根據 Strength & Power for Young Athletes. by Avery Faigenbaum & Wayne Westcott.
書中有簡單的圖表 主要依據年齡區分(General sports-conditioning program)
7~9歲
一組 10~15下 每週2次
6 exercises (leg press, leg extension, leg curl, chest press, seated row, prone back raise, trunk curl)
10~12歲
一~二組 10~15下 每週2~3次
mulit-joint exercise 1~2 set (ex. leg press, chest press, overhead press, lats pulldown)
single-joint exercise 1 set (ex. leg extension, biceps curl ......)