A strength, power, and movement program for teen athletes ages 12–18, built in two stages. A Foundation phase (12–14) develops movement, resilience, and safe lifting technique; a Development phase (15–18) loads that foundation into real strength and power. Built to develop stronger, faster, more resilient, more capable athletes: in sport and in life. Training adapts to your stage and your season.
The same six pillars, in the same order: dosed to where the body actually is. A 12-year-old in a growth spurt and a 17-year-old ready to load are different athletes, so the goal and the weighting change with the stage.
Both stages train the same six pillars in the same order. What changes is the goal (from learning to move and staying durable, to loading that foundation into strength and power) and the weighting that gets them there. It's the whole idea behind Train To Perform: the framework is universal, the dose is personal.
This is for the teen athlete who treats training as the edge: the work that separates this year's athlete from last year's. Offseason, that means building into a different athlete before the next one starts; in-season, sharpening what the sport already demands.
The order, the dosing, the platform: all of it exists to build specific things in a young athlete. Here's what the work is for.
Foundation (12–14): movement and resilience lead. In the growth-spurt years, MVT and PWR carry the dose while coordination, control, and durability are built. STR is taught light, so the pattern is grooved long before load is added, and FIN is elevated, not optional: it protects the hamstrings, groin, knees, and ankles that young athletes strain most. Nothing is maxed.
Development (15–18): STR leads. Once the body can be loaded, strength takes priority because it compounds the most over time and underpins everything else: every other pillar’s ceiling is shaped by how strong the athlete is.
PWR and SKL determine the ceiling. Power develops explosive force. Skill ensures that force is applied with precision. Both are trained early and on dedicated days, fresh and with full recovery, so athletes develop real explosiveness and real technical capacity.
MVT stays foundational. Movement quality underpins everything at both stages: full ranges, stable joints, efficient loading. It simply carries more of the dose earlier, when the athlete is still learning to move.
COND supports performance. Conditioning is trained deliberately so athletes can repeat efforts and hold mechanics under fatigue, without letting it crowd out strength and skill.
The same methodology runs underneath both tracks. What changes is how much of it the athlete takes on: sized to whether the sport is in season or not. Foundation athletes (12–14) typically train the Complement track.
Every athlete trains inside a custom platform built specifically for this program, so the work is visible, the form is reviewed, and the gains are tracked over time. It's the engagement layer that turns a program into a habit.
Athlete Login →Teen Athlete programming is delivered with in-person coaching available in Jackson, Wyoming, and hybrid remote-coaching arrangements for athletes training elsewhere. Every program is written for the specific athlete: starting from the locked framework, tailored to the sport, the training age, and the goals of the training block ahead.
More about Will →Seven quick questions: we’ll point you to the program, the best way to train it, and the frequency that fits your life right now.
If you're a teen athlete (or the parent of one) and you want to know more about the program, the schedule, or what a training block looks like, reach out. The fastest way to get real answers is a short conversation.