Coaching Youth in America


Yesterday I wrote about building a youth weightlifting team in America. You could easily take that article and apply it to building a youth powerlifting team or simply a strength and conditioning program. Today we are talking about the actual coaching process, and most of this information is going to apply to weightlifting, powerlifting, or strength and conditioning.


Up until just a few years ago, I only coached youth strength and conditioning athletes with ages ranging from 7 to 19. Organically my club has grown into mainly junior and senior aged athletes with a median age of 20-years-old. Like I said yesterday, our goal is to grow the youth weightlifting program. I want a gym with the following model:



Senior Program>>>Olympic Development




Junior Program>>>University Program




Youth Program>>>At Risk Youth


At each level there will be an alternative focus. At the youth level, I want to coach any youth athlete with ages ranging from 7 to 17. However we will also have a program for “At Risk Youth” where we will set standards to identify “At Risk”. We will also provide weightlifting coaching and an added curriculum to aid them at improving their personal situation. I have been trying to start an outreach for children for several years now. I will give all of you more details when this project is complete.

I have been working on a University program for several months now. We have the ball rolling at one school, and we are starting the process at another school. I want to provide my juniors with ages ranging from 18 to 20 a scholarship based program, so they are working on their future while training. A University Program will provide us with a massive recruitment tool, and more importantly it will help assure that my athletes are working on their lives past weightlifting.


My senior program will apply to all other athletes that have plans of reaching that top stage in the sport. I want to provide all the tools for my athletes like: soft tissue practitioners, nutrition counseling, sport psychology counseling, and a solid stipend program. Coaching and programming is important, but the atmosphere and environment is the key.


However today we are talking about coaching youth. The first question that I am always asked is “what age can they start”. I was talking to Coach Don McCauley on Tuesday, and he said it the best. He told me that 7 to 9-years-old is perfect, but the key is waiting until they have shown an interest. If you force an 8-year-old to do weightlifting or powerlifting, you are guaranteeing that they will never continue with the sport. You will make them hate it.


Right now, my son Rock is almost 4-years-old, and my son Behr is almost two-years-old. My goal is to introduce them to as many sports as possible until they are 15-years-old. At that point we will reevaluate. If they are naturally more successful at one, then we will narrow things down. However, this is only if they love it. If they don’t care about pursuing any one sport outside of high school, then I will let them continue to play as many sports as they choose.

Right now, our focus is on gymnastics and more importantly playing. Gymnastics is simply organized playing with a little instruction, and we have a blast. Rock runs, tumbles, climbs, and jumps. Mr. Jeff, his instructor, spends a few minutes each class teaching Rock handstands, flips, or other skills. The rest of the time is spent playing.


Playing is a form of exercise that is being replaced with video games and television. I am going to do my best to avoid both of those pitfalls with my boys. The key is getting outside with them. On Tuesday and Thursday mornings, I am with my sons playing. I schedule those times on my calendar. That means I get up early to do work, so I am ready to play when Rock gets out of bed.


Today we are in the mountains visiting family. We played all day at the park, where I allowed them to climb, roll, swing, slide, and get dirty. Tomorrow we are getting up early and driving deeper into the mountains, where we will hike, run, and play some more.

Playing will help with:



  • Balance
  • Stability (walking across logs)
  • Climbing
  • Running
  • Throwing
  • Strength (picking up rocks)


Those are just a few of the benefits of playing. Playing should continue as long as possible. I want Rock and Behr to explore, ride bikes, fall down, and get back up. This is the natural way of becoming an athlete.

At age 7 to 8, if they show an interest, I will get them in the weight room. We will start with technique work and PVC Pipe. However, the main focus will by General Physical Preparedness. Here’s what we will focus on:


  • Technique in the big six (snatch, clean, jerk, squat, bench, and deadlift) with a PVC Pipe
  • Pull-ups
  • Push-ups
  • Bodyweight squats
  • Sled drags
  • Prowler pushes
  • Lunges
  • Planks
  • Sprinting
  • Jumping
  • Agility work
  • Maybe a little pump session for the girls


I will only have them training 1-3 times per week, and the number one goal will be having fun. I want the gym to be a place that they want to go. I want there to be lots of laughing and good times when they are young.


When do things get serious? That will depend on Rock and Behr. When I see them developing coordination and some solid relative strength, then we will start to consider adding some weight to the bar. I am also looking for overall stability. Some keys will be:


  • 5-10 pull-ups
  • 25 pushups
  • Solid bodyweight squats
  • Coordinated sprints and jumps


Normally athletes are starting around 10-13-years-old. My main focus at this point is technique, timing, and skill development. I will stick with 2-3 days per week, and I will still put an emphasis on playing and participating in other sports. In weightlifting, the best overall athlete is normally the winner. I will still have a focus on GPP.


The training of a 10 to 13-year-old will look like this:


  • Snatch every day
  • Clean & Jerk every day
  • Squat every day
  • Press every day
  • Pull-ups, push-ups, dips, and handstand push-ups
  • Gymnastics, sprinting, and jumping

On the barbell exercises, we will keep the work reps between 10-15 total reps in sets of 1-5 with the focus on technique. I want very few misses. The focus is still on having fun. I want the athletes to love the sport, so lots of laughs.


When will we compete? As soon as possible!!! I want the athlete to fill the excitement and fun of a meet. This will also prepare them to be confident at meets when they are older. I want Rock and Behr to fill at home on the platform. My daughter Bailey started weightlifting at 16-years-old. She used to get really nervous at competitions. If she had competed since she was 11-years-old, competition would have been much easier.


When the athlete is 13 to 14-years-old, the focus shifts to mainly the competition lifts. If your focus is Olympic weightlifting that means the focus is now snatch and clean & jerk. Here are the main factors at this age:


  • Training 3-4 days per week
  • Focus is Snatch and Clean & Jerk
  • Secondary is strength training with squats, pulls, and presses
  • Assistance is still important with pull-ups, push-ups, dips, sleds, rows, and carries.
  • Intensity will average around 80%, but we will still test our maxes every so often throughout the cycle in a controlled and safe environment.
  • Reps on the Olympic lifts will be between 1-3 with an average of 5 sets
  • Reps on the strength work will range from 1 to 10 with sets from 3 to 5


The key is to never sacrifice technique and safety for extra weight. I still want this age group to enjoy training, so I might mix in some fun competitions like:


  • Vertical leap
  • Broad Jump
  • Triple broad jump
  • Box jump for height
  • Med Ball Toss


Kids love to compete at these events not to mention it is good training. Let’s all join together in making America stronger than ever. It won’t happen without getting the youth in America more involved. Only the club coaches from around the country can do that. Let’s work together in making this sport bright in America.

If you are a parent reading this, weightlifting is a great sport to try for athletic development. Not to mention, there are a lot of opportunities in the sport now like:


  • Scholarships
  • Stipends even for Youth Athletes
  • All expense paid International Travel with Team USA (FYI we eight International Athletes at our gym now)
  • Let’s not forget the Olympics y’all


The athletic benefits are also numerous:


  • Studies show that Weightlifting is linked to Increased vertical leap
  • Studies show that Weightlifting is linked to Increased speed
  • Balance
  • Core Stability
  • Power Production
  • Force Development
  • Force Absorption
  • Coordination


These are just a few of the opportunities and benefits that are available now in this great sport. If you are interested in finding out more, email us now at We will let you try it out for Free if you mention this article.


We want to make Lewisville, NC a better community. With your help, we will do just that.