My setup age, equipment, level, week

1. Equipment you have

Light kid-size medicine ballSolid wall, fence or rebounderVery light exercise bandDumbbells or kettlebellsGym: bench and landmine (bar in a corner)Cable machine or heavier bandNone (bodyweight only)

2. You and your week

Age groupUnder 12: bodyweight, light med-ball and jumps12U-13U: intro lifting, light weights14U-15U: moderate weights, coached16U+ / high school: heavier, coached

Where are you at?Learning itGetting comfortableReady to progress

Season

In seasonOff season

Sessions per week23

First training dayMondayTuesdayWednesdayThursdayFridaySaturdaySunday

Build my week

Stop for pain, and train with an adult watching. 12U and up lifting: a qualified coach, spotters and technique before weight. General education, not medical advice, and no promises about velocity, speed or injury prevention. Check with a doctor first if there is a medical condition or you are coming back from an injury. Demo videos are third-party YouTube videos; the form shown is theirs. Your setup and check-offs are saved on this device only. Full guide, sources and safety: Rotational Strength Training · Arm Care Training · ArmRules · All trainings on one calendar: Training Planner.