadlifts, 225#/155#
20 double-unders
400-meter run

Junior Varsity:
4 rounds
10 deadlifts, 95#/65#
20 double-unders
400-meter run

Novice:
4 rounds
10 deadlifts, 75#/55#

4 The Brand X Method Teen Weight Lifting Lesson Plans


The Brand X Method Teen Weight Lifting Lesson Plans


20 double-unders
400-meter run

Skill:
3x
1:00 plank hold
Max toes-to-bar (please wrap thumbs)

Mobility:
Spiderman stretch
Posterior chain smash
Athletes choice

SAMPLE Workout C
Warm-Up:
3x or 5:00
Handstand hold/attempt => alligator crawl => forward roll => precision jump => 2 cartwheels => speed
ladder => basic dot drill x 10 => 5 perfect squats => 30 seconds in the bottom of the squat => pigeon
stretch

Skill:
Lunge focus on vertical shin/knee position and midline stability

Workout:
Varsity:
5 rounds
400-meter run
15 push presses, 45#
15 front rack lunges

Junior Varsity:
5 rounds
400-meter run
15 push presses, 25#
15 front rack lunges

Novice:
5 rounds
400-meter run
15 push presses, 15#
15 front rack lunges

Skill:
3x
5 x five-point squat drill
10 single-leg deadlift, unloaded-30#

The Brand X Method Teen Weight Lifting Lesson Plans 5


The Brand X Method Teen Weight Lifting Lesson Plans


Mobility:
Overhead T-spine smash
Childs pose
Athletes choice

SAMPLE Workout D
Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops,
each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-
meter high-knee skip

Skill:
Hang power clean focus on speed under the bar and position on catch

Workout:
Varsity:
12:00 AMRAP
250-meter row
10 hang power cleans, 95#/65#
30 mountain climbers
Junior Varsity:
12:00 AMRAP
250-meter row
10 hang power cleans, 55#/45#
30 mountain climbers

Novice:
12:00 AMRAP
200-meter row
10 hang power cleans, 35#/25#
30 mountain climbers

Skill:
3x
10 weighted box step-ups, 5#-35# dumbbells
10 bar roll-outs

Mobility:
T-spine smash
Hip capsule external rotation
Athletes choice

All rights reserved 2015 The Brand X Method, Jeff Martin and Mikki Lee Martin

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