MONDAY
Strength + Throwing (Max Intent + Heavy Ball)
Phase 4 · PERFORMANCEPEAK PERFORMANCE: Phase 4 is about output. Every session is performance-oriented. Heavy ball continues from Phase 3. Intent reaches program-high levels. Strength loads hit peak. This is where the work from the first six weeks converts to measurable performance. Record everything — velocity, jumps, sprints. These are your post-program numbers.
Weighted ball policyDefault for 10U is no weighted ball. There is no published research supporting weighted ball training at 10 to 12U, and research in older, more physically developed athletes has associated these programs with increased arm injury rates. A 10U athlete may use a 6 oz ball only where a coach has evaluated and cleared their throwing mechanics and a parent has consented. Readiness decides this, not age alone. 11-12U and 13-14U follow the program as written, and only on cleared mechanics. Stop the weighted ball immediately if arm slot breaks down.
MOVEMENT PREP
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| High Knees | 2 × 20 yd | Full knee drive | Full knee drive | Full knee drive | Maximum pace — match pre-game intensity |
| Lateral Shuffle | 2 × 20 yd | Low stance | Low stance | Low stance | Maximum athleticism |
| J-Bands — Arm Warm-Up | 2 × 20 | Med band | Med-heavy band | Heavy band | Most thorough warm-up of the program |
| Shoulder Activation | 2 × 20 | Light band | Med band | Med band | Full range — no shortcuts today |
THROWING (Max Intent + Heavy Ball)
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Flat Ground Throws | 2 × 15 | 45 ft | 60 ft | 90 ft | Mechanics locked in. Prepare for max intent. |
| Build-Up Throws | 2 × 15 | Out to 90 ft | Out to 120 ft | Out to 150 ft | Furthest distances of the program |
| Heavy Ball Build-Up | 2 × 12 | Not prescribed6 oz ball only if a coach has cleared mechanics | 8-10 oz ball | 10+ oz ball | Increased reps from Phase 3. Maintain slot. |
| High Intent Throws | 10 throws | 80-85% max | 83-88% max | 85-90%+ max | Program-high intent. Record every throw. |
| Velocity Record — Final PR | Best throw | Log MPH | Log MPH | Log MPH | This is your post-program number. Chase your personal best. |
LOWER BODY STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Goblet Squat | 4 × 8 | 14-16 lb KB | 18-20 lb KB | 24-26 lb KB | Program-peak load |
| KB Romanian Deadlift | 4 × 8 | 14-16 lb KB | 18-20 lb KB | 24-26 lb KB | Peak load — form does not break |
| Box Jumps | 3 × 5 | 22-24 in (PR) | 26-28 in (PR) | 28-30 in (PR) | PR attempt. Record your best jump height. |
| Bulgarian Split Squat | 3 × 8 ea | 8 lb ea | 12 lb ea | 16 lb ea | Peak single-leg load |
UPPER BODY STRENGTH
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Push-Ups | 3 × 12-15 | Full push-up | Full push-up | Full push-up — increase reps or slow tempo | Straight line throughout. Full range. Program-peak reps. |
| Tricep Dips | 3 × 10 | Feet on floor | Feet on floor | Feet elevated if possible | Full extension. Elbows back. Control the entire range. |
| Forearm Curls | 3 × 15 | 5 lb or less | 5-8 lb | 8-10 lb | Both directions — palm up (curl) and palm down (extension). Light weight, forearm endurance. |
CORE STABILITY
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| Crunches | 3 × 25 | BW | BW | BW | Controlled — quality reps |
| Plank | 3 × 45 sec | Full plank | Full plank | Full plank | Program-peak hold — 5 sec longer than Phase 3 |
| Dead Bug | 3 × 12 ea | BW | BW | BW | More reps — slow and controlled |
ARM CARE
| Exercise | Sets x Reps | 10U | 11-12U | 13-14U | Notes |
|---|---|---|---|---|---|
| J-Band External Rotations | 3 × 15 | Med band | Med-heavy band | Heavy band | Peak band resistance |
| Y-T-W Series | 1 Round (15ea) | BW prone | BW prone | BW prone | 15 reps each position — no weight |
| Cross-Body Shoulder Stretch | 2 × 30 sec ea | Each arm | Each arm | Each arm | Post max-intent arm care — priority |
| Sleeper Stretch | 2 × 30 sec ea | Each side | Each side | Each side | Gentle — shoulder needs recovery |
| Hamstring Stretch | 2 × 30 sec ea | Each leg | Each leg | Each leg | Full hold |
60 DAYS OF SEPARATION · 8 WEEKS · 40 SESSIONS
Train hard. Recover harder.
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Ages 10 to 14. General athletic training, not medical advice. A parent or guardian must complete the SP60 consent form before an athlete begins. Landing quality, not height, decides box jump progression. Loads are guidelines for an average athlete in each age group, reduce them if form breaks down. Stop immediately for arm pain and do not resume until evaluated by a qualified sports medicine professional.