Scaling Intensity and Volume Appropriately
This domain tests whether you can progress load and volume without outrunning a young athlete's recovery or technique.
Core rules
- Anchor intensity to RPE and reps in reserve (RIR) rather than 1RM percentages for youth.
- Start with 1–2 sets of 8–15 reps at RPE 5–7. Add sets before load, and add load in 5–10% steps only when technique holds.
- Count hard sets per muscle group per week. Beginners tolerate roughly 4–6 sets, and weekly increases of 10–20% are plenty.
- Avoid training to failure; stop sets with 2–3 reps in reserve.
- Leave about 48 hours between similar strength sessions and include a lighter week every 4–6 weeks.
- Monitor sleep, soreness, and mood as early warning signs.
Worked example
A 13-year-old performs 3×10 bodyweight squats cleanly. Week 1: 3×10 at RPE 5. Week 2: 3×12 at RPE 6. Week 3: 3×8 goblet squats with 4 kg at RPE 6. Week 4: repeat week 2 as a lighter week. If knee tracking degrades, drop load and return to bodyweight rather than adding another cue.
Traps
Copying adult programmes; using 1RM testing; raising load and volume in the same week; ignoring sport practice as training stress; and treating soreness as proof of a good session.