FRST Athletics — Youth Fitness Program

You don't have to play a sport to train like an athlete. This program was built for kids who want to be fast, strong, and athletic — just because it's awesome.

The FRST Athletics Youth Fitness Program is a 12-week PDF training guide designed for kids ages 10–14 who want to move better, jump higher, run faster, and build real strength. No complicated machines, no barbells, no prior experience needed — just bodyweight, light dumbbells, and a whole lot of energy.

What's inside:

• 12 weeks of progressive training (3 sessions per week)

• Effort Level scale — simple 1-10 system so kids know exactly how hard to push

• Session A (lower body), Session B (upper body + core), Session C (speed + agility — the fun day)

• Arm & Trap Finishers at the end of every session — face pulls, shrugs, carries, band work

• Challenge of the Day — a unique goal at the end of every session to keep it competitive

• Speed & Agility Drill Library — full setup instructions for every drill (The Scramble, The Gauntlet, Lightning Feet, Bear Crawl Race, and more)

• Nutrition and recovery basics written for young athletes and their parents

Who it's for: Kids ages 10–14 who want to feel athletic, build confidence, and train like the athletes they watch — no sport required.

What to expect: By week 12 your kid will be faster, stronger, and more coordinated — with habits that carry into every sport and activity they take on.

Instant digital download. Start training today