What a fantastic set of exercises these kids are powering through! I probably watched this video half a dozen times, and it finally hit me why today’s youth athletes are performing at such an incredible level. High school athletes look like college athletes, college athletes look like pros (and are finally getting paid accordingly!), and I can’t even imagine being trained like this back in the old days.
Whatever your age, enjoy the video and realize that training the body, as well as the central nervous system, to fire explosively can be the key to peak performance in most sports and also aging gracefully. These kids aren’t just getting stronger—they’re developing coordination, balance, agility, timing, and the ability to produce force quickly. And that’s an important distinction because muscle power—not plain old strength—is something we should all pay attention to as we get older.
In fact, a recent 10-year study of nearly 4,000 adults revealed that lower muscle power brought a six- to seven-times higher mortality risk compared to the strongest group. The surprising part was that strength differences were insignificant once age and health history were factored in.
That’s a fascinating distinction because most of us have spent years hearing that we simply need to get stronger as we age. And I absolutely agree that maintaining muscle mass and strength is one of the best investments you can make in your future health. But strength doesn’t tell the whole story. Power is explosive output relative to bodyweight, and it declines faster than strength as we get older. Yet this is the quality that helps keep you upright, balanced, and independent as you age.
Think about what happens when you trip, lose your balance, or need to catch yourself from falling. You don’t have time to slowly produce force. You need your muscles and nervous system to react quickly. That’s muscle power.
To train for power specifically, the suggestion referenced by the study was to use lighter loads—around 30 to 40 percent of your max—but move them with maximum intent and speed. Explosive rows, kettlebell swings, medicine ball throws, speed push-ups, and sprinting are all great examples. The neuromuscular signal that builds power comes from the intention to accelerate—not the weight on the bar.
That’s what I love about watching these kids train. They’re not just lifting weights or building muscle for the sake of being stronger. They’re teaching their bodies to fire explosively and developing the athletic qualities that allow them to move better and stay capable. Looking at training through that lens, it’s no wonder today’s young athletes are capable of things we rarely saw a generation ago.
There’s another detail in this video that I really appreciate: the kids are training barefoot. Props to the coach for having the kids leave their shoes at the door!
Of course, it’s not always safe, practical, or allowed to train barefoot. Many years ago, I had my U14 soccer team remove their cleats for some barefoot training at practice. One kid got stung by a bee. Twice. It got back to the moms, and that was the end of my experiment.
But I still believe there’s something important to learn here—that everything starts with the feet. Your feet are your connection to the ground, and they play a huge role in balance, stability, and proper movement through the kinetic chain. If you stick your feet into what amounts to a cast before every workout, don’t be surprised when the rest of your body can’t move the way it was designed to move.
That’s exactly why I’m such a fan of Peluva shoes. They allow your feet to function naturally and are the closest thing I’ve found to barefoot functionality when barefoot training isn’t an option.
If you’re doing work in the gym and you’re not wearing Peluvas…coach Brad is not happy with you!
Don’t sacrifice your proper kinetic chain activity by sticking your shoes into a cast when you’re training.
Everything starts with the feet.
