Programming for Young Athletes Part 1: Mini-Cycle Training

Zach Even-Esh, owner of the affiliate Underground Strength Gym, has found success training young athletes. His programming is tailored to help sport-specific young athletes step up their game.

“These younger athletes need consistency and stability, and they have to adapt to the workout,” Even-Esh says.

His programming is built around mini-cycle training. This training uses a routine in Week 1 that is repeated in Week 2 and possibly Week 3. While the first week is an introduction to the movements and workouts, the second is for improving performance over the first week’s times, repetitions and loads. It also increases intensity. The mini-cycle ends with recovery.

“If they’re always working hard, hard, hard, they’re going to crash and burn, so after two to four weeks of aggressive training, we kick it back,” Even-Esh says. “It improves their athletic ability and it keeps them hungry to train, which is critical.”

8min 28sec

Additional audio: CrossFit Radio Episode 149 by Justin Judkins, published Dec. 8, 2010.

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