Teen athletes face real competition—varsity tryouts, bigger and stronger opponents, and college recruiting. Strength becomes the difference-maker. At The Ave - Greenwich, we develop teen athletes through safe, structured, scientifically-progressive strength programs designed for ages 13–18.
Here’s how we build powerful, resilient, confident teen athletes.
1. Why Teen Athletes Need Strength Training
Strength training improves:
• Power for running, jumping, and hitting
• Injury resistance
• Speed and explosiveness
• Athletic performance across all sports
• Bone density and connective tissue strength
• Confidence and mental toughness
This is the age where true muscular growth (hypertrophy) becomes possible—making strength training essential.
2. Our Safe, Age-Specific Progression Model
Ages 13–14 (Early Puberty)
• Master movement patterns
• Begin controlled loading
• Improve tendon + bone strength
• Build mechanics before intensity
Ages 15–16 (Mid Puberty)
• Progressive loading
• Strength development
• Plyometrics for power
• Sport-specific patterns
Ages 17–18 (Late Puberty)
• Advanced strength cycles
• Olympic lift progressions
• High-level power and speed
• College prep standards
Our CSCS-certified coaches ensure proper technique, safe progressions, and structured programming.
3. Essential Strength Movements for Teen Athletes
• Squats & deadlifts
• Pressing & pulling
• Olympic lift variations
• Core + trunk strength
• Plyometrics for power
Technique first, load second, performance always.
4. Sport-Specific Strength Training
We tailor programs for each sport:
• Football: contact strength, explosiveness
• Lacrosse: rotational + upper body power
• Soccer: lower-body strength, repeat sprints
• Basketball: vertical jump, lateral power
• Baseball/Softball: rotational force, arm care
Each athlete trains for their sport, position, and physical needs.
5. Injury Prevention for Teen Athletes
Training reduces:
• ACL injuries
• Shoulder/elbow issues
• Lower back stress
• Ankle instability
• Tendon overuse injuries
A strong athlete is a durable athlete.
6. Confidence, Mindset, and Leadership
Teens build:
• Confidence
• Discipline
• Work ethic
• Accountability
• Leadership
Strength training creates stronger athletes—and stronger people.
7. Preparing Teens for Varsity & College Athletics
Our athletes are ready for:
• Varsity-level physical demands
• College strength benchmarks
• Recruiting evaluations
• Competing against older, stronger players
Strength is often the difference between making a roster and dominating one.
Build Competitive Strength at The Ave
The Ave’s teen strength programs develop powerful, confident, injury-resistant athletes with measurable results. Every program is customized for the athlete’s sport, position, and goals.