BARCH Teens: 11-16 years
Strength & Conditioning Programs
Welcome to BARCH Teens, where we help teens build strength, improve fitness, and gain confidence in the gym. We’ve been running these programs for over 3 years, and the feedback from teens and parents has been brilliant. Our sessions provide expert coaching in a fun, supportive group environment where teens can learn, progress, and enjoy training.
Why Teen BARCH?
Proven Program: Successfully running for over 3 years with fantastic feedback from teens and parents
Expert Coaching: Hands-on, safe, and structured sessions led by experienced trainers
Supportive Environment: Fun and inclusive group training
Real Progress: Teens develop skills, confidence, and fitness that carry over into life
Monday Night Teens 11-16 years old 6 Week Strength Block
Starts January 6th - Ends 10th Feb
Time: 5.45pm or 6.30pm
Day:Every Monday
What It’s About:
This 6-week block is focused on teaching teens how to lift safely and effectively while building confidence in the gym.
What Teens Will Learn:
Safe lifting techniques for squats, hinges, lunges, and pressing movements
Body control, positioning, and load management
Gym confidence and understanding how exercises should feel
Session Breakdown:
Mobility & Activation: Preparing the body for lifting
Lower Body Strength: Squats, lunges, and hinge movements
Upper Body Strength: Pull-ups, pressing, and overhead work
Accessory Work: Core, arms, and mobility paired for balance
Fun Finisher: Partnered challenges to wrap up the session
Why Join:
These sessions are ideal for teens who want to build strength, improve their technique, and feel confident in the gym environment.
Tuesday Teens 11-16 years old Conditioning 6 week block
Starts January 7th - Ends 11th Feb
Time: 5.00pm-5.45pm
Day: Every Tuesday
What It’s About:
Our 6-week Conditioning block focuses on improving fitness, building endurance, and learning how to use gym equipment effectively.
What Teens Will Learn:
How to use erg machines (rower, ski erg, and bike erg) confidently
Pacing strategies and understanding machine data
Safe and effective weight use with dumbbells and kettlebells under fatigue
Session Breakdown:
Warm-Up & Mobility: Setting the tone for a high-energy session
Erg Machine Skills: Technique, pacing, and data tracking
Strength Endurance: Dumbbell and kettlebell exercises to improve stamina
Group Challenges: Partner and team-based fun workouts
Recovery Cool Down: Stretching and recovery tips
Why Join:
These sessions are perfect for teens who want to improve their overall fitness, learn new skills, and enjoy the energy of training in a group environment.