Bodywise Training · Youth Performance · Ages 11–18

Athletic
Foundations

A 6-week sport-specific performance programme for young athletes aged 11–18. Stronger, faster, more resilient — built for the demands of your sport.

6 Weeks
18 Sessions
4 Sport Tracks
45–60 Min Sessions
View Programme Options
Choose Your Track

One Programme.
Your Sport.

Every session is built on a shared athletic foundation, then finished with sport-specific conditioning that matches the demands of your game.

⚽
Football
Sport Focus Agility & acceleration · Deceleration & change of direction · Ball mastery under fatigue
🏀
Basketball
Sport Focus Vertical jump development · First step quickness · Defensive stance endurance
🏉
Rugby
Sport Focus Contact robustness · Strength endurance · Work capacity under load
🚣
Rowing
Sport Focus Postural endurance · Pulling strength · Aerobic base development
Programme Structure

3 Sessions.
Every Week.

Each week follows the same three-session pattern, progressively building intensity across six weeks. Every session has a distinct purpose.

Session A
Strength
  • Squat pattern — compound loading
  • Push pattern — upper body strength
  • Core stability and anti-rotation
  • Progressive overload across all 6 weeks
Session B
Power & Athleticism
  • Plyometric jump work
  • Change of direction and reactive drills
  • Single-leg stability and control
  • Neuromuscular coordination
Session C
Strength & Conditioning
  • Total body strength circuits
  • Work capacity and conditioning
  • Sport-specific finisher (your track)
  • Progressively increases in challenge weekly
6-Week Progression

Built to Peak.

The programme is periodised across three distinct phases, each building on the last. Your athlete won't plateau — the training adapts.

1–2
Movement Foundation
Learning to move well under load. Technique-first approach with moderate volume to establish patterns and identify weaknesses.
Loading 3 sets · Moderate reps · Focus on form
3–4
Strength & Power
Volume and intensity increase. Power exercises introduced alongside compound strength work. Athletes begin to feel real performance gains.
Loading 4 sets · Increased load · Power progressions
5–6
Performance Phase
Peak loading. Heavy strength work, maximal jumps, and sport-specific conditioning circuits. Built for athletes who are ready to compete.
Loading 5 sets · Maximal effort · Sport-specific peak
Who It's Built For

Real Numbers.

11–18
Age RangeAll secondary school age groups
18
Sessions TotalThree sessions per week over six weeks
45–60
Minutes Per SessionFits around school and sport commitments
4
Sport TracksFootball, Basketball, Rugby, Rowing
0
Equipment ExcusesDumbbells, bands, and bodyweight only
Enrolment Options

Two Ways In.
One Standard.

Both options include the complete 6-week programme. The difference is how closely your athlete works with the coach throughout.

Coached Online
£127
One-time · 6-week programme + weekly coaching
  • ✓ Full 18-session programme via Trainerize app
  • ✓ Your choice of sport track finisher
  • ✓ Exercise video library for every movement
  • ✓ Weekly check-in with your coach
  • ✓ Form feedback on submitted session videos
  • ✓ Direct message access throughout
  • ✓ Progress tracking across all 6 weeks
Enrol — Coached Online
Includes Studio Time
Studio Performance
£197
One-time · Full programme + 3 in-person sessions
  • ✓ Everything in Coached Online
  • ✓ 3 × in-person technique sessions
  • ✓ Bodywise Kensington studio
  • ✓ Initial movement assessment
  • ✓ Programme tailored to assessment findings
  • ✓ Priority access to Summer Camp
Enrol — Studio Performance
→ Summer Camp pathway: Completing Athletic Foundations gives your athlete a direct route into the Bodywise Summer Strength & Conditioning Camp — already knowing the system, the movements, and how to train with intent.