Youth strength and conditioning development (YSCD) program phase one

This program is an introductory strength and conditioning plan based on the renowned 1 x 20 protocol developed by Dr. Michael Yessis. While it is most often prescribed for beginner and youth athletes, many collegiate and professional athletes have also experienced significant benefits from its use.

Key advantages of this approach include the ability to increase overall training volume across the week, greater exposure to a wide range of movements and stimuli, and improved mastery of technique. Athletes can expect to see well-rounded gains in total-body strength, strength endurance, speed, power development, and enhanced coordination for more efficient execution of sport-specific movements.

Description

Lay the foundation for long-term athletic success with this free PDF of our Introductory Youth Strength & Conditioning Program.

Designed specifically for young athletes, this program provides safe, age-appropriate training methods to develop fundamental movement skills, strength, coordination, and confidence.

Inside, you’ll find:

A structured introduction to youth strength & conditioning
Progressions for movement quality and athletic development
Practical exercises that build resilience and reduce injury risk
Guidance for coaches, parents, and practitioners working with youth athletes

Whether your goal is to support early athletic development, encourage healthy habits, or prepare young athletes for future high-performance pathways, this program offers a clear, practical starting point.

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APA YSCD program Phase one 2020