Strength Training for Youth Athletes

Level up your performance through our targeted programs designed to meet the unique needs of youth athletes.

Group doing running warm up.
Run coach teaching strength training for runners.
Beginner runners learning run technique
New runners learning running drills
Group of new runners celebrating couch to 5k

With an emphasis on long-term athlete development, we’ve created programs to help you build strength, power, and running efficiency while reducing injury risk.

Our team has in-depth knowledge of the unique needs of youth athletes, their growth patterns, physiology, and natural development. We’re also experts at understanding the demands of running, and how to maximize performance.

So you’ll be perfectly poised to attack big goals with confidence, while ensuring long term health and injury free running.

Build the skills and knowledge you need to take your training to the next level.

Running well is all about generating force efficiently. Our program is designed not only to improve your capacity to produce force, but to train your neuromuscular system to do so efficiently. You’ll be more powerful and able to hold your running form deeper into a hard effort.

That all translates to better running economy, or faster running for longer!

Focusing on long-term athletic success.

With in-depth knowledge of the physiology of youth athletes and their natural growth and development processes, our team is on a mission to better equip you to handle the repetitive impact forces of running. Using age-appropriate progressions, we aim to reduce the risk of common injuries that come along with high training volumes, while creating better-rounded athletes.

So you can keep training with less worry about being sidelined by injury.

Build your Season

  • Build explosive speed & power for tight turns and fast finishes.

    Focus: Acceleration, top-end speed, power output

    Includes: Plyometrics, sprint-specific lifts, mobility for hips/ankles

    Added Value: Core work for curve running & force transfer

    Outcome: Faster times over 400m–3000m, better start/drive phases

    Ideal for: Athletes targeting indoor meets or early-season qualifying times.

  • Peak strength & power for PRs and strong finishes.

    Focus: Max strength, speed-endurance, force application

    May Include: Weighted sprints, Olympic lifts, full-body compound training

    Added Value: Taper strategy & race-week mobility routines

    Outcome: Resilient runners hitting peak performances when it counts

    Ideal for: Athletes aiming for OFSAA, nationals, and championship rounds.

  • Build durable strength and control for hills and long-distance grind.

    Focus: Muscular endurance, postural control, joint stabilization

    Includes: Trail-specific strength work, single-leg stability, hill drills

    Added Value: Breathwork and trunk endurance for late-race form

    Outcome: Better control on technical terrain, stronger finishes.

    Ideal for: Runners targeting cross-country races or college recruitment.

  • Lay the groundwork for elite performance with a strong base.

    Focus: Hypertrophy, mobility, injury prevention

    Includes: Full-body strength, movement screening, asymmetry correction

    Added Value: ELDOA/postural training, custom home programming

    Outcome: Injury-free, balanced, and ready for high-volume training

    Ideal for: Runners needing structured off-season development.

Within each season, we recommend  4–6 personal training sessions.

Each program will also include:

  • Performance assessments at the beginning and end.

  • Take-home running-specific strength plans

  • Video feedback for form correction