Table 3.

Example upper 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 (seconds)
Warm-up (FMS)	Foam roller complex	Upper body myofascial release therapy	2 × 10 (each site)	N/A	1
	Y, T, W, L’s	Scapula retraction	5 × 1	N/A	1
	Sitting t-spine rotations	Thoracic spine mobilization	3 × 4 (each side)	N/A	1
Main (Resistance)	Bench pull	Upper body pulling (horizontal)	4 × 5	85	2–3
	DB Bench press	Upper body pushing (horizontal)	4 × 5	85	2–3
	WG Pull ups	Upper body pulling (vertical)	3 × 6	80	2–3
	Snatch press	Upper body pushing (vertical)	3 × 6	80	2–3
Auxiliary Exercises	SA Bar rotations	Anti-rotation and core bracing	3 × 6 (each side)	80	2–3