Junior Membership Program

We are happy to announce our new Junior Membership Program. This new program is designed to teach young athletes, between the ages of 13 – 18, how to train safely and effectively to reach their goals. As a member of the program young athletes will have access to guided and supervised workouts. The workout will be Monday – Friday from 3:30 – 5 pm. During this time, they will have a planned workout to follow and it will be supervised by someone with the knowledge and experience to do the exercises in the workout properly. Junior members will first be taught how to do exercises if they do not already know and then monitored for proper form and technique throughout the workout. They will be encouraged to work hard and complete the workout to ensure an effective training session. They will be encouraged to increase the volume and intensity of the exercise they do, over time and when they are ready, to ensure that they continue to progress.

Why have a special membership just for juniors? Well, primarily for safety reasons. It has been our experience that although members of this age group are eager to workout they are very inexperienced and end up doing exercises incorrectly and, in some cases, dangerously. It is the goal of this program to teach these young athletes how to train safely and how to follow a proper training program to reach their goals.

So, how exactly does it work? As stated above the program will take place Monday – Friday every week from 3:30 – 5 pm. There will be a planned workout to follow each day and a supervisor will be there to make sure the workout is followed correctly and exercises are performed safely and with proper form. The workout will be designed to take about 1 – 1.5  hours. Each workout will have a main single focus, e.g. Upper or lower body strength or size, conditioning, power/speed development, etc. Members do not have to attend every workout every week to get benefit from this program, the workouts will rotate from week to week to make sure everyone gets a chance to try everything on their own schedule. See below for an example of what a week of workouts may look like.

While this Junior Membership Program is opened to young athletes between the ages of 13 – 18, it is a requirement (and the only option) for ages 13 – 15. Not only that, it is the only time this age group (13 – 15) will be allowed in the gym without a parent/guardian to supervise them. Members of this program who are 16 – 18 will be allowed to use the gym at other times as well if they desire.

The Junior Membership program will start on April 11th 2016. Existing members in the 13 – 15 age range will automatically be switched to this membership type at no extra cost for the duration of their existing membership. The introductory cost of the Junior Membership Program is $55 per month or 3 months for $150.

If you have questions, please email us at info@renfrewstrength.com or call at 902.259.3303.

Sample weekly workout:
Monday – Upper body strength training

  1. Pullups/Lat Pulldown
  2. Bench Press
  3. Barbell Rows
  4. DB Incline press
  5. DB Curls

Tuesday – Lower body Strength

  1. Squats
  2. Walking Lunges
  3. Leg Press
  4. Sit ups
  5. Leg Extension

Wednesday – Conditioning

  1. Light Jogging
  2. Sled Pulls/Pushes
  3. Hammer Swing / Box Jump / Burpee – Circuit
  4. Sprints

Thursday – Power output

  1. Long Jumps
  2. Power Cleans
  3. Front Squats
  4. Back Extensions

Friday – Upper body hypertrophy (size building)

  1. Overhead Press
  2. Dips
  3. DB Row
  4. DB Flat bench
  5. Tricep Extensions with bands