Table 1.

Example whole-body session for an adolescent with a training age of 0 years

Session Phase	Exercise	INT Key Movement Pattern	Volume (sets x reps)	Intensity (%1RM)	Rest (minu tes)
Warm-up (FMS)	Foam roller complex	Whole body myofascial release therapy	2 × 10 (each site)	N/A	1
	KB squat with deficit	Thoracic extension and hip mobilization	2 × 8	BW	1
	Split squats	Lower body unilateral (and gluteal activation)	2 × 6 (each leg)	BW	1
	Low box jump	Jumping, landing and rebounding mechanics	2 × 6	BW	1
	Scapula push ups	Scapula retraction	2 × 8	BW	1
	Monster band push press	Upper body pushing (vertical)	2 × 8	Light band	1
	Monster band pull downs	Upper body pulling (vertical)	2 × 8	Light band	1
	Plank variations	Anti-rotation and core bracing	2 × 30 seconds	BW	1
Main (Resistance)	OH squat	Lower body bilateral	3 × 6	Wooden dowel or junior barbell	2
	Elevated press-ups	Upper body pushing (horizontal)	3 × 8	BW	2
	TRX supine pull ups	Upper body pulling (horizontal)	3 × 8	BW	2
Auxiliary Exercises	Stretching complex	N/A	2 × 20 seconds	N/A	1