How the Right Fuel Empowers Young Athletes to Succeed

Fueling young athletes goes far beyond just providing energy for practices and games—it's about setting them up for a lifetime of health, confidence, and strength. Imagine watching your child pour their heart into their sport, feeling proud yet a bit nervous as they push themselves. Now, think about the role nutrition plays in supporting that journey. Proper nutrition doesn’t just impact their physical abilities; it shapes their focus, stamina, and resilience. It’s the silent teammate that helps them push harder, recover faster, and reach new heights.

Growing bodies have unique needs. Without the right nutrients, kids risk fatigue, injuries, and missed opportunities to build solid foundations. Every bite they take is a building block, not just for stronger muscles and better endurance, but for developing confidence and self-belief. And as parents, coaches, and supporters, we have a chance to teach them early about the power of food. Teaching young athletes to value what they eat can make them not only better athletes but healthier, happier individuals. After all, isn’t that what we want for them—not just victories on the field, but in life?

As we navigate the holidays, we need to help our athletes make healthy choices to support their training and maintain a strong immune system.

If you have a child who needs a fun strength and conditioning program for off season training or wants to get stronger, come check out Empower Youth Fitness and Development Program!

See you at the gym!

-OG

Thursday Workout

Warm-up | 6:00 – 8:00
1 set:
20 jumping jacks
10 alternating scorpion stretches
20 plank hip taps (same side)
5 air squats

1 set:
:30 handstand hold
10 pike push-ups
:30 active bar hang
6 Cossack squats

1 set:
:30 handstand hold
10 scap pull-ups with wide grip
6 toe touch to deep squat
Tech | 2:00
Power snatch

Strict HSPU

Specific Warm-up | 5:00 | PVC/EB

6 snatch grip deadlifts
6 deadlift shrugs
6 muscle snatches
6 overhead squats
6 hang power snatches
6 power snatches

Snatch Building | 10:00

3-5 power snatches at 60-65% of 1RM
3-5 power snatches at 70-75% of 1RM
3-5 power snatches at 80-85% of 1RM

Strict Handstand Push up Practice | 5:00

3-5 kipping handstand push ups
3-5 strict handstand push ups

OR:

2 sets:
3-5 handstand push ups using a box

BREAK | 2:00

WOD

21-15-9 reps for time of:
Power snatches
Strict handstand push-ups

♀ 95 lb
♂ 135 lb

Intermediate option:

For time:
21-15-9 reps
Power snatches
12-9-6 reps
Strict handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:

15-12-9 reps for time of:
Power snatches
Dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Stretching | 3:00