# @jaredv68 on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DSWGpcZETIs
- **Gondola URL:** https://gondola.cc/posts/37964943-jaredv68-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/583a2cdba5.jpg
- **Posted:** 2025-12-17T01:02:33.000+00:00
- **Account Owner:** Jared Veldheer (@jaredv68) — https://gondola.cc/jaredv68

## Caption

How Young Athletes Should Program RFESS

Basic starting point:
Frequency: 1x time per week
Sets: 3–4 sets
Reps: 6–10 reps per leg

Phase 1: Own Your Bodyweight
3 sets of 8 reps per leg with perfect control
Slow on the way down, brief pause at the bottom
When it feels stable and smooth on both sides, start loading

Phase 2: Add Load
Hold dumbbells at your sides or 1 heavy dumbbell goblet style
3–4 sets of 6–8 reps per leg
Effort should feel like a 7–9 out of 10 on the last few reps

Phase 3: Power Emphasis
Slightly lighter load
4–6 reps per leg
Control the way down and drive up fast with intent

You can use RFESS as your main lower body strength movement on a day without heavy back squats, or as your secondary single leg strength movement after a primary lift like a squat or trap bar deadlift.

**Common Mistakes and Quick Fixes**

**Too much weight, bad control.** Fix: Own slow, controlled bodyweight reps first. Quality beats ego.
**Front knee caves in.** Fix: Think “push knee slightly out” over the middle toes. A light band above the knee can give feedback.
**Bouncing off the bottom.** Fix: Briefly pause at the bottom, feel the tension in the front leg, then drive up.
**Standing too narrow, like on a tightrope.** Fix: Move the front foot slightly out so your stance is about hip width for better side-to-side stability.
**Letting the rear leg do all the work.** Fix: Think “90 percent front leg, 10 percent rear leg.” The back foot is a kickstand, not a second engine.

#AthleteTraining #StrengthTraining #FootballStrength #AthleteDevelopment #PerformanceTraining #GymTips

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## Tags

gymtips, athletedevelopment, strengthtraining, athletetraining, performancetraining, footballstrength

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