Youth Strength & Training Conditioning
AMP Lab’s Objectives
The AMP Lab youth strength and conditioning programme is designed to achieve the following objectives:
empower all youths with the skills and knowledge to perform strength training
enhance strength to lower the risk of sporting injury and non-sporting injury for youth
allow youths to build self-esteem, confidence and an active lifestyle habit through lifelong engagement in an active lifestyle and sports
Youth Strength and Conditioning Programme
AMP lab’s resistance training programme is comprehensively designed to address multiple components of physical fitness
Movement
skills
Muscular
Strength and
Endurance
Power
Agility
Speed
Movement skills
Muscular Strength and Endurance
Power
Agility
Speed
Professional exercise and sport science bodies recommended that youths should be taught age-specific and ability-appropriate exercise to ensure that physical fitness improves and injury risk decreases.
PROGAMME
FUNDAMENTAL
ADVANCED
Movement Skills
Basic (knee, hip, & ankle stability)
Advanced (knee, hip, & ankle stability)
Sport-specific (dynamic warm-up)
Sport-specific (dynamic warm-up)
Endurance
Basic bodyweight exercises (squat, hinge, lunge, push, press & pull)
Advance bodyweight exercises 1
Advance body weight exercises 2
free weight and machine resistance training
Power
Low-moderate plyometrics
Moderate-high plyometrics
Agility
Change-of-direction drills (Primary Focus)
Reactive Agility
Reactive Agility (Primary Focus)
Change-of-direction drills
Speed
Movement Technique Training
Force Development Training
(via Power and Strength Exercises)
PROGAMME
FUNDAMENTAL
ADVANCED
Movement Skills
Basic (Knee, Hip,& Ankle Stabilty)
Advanced (Knee, Hip,& Ankle Stabilty)
Sport-specific (Dynamic Warm-up)
Endurance
Basic Bodyweight Exercises (Squat, Hinge, Lunge, Push, Press & Pull)
Advance Bodyweight Exercises 1
Advance Bodyweight Exercises 2
Free Weight and Machine Resistance Training
Power
Agility
Change-of-direction drills
(Primary Focus)
Reactive Agility
Reactive Agility (Primary Focus)
Change-of-direction drills
Speed
Movement Technique Training
Force Development Training
(via Power and Strength Exercises)
The AMP Lab Methodology
AMP Lab’s approach to coaching combines evidence-based practice with established coaching principles.
Sample test battery to assess students’ standards
EVALUATION
FUNDAMENTAL
ADVANCED
Cardiorespiratory
Fitness
Yo-yo Endurance Test
Muscular Strength and
Endurance
Pull-ups
15 RM Test (squat, bench press, row)
Power
Agility and Speed
EVALUATION
FUNDAMENTAL
ADVANCED
Cardio-
respiratory
Fitness
Muscular Strength and
Endurance
Pull-ups
15 RM Test (Squat, Bench Press, Row)
Power
Vertical Jump
Agility and Speed
Write the future
Youth Strength & Conditioning FAQs
🔓 Is This Programme Right for My Child?
We work with children and youth aged 8 to 16, grouped based on physical and cognitive maturity:
- Junior (8–12): Body control, basic coordination, confidence
- Youth (13–16): Strength development, speed, sport-specific work
Yes — we follow strict international guidelines (ACSM, NSCA) to ensure:
- Age-appropriate resistance levels
- Bodyweight and technique first
- Slow and safe progression
No. While we train many competitive athletes, our programmes are also designed for children who want to:
- Improve confidence
- Learn proper form
- Build fitness habits early
We assess movement skill, coordination, maturity, and sport background during our 45-min assessment ($90) before assigning:
- Basic: Technique, motor control, safe intensity
- Intermediate: Free weights, plyometrics
- Advanced: Sport-specific strength & power
💼 Programme Options & Formats
Yes. We recommend:
- 1-on-1 for individualised attention and faster progress
- Small group (max 4) for peer support and motivation, and also if youth are similar in physical and cognitive maturity
45 minutes | $110
- Movement and exercise technique screening
- Strength, power & agility test
- Coachability & growth stage
- Parent consult with personalised training plan for youth
- Improved movement mechanics
- Reduced muscular inbalances
- Faster acceleration, more power
- Reduce risk of sports-related Injury
- Lifelong confidence in physical ability
Yes. Visit our IG: @amp.lab and take a look at our youth highlights or request for private previews.
📅 Logistics, Scheduling & Fees
- Katong i12 Level 3 (Core Collective)
- Dempsey 27A Loewen Road (Core Collective)
- Weekday sessions: 3PM–6:30PM
- Limited weekend slots available
- Senior Coach (Etienne): $145/hr
- Youth Coach: $120/hr
- Small Group (max 4): $95/hr
- 10 sessions: 10% off + complimentary 30-min nutrition consult
- Home visit (within 5km): + $35
We don’t offer complimentary trials. Our 45-min Assessment Session is the best way to start safely and meaningfully, and for the youth to meet the coach to establish rapport.
Yes — we offer a 15–30 min discovery call to align on goals.
🏆 For Athletes & Sport-Specific Development
Yes. We specialise in:
- Jump height, sprint speed, agility
- Rotational power (tennis, squash)
- Shoulder stability & reactive control
- Hand-eye, Leg-eye reaction & coordination
Yes — popular during:
- June & December school holidays
- Post-injury return-to-play programmes
Yes. We work around:
- Tournament windows
- School sport days
- Competition tapering
- Consultation on training loads
🙏 Values & Safety
Yes. All are:
- Safe Sport Educated (child protection & ethical coaching)
- Degree holders in Exercise & Sports Science
- Experienced in both general fitness and elite athlete development
- Effort & consistency over short-term results
- Learning resilience through teachable moments
- Confidence built through competence
