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12 Week Block O Youth Development Program
Program Overview:
The Block O Youth Development Program is a 12-week introductory strength and conditioning program designed specifically for middle school and early high school athletes. The program focuses on building a strong movement foundation through age-appropriate training progressions that develop strength, power, speed, and coordination in a safe, effective, and engaging format.
Delivered through the TrainHeroic app, this program teaches young athletes how to train with purpose and discipline—preparing them for long-term athletic development and future high-performance environments.
Weekly Training Schedule:
2 Strength Training Days per Week:
Fundamental movement patterns (squat, hinge, push, pull, carry) taught and reinforced through bodyweight, resistance bands, dumbbells, and introductory barbell work. Focus is placed on quality movement, control, and progression over time.1 Acceleration Day:
Drills and sprints that emphasize technique, posture, and first-step explosiveness. Athletes learn how to generate force and improve short-distance speed safely.1 SAQ (Speed, Agility & Quickness) Day:
Fun and functional agility drills, ladder work, cone drills, and games designed to enhance foot speed, coordination, and reactive ability.
Program Goals:
Establish a solid foundation in movement mechanics that supports future strength and power development.
Develop functional strength and stability using progressions that match the athlete’s maturity and training age.
Introduce power and speed training through low-impact, high-quality efforts that emphasize form and intent.
Build athletic confidence, body control, and injury resilience in a safe and supportive training environment.
Teach proper warm-up, cooldown, and recovery habits that promote lifetime athletic development.
Program Features:
Delivered through the TrainHeroic app, offering:
→ Easy-to-follow workouts with video demonstrations
→ Progress tracking for each session
→ Mobile access for athletes and parentsDesigned for entry-level athletes ages 12–15, with scalable options for various ability levels.
Emphasis on progressive skill development rather than early specialization or max lifting.
Includes mobility, coordination, and core work in every session to support long-term growth and health.
Who This Is For:
Youth athletes (ages 12–15) in any sport looking to build a strong foundation in strength, power, and speed—while learning to train with proper technique, focus, and intent. Ideal for off-season preparation or introductory exposure to structured athletic development.
Program Overview:
The Block O Youth Development Program is a 12-week introductory strength and conditioning program designed specifically for middle school and early high school athletes. The program focuses on building a strong movement foundation through age-appropriate training progressions that develop strength, power, speed, and coordination in a safe, effective, and engaging format.
Delivered through the TrainHeroic app, this program teaches young athletes how to train with purpose and discipline—preparing them for long-term athletic development and future high-performance environments.
Weekly Training Schedule:
2 Strength Training Days per Week:
Fundamental movement patterns (squat, hinge, push, pull, carry) taught and reinforced through bodyweight, resistance bands, dumbbells, and introductory barbell work. Focus is placed on quality movement, control, and progression over time.1 Acceleration Day:
Drills and sprints that emphasize technique, posture, and first-step explosiveness. Athletes learn how to generate force and improve short-distance speed safely.1 SAQ (Speed, Agility & Quickness) Day:
Fun and functional agility drills, ladder work, cone drills, and games designed to enhance foot speed, coordination, and reactive ability.
Program Goals:
Establish a solid foundation in movement mechanics that supports future strength and power development.
Develop functional strength and stability using progressions that match the athlete’s maturity and training age.
Introduce power and speed training through low-impact, high-quality efforts that emphasize form and intent.
Build athletic confidence, body control, and injury resilience in a safe and supportive training environment.
Teach proper warm-up, cooldown, and recovery habits that promote lifetime athletic development.
Program Features:
Delivered through the TrainHeroic app, offering:
→ Easy-to-follow workouts with video demonstrations
→ Progress tracking for each session
→ Mobile access for athletes and parentsDesigned for entry-level athletes ages 12–15, with scalable options for various ability levels.
Emphasis on progressive skill development rather than early specialization or max lifting.
Includes mobility, coordination, and core work in every session to support long-term growth and health.
Who This Is For:
Youth athletes (ages 12–15) in any sport looking to build a strong foundation in strength, power, and speed—while learning to train with proper technique, focus, and intent. Ideal for off-season preparation or introductory exposure to structured athletic development.