FREE Level 1 Learn to Lift Program

🏋️ LEVEL 1 ‘LEARN TO LIFT’ PROGRAM

A FREE 8-week strength and conditioning introduction program for young athletes aged 12+.

This program is designed for beginners who are new to gym-based training and want to learn how to move well, build confidence, and develop strong foundations for sport, fitness and long-term athletic development.

The goal is not to lift heavy weights. The goal is to learn safe technique, understand basic movement patterns, and build good training habits from the start.

Inside the program, athletes will learn:

✅ Safe exercise technique

✅ Key movement patterns including squat, hinge, push, pull, lunge and brace

✅ Speed, agility and jumping skills

✅ Core strength and body control

✅ Recovery and mobility strategies

✅ Confidence training in a gym environment

📅 Program Length: 8 weeks

💪 Training Frequency: 2 sessions per week

⏱️ Session Duration: 45–60 minutes

🎥 Includes: Sets, reps, intensities and video demonstrations

The program includes two 4-week training blocks, with each session including a warm-up, athletic development drills, strength exercises and recovery work.

All exercises include clear sets, reps, intensities and video demonstrations to help young athletes train safely and confidently at their own pace.

This is a great starting point for young athletes who want to begin strength and conditioning training the right way.

⚠️ Please note: This is a general program and is not individually tailored. Parents are encouraged to supervise younger athletes where possible. If you have any concerns about your child’s health, injury history or ability to exercise, please seek medical advice before starting.