01
Adult programming
Generic adult lifting programs ignore the realities of a growing body. They skip landing mechanics and push heavy weight before the athlete earns the technique.
For teens and their parents: Growing athletes are not small adults.
A workout plan for teen athletes requires different rules. Your coach programs movement skills before load, sprint mechanics, and a five-meal fueling schedule built around the school day.
Teen Athlete Academy is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session
- 12–50min
- meals a day
- 5
- between deloads
- 4wk
Teen Athlete Academy your coach · online
Today · Monday
Movement Skills and Strength
12–50 min · from your plan
You: Growth spurt and my legs are aching today. Can today be a recovery session instead?
Your coach: Yes. Today is your Grow, Sleep & Play day: an easy ride or walk and two stretches, no jumping. Tell a parent, and see a clinician if the ache lasts.
Plan updated · confirmed in chat
The problem
Generic plans ignore growth
02
Diet culture
Standard plans often restrict calories or skip meals. This works against a growing adolescent who needs steady fuel for development and sport.
03
Rigid schedules
Most programs assume an open schedule. They do not account for school hours, exam stress, multi-sport practice loads, or the sleep an adolescent needs.
The method
How your coach builds athletes
01
Movement quality first
Your coach requires proper technique before adding any weight to a lift.
RuleTechnique mastery must be earned before load.
02
Five meals a day
The plan schedules a daily protein target across school and practice hours.
RuleFive meals spread evenly around the school clock.
03
Tracking the whole athlete
Low sleep or growth-related pain logged in a daily check-in lightens the next session. In exam weeks, ask your coach in chat for a lighter week.
RuleLow sleep or pain in your check-in lightens the next session.
04
Planned recovery blocks
Every four weeks, the volume drops to let the body catch up.
RuleScheduled deloads every four weeks.
Your week
A typical training week
Sessions start on Monday, Wednesday and Friday, with practice days between. Move any session in chat around your school and sport schedule, once or every week.
- Mon: Movement Skills and Strength(Train)
- Tue: Practice Day(Active)
- Wed: Speed and Hinge(Train)
- Thu: Practice Day(Active)
- Fri: Power, Agility and Play(Train)
- Sat: Game Day(Active)
- Sun: Grow, Sleep and Play(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Athletes 13 to 18 playing one or more sports who want to get faster and stronger.
- Female athletes looking for programmed knee-control and landing mechanics.
- Late bloomers who need patient progression and confidence-building wins.
Pick another coach if
- Athletes under 13 who need play-based physical literacy rather than a lifting program.
- Anyone seeking weight loss coaching, or athletes with unresolved injuries lacking clinician clearance.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Teen Athlete Academy writes your first plan before you sign in. Month to month; cancel in a tap.
Teen Athlete Academy
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
How does this handle my existing sport practices?
Three strength sessions of up to 50 minutes start on Monday, Wednesday and Friday, with 12-minute primers on practice days and nothing heavy on game day. Move any session in chat to fit your practices and games.
What precautions does the coach program for growing bodies?
The coach uses movement gates, so technique comes before any load, and there is no 1RM testing under 16. Pain logged in a daily check-in lightens the next session, and you can ask for a recovery session in chat. An adult must supervise every gym session.
Does the nutrition plan restrict calories?
No. Growing adolescents are never put in a caloric deficit. The coach programs five meals a day, scheduling breakfast, lunch, snacks, and dinner around the school clock to ensure steady fueling.
What if I have a previous injury like a stress fracture?
This coach provides fitness guidance, not medical treatment. If you have a history of stress fractures or unresolved growth-plate pain, you must get clinician clearance before starting any exercise program.
Do I need a fully equipped gym?
You need dumbbells or a kettlebell, a low box or step, a bench, a resistance band, a pull-up bar or a bar for inverted rows, and a medicine ball. Several lifts list a version by age, and you can swap any exercise in chat.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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