27% Increase in Strength From a 12 Year Old Athlete Over 12 Weeks

This case study examines the progress of a 12-year-old female athlete specializing in shot put and weightlifting over a structured 12-week training program. The program, consisting of four training sessions per week for a total of 48 sessions, was designed to improve explosiveness, overall strength, and power output.

Key results from the program include:

Back Squat: Increased from 209 lbs to 242 lbs (+33 lbs)
Bench Press: Increased from 120 lbs to 130 lbs (+10 lbs)
Clean: Increased from 147 lbs to 187 lbs (+40 lbs)
Single-Leg Squat: Increased from 165 lbs to 187 lbs (+22 lbs)
Vertical Jump: Improved from 21.5 inches to 24.5 inches (+3 inches)

These improvements highlight significant gains in lower-body strength, upper-body stability, and explosive power, all of which are critical for success in both shot put and weightlifting. This case study provides a detailed analysis of the athlete’s training program, methodology, and outcomes, demonstrating the effectiveness of structured strength and power development in young athletes.

Athlete Profile:

Name: Anonymous (12-year-old female)
Primary Sport: Shot Put (Track & Field) and Weightlifting
Training Duration: 12 weeks
Frequency: 4 training sessions per week
Total Sessions: 48

Training Focus:

The athlete’s primary goals were to:

Increase explosiveness for better performance in shot put and weightlifting.
Improve overall strength to support the demands of her sport.
Enhance power output for both the clean and shot put technique, and improve vertical jump for agility and mobility.

Methodology:

The athlete followed a comprehensive, sport-specific training plan designed to enhance explosiveness and general strength. The program integrated key elements of strength training, Olympic weightlifting, and plyometrics. Each training session included the following components:

Strength Training: Emphasis on back squats, bench presses, and single-leg squats.
Olympic Weightlifting: Focused on the clean to improve full-body power and technique.
Plyometrics: Drills designed to increase vertical jump and explosiveness.
Accessory Work: Core strengthening exercises, mobility drills, and injury prevention techniques.

Training Progress and Results:

Back Squat:

Starting Point: 209 pounds
End Point: 242 pounds
Improvement: +33 pounds
Analysis: The increase in the back squat demonstrates a significant improvement in lower body strength, which is critical for both weightlifting and shot put performance. The added squat strength provides a solid foundation for developing the explosive power necessary in both sports.

Bench Press:

Starting Point: 120 pounds
End Point: 130 pounds
Improvement: +10 pounds
Analysis: Although the improvement in bench press was more modest, the increase in upper body strength contributes to overall athletic performance, particularly for stabilizing the upper body during the shot put and Olympic lifts.

Clean:

Starting Point: 147 pounds
End Point: 187 pounds
Improvement: +40 pounds
Analysis: The clean is a crucial lift for developing power and explosiveness. A 40-pound increase in the clean is a remarkable gain that showcases the athlete’s enhanced ability to generate force quickly, which is essential for both lifting and explosive events like shot put.

Single-Leg Squat:

Starting Point: 165 pounds (combined total)
End Point: 187 pounds (combined total)
Improvement: +22 pounds
Analysis: The single-leg squat improvement highlights the athlete’s increasing unilateral strength and stability, which are crucial for balance and coordination in weightlifting and rotational sports like shot put.

Vertical Jump:

Starting Point: 21.5 inches
End Point: 24.5 inches
Improvement: +3 inches
Analysis: An increase in vertical jump height is a direct indicator of improved explosiveness and power, particularly in the lower body. A 3-inch increase is significant, as it suggests enhanced force production and efficiency during dynamic movements.

Training Observations:

Explosiveness: The athlete’s increased vertical jump and clean strength both point to a significant enhancement in explosive power. This is crucial for the athlete’s performance in the shot put, where the ability to generate force quickly can lead to better throwing distances.
Overall Strength: The strength gains in the back squat, clean, and single-leg squat demonstrate substantial improvements in total body strength, which supports not only the technical execution of lifts but also the ability to perform under pressure during competition.
Consistency: Training 4 days a week consistently for 12 weeks helped solidify the athlete’s strength gains and allowed for progressive overload to occur in both upper and lower body movements.

Conclusion:

Over the 12-week period, the 12-year-old shot putter and weightlifter demonstrated impressive improvements in key strength and explosiveness metrics. With increases in squat strength, Olympic lifting performance, and vertical jump height, the athlete has significantly enhanced her athletic capacity for both shot put and weightlifting. These gains will have direct applications in her performance on the field and in the gym, as the improvements in explosive power and strength will translate to better technique and greater force production during competition.

Recommendations for Future Training:

Continued Focus on Explosiveness: Maintaining an emphasis on Olympic lifts and plyometric exercises will continue to benefit her explosiveness for shot put and weightlifting.
Periodization: Introducing a periodized approach to the training program, cycling between strength phases and power phases, will ensure ongoing progress and prevent plateaus.

Recovery: Ensuring sufficient recovery time, especially after heavy lifts, will be important to avoid overtraining and support long-term development.