Table 2.

Example lower body session for an adolescent with a training age of 8+ years

Session Phase	Exercise	INT Key Movement Pattern	Volume (sets x reps)	Intensity (%1RM)	Rest (minutes)
Warm-up (FMS)	Foam roller complex	Lower body myofascial release therapy	2 × 10 (each site)	N/A	1
	Mini-band walks	Gluteal activation	2 × 10 (each leg)	N/A	1
	Clam shells	Gluteal activation	2 × 8 (each leg)	N/A	1
	Drop jumps (30 cm)	Jumping, landing, rebounding mechanics	3 × 3	BW	1–2
Main (Resistance)	Power clean	Lower body bilateral (CON)	3 × 4	80	2–3
	Back squat	Lower body bilateral (ECC/CON)	4 × 5	85	2–3
	Lunge	Lower body unilateral	3 × 6 (each leg)	85	2–3
Auxiliary Exercises	Romanian deadlift	Lower body bilateral (ECC)	3 × 5	85	2–3