One of the things I love most about working exclusively with youth athletes is how much they benefit from variation. Because these young boys and girls are still developing and have barely begun to specialize their skills, variation is great to help them continuously build athletic performance qualities. Each month at my gym the Boost Performance Center we integrate a different movement into our programs, and typically these movements are progressive, and build off of previous months movements. I love this because on top of teaching these pups how to properly strength train the variation helps provide different stimuli, and of course break up the monotony of certain exercises and keep things fresh and fun. I mean let’s keep things in perspective, they’re kids and fun is important.
Let’s make something clear here, I have completely different programs for my athletes depending on their chronological, and training age, from developmental to collegiate/pro athletes (usually my pups who grew up, reached high levels and come home for a workout). I don’t believe in, nor allow any athletes in my gym who are under 14 years of age to touch a barbell for reasons that are for another blog. As for those youth athletes who work with barbells, the board press exercise is two 12 inch 2×4’s stacked on top of each other placed on your chest during a bench press. The length is best at 12 inches because it allows a partner to safely hold the boards on top of the lifter’s chest without risking getting their fingers smashed during the eccentric (lowering) phase of the lift.
Here are my top 5 favorite benefits of the Board Press lift:
Athletes can handle heavier weights compared to a normal bench press
You can work on specific ranges of motion
It helps build your standard bench press
It doesn’t stress the shoulders as bad
Build maximum strength
Now I’m not a big fan of 1 rep maxes because I believe the benefits just don’t outweigh the risk when it comes to youth athletes. And because our athletes are young and dont have years of bench pressing under their belts we keep our boards on the lower end of about 4 inches. This still allows our athletes to move weight that’s heavier than their estimated 1 rep max but not too crazy. I do like to allow my athletes who use barbells to do submaximal, 3 rep maxes though. I really like this because it’s much safer and it allows athletes to actually see their improvements which is an important motivational factor. I constantly see my athletes add 5-15lbs improvements to their bench press after a mesocycle of board pressing that has been properly loaded.
And if you think 5-15lbs is not enough, let me remind you that athletes aren’t bodybuilders. There is a strong correlation between muscle stiffness and mobility. The goal is to add lean muscle that contributes to sports performance not simply getting super jacked. The board press is a safe way to handle heavy loads, it’s effective, and can be used for all age appropriate lifters. -Boostman
My two grandchildren spent a total of 3 years attending school at Bass Edu. Being able to watch them thrive in the classroom as students, on the football field as athletes, and leave Boost/Bass as young men ready to attend high school has been the most amazing thing to witness. So thankful for Coach Ray, Mrs.Bass and the rest of the staff who have helped my two grandchildrennavigate their time here!
My son joined the Boost Speed program to improve his acceleration and mobility in July. He was running a 7.6 and about a month later he’s running 7.3. His goal is to run high 6 by the end of fall. My son is trilled with coach Ray and how he teaches the techniques of sprinting where he can understand. He is looking forward to his development with coach Ray and the coaching staff.Thank you.
Boost Training Systems is the global leader in youth athletic and fitness development. If you are a young athlete or have a young athlete that wants to be the best they can be, then enroll them into Boost Training Systems. This is a place where academics and athletics come together to produce greatness in our young people.
BOOST is the best!! They have the best trainers with positive coaching. They really focus on technique when you get started, which helps build an excellent foundation when training for speed and agility. We simply cannot say enough about how fantastic the staff is here. Their methods produce results pretty quickly! We've been attending training sessions here since the summer of 2022.
My daughter loves this place! We go 2x a month for soccer training and I’m so happy our soccer friend told us about this place. I saw how much it helped their daughter improve her soccer skills and figured we’d try it for ourselves. Glad to have a facility like this in Corona!
The staff is amazing and have a true passion for working with younger athletes. They push my kiddos, 9 and 7, to do better, preserver, and safety is a number one priority. My kids really enjoy coming and always sleep well after practice! Coach Syd is an all star! The facility is also clean and well cared for.
Attending regular Boost training sessions has been a valuable addition to my daughters training schedule. She is noticeably faster and more agile on the soccer field. She loves coming to boost, she works hard but it’s also fun! Coach Sydney has a great rapport with the girls, and I like that my daughter has the influence of a cool, positive and strong female athlete to inspire her.
The speed training program has been very beneficial for both our kids. Each kid has gotten faster and has gained confidence from this training and the coaching staff has been very supportive and patient.
Extremely happy with Karla’s training here!! Her speed has increased tremendously in getting to the balls faster during volleyball tournaments. I highly recommend you bring your kids for speed and agility 🙌🏼
Coach Ray and his staff are amazing. My daughter has been training at boost for a few months and already I’m noticing her speed improve on the field. She’s never been a fast runner but once the Boost staff started teaching her how to run her form has improved. Even other parents on her team have told me how much faster she’s gotten during games. Thanks to Coach Ray and his staff.
My son thrived in the 2 years he attended Boost. The curriculum was challenging forcing him to become more disciplined. I truly believe he became the best version of himself academically and physically because he was constantly challenged and held accountable.
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