Muscle training for teens

Hello and Welcome to the Yessis 1 X 20 X 10! You will be performing 10 repetitions of 15-20 exercises listed below during this strength training session. Over the following weeks, you will add 2 repetitions per exercise until you reach the desired goal of 20. Determining the weight to use for each exercise can be a challenge. When in doubt, start with a low weight and progressively add weight until 10 repetitions feels comfortably hard but not eye popping hard. Remember, after progressing for 6 weeks, you need to be able to do 20 repetitions with the weight you have selected. The progression to 20 repetitions will take 6 weeks to accomplish. After you have achieved 20 repetitions, begin adding 2-5 pounds per week to each exercise until you can no longer achieve the 20 repetitions. After achieving this level of success, please inform your coach of your great work!
a. Warmup x 5-10 minutes with easy cardio vascular work: cycling, treadmill, Arc Trainer, etc.
b. The Yessis 1 X 20 is a series of 20 exercises. You only perform one set of each exercise. After you achieve the 20 repetition goal, add 2-5 pounds of weight to each exercise until you can barely manage 20 repetitions. Continue for 4-6 weeks before we move into slow and heavy plyometric training. If you are new to the weight room, your coach will be there to supervise the first one to three sessions with you. Remember, slow is smooth and smooth is fast. Create a 3 X 5 note card with the exercises.
c. Perform 10 repetitions of the following exercises adding 2 repetitions per week X 6 weeks:
1. Hex Bar Deadlift
2. Barbell Back Squat
3. Forward Lunges with weight with chest plate (barbell plates work well for chest plates)
4. Backward Lunges with chest plate
5. Lateral Step with band (low): place resistance band around ankles and step laterally one direction for 15-20 steps. Lateral step back to starting area.
6. Lateral Step with band (high): place resistance band just above the knees and step laterally one direction for 15-20 steps. Lateral step back to starting point.
7. Step-up with chest plate or dumbbells
8. Farmer's Carry: select a heavy dumbbell or kettlebell and walk one lap around the weight training area. When performing a Farmer's carry the weight is held to the side of your body, think of how you might move a 5 gallon bucket of water which weighs 40 pounds. Yes, people will look at you. It's OK, you're faster than them!

Look up Joe Kenn's block zero program for young adolescents.