I have recently started training a 14 year old male who plays hockey at least 3 times a week. I put him on a 3 day per week beginner strength program using mostly barbell movements and rep ranges recommended by the long term athletic development model for youth.
I understand everyone will respond differently, but about how much weight can be expected to be added each week? Should say 5 lbs be added to just the top set @RPE 8 or each working set increased by 5lbs from the previous week? The program is set to progressively overload but I am wondering what % volume increase is acceptable week to week before the increase would be considered a spike in acute to chronic workload?
He is going on week 3 and has said he hasn’t really been sore or felt fatigued at hockey practice. I am trying to keep his fatigue low but am worried about not giving him enough stimulus. I have him doing 6reps@RPE 6, 6@7, 6@8 x 2 sets for most exercises (rep ranges change slightly but all within 6-10 reps for compound multi-joint movements).
Appreciate your response,
Andrew