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

Build Your Running Foundation Right

Our youth-focused strength programs develop powerful, injury-resistant runners through training designed to prioritize long-term athlete development.

Running fast means generating force efficiently. We train your neuromuscular system to produce power while maintaining efficient form, even when you're pushing hard. The result? Better running economy and the ability to run faster, longer.

Built for Growing Athletes

We understand youth physiology, growth patterns, and the unique demands of developing runners.

Using progressive training that matches your developmental stage, we build strength and resilience to handle high training volumes. You'll become a more well-rounded athlete while dramatically reducing injury risk.

Attack your biggest goals with confidence, knowing you're building skills for long-term success, not just quick wins (although you’ll get plenty of those, too!).

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