• Build strength safely and effectively while also enhancing sport performance.
• Use strategies to help build strength, coordination and reduce injury risk.
• Boost your confidence and self-esteem, while developing lifelong health habits.

About Our Adolescent Development Program

Our adolescent development program is tailored for safe and effective progressions while also enhancing movement qualities. It focuses on building strength, confidence, and overall well-being while reinforcing correct lifting technique. With structured sessions and a program designed by experts, you’ll be on your way to a better health, improved strength and enhanced sporting performance!

About Wilson Gabbett

Wilson Gabbett manages our online training programs at Gabbett Performance Solutions. He holds a Cert IV in Fitness, is an ASCA qualified strength and conditioning coach, and has over 10 years training experience with specific expertise in strength and hypertrophy training. His programs are user-friendly and cater for all levels of experience and will help you achieve your strength and fitness goals.

Tim Gabbett has 30 years-experience working as a performance consultant. He is PhD qualified and has worked with some of the best professional teams and athletes around the world.

Frequently Asked Questions

1. What is the difference between the programs?

The general development program is suitable for people who are new to resistance training. This program provides a safe introduction to the use of weights. The strength and hypertrophy programs are developed for more experienced lifters. These programs use a more in-depth approach to intensify training to promote better strength and muscle gains.

The 4- and 6-day splits are perfect for people who wish to train more frequently and increase training volume. Our Strength Training for Women program is specifically designed for women who would like to get stronger, manage weight, and improve their overall confidence and well-being. The Adolescent Development Program is specifically designed for youth athletes to learn safe and effective lifting technique, enhance movement qualities and reduce the risk of injury. This program is perfect for young athletes wishing to enhance sporting performance.

2. What is the difference between a 3-, 4-, and 6-day split?

The different splits cater for people with different time to spend in the gym. If you live a busy lifestyle and are pushed for time, the full-body (3-day) program will be most suitable. If you would like to train more frequently, the 4-day (upper-body/lower-body) and 6-day (push/pull/legs) will allow for more training volume (which is important for muscle growth) while also providing enough recovery time between training sessions.

3. How do I estimate my weights?

There will be some trial and error when choosing weights for the general development program. As a guide, start with a lighter weight, before progressing to heavier weights, and aim to finish the set at the perceived exertion (i.e. discomfort level) prescribed for that exercise. If the weight feels too easy, then slightly increase the weight to meet the prescribed discomfort level. Equally, if the weight feels too heavy, decrease the weight to meet the prescribed discomfort level. If using the strength and hypertrophy programs, use the 1RM and Exercise Conversion tables (shown above) to estimate weight.

4. Is this program suitable for beginners?

The general development program is specifically developed for beginners. The strength and hypertrophy programs have been developed for more experienced lifters.

5. Is this program suitable for home gyms?

While some exercises do require cables and common machines, most exercises will have alternatives that can be performed in a home gym including barbell and dumbbell options.

6. How many weeks in the program?

The program is 10 weeks, including 8 weeks of progressive loading and 2 de-loading weeks.

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