Earning the Bar: Why Progression Still Matters in the High School Weight Room
Walk into any high school weight room and you’ll likely see athletes jumping straight to a barbell without earning the right to be there. At Seattle Prep, Coach AJ Middleton’s program flips that approach on its head. In AJ’s world, barbells aren’t given—they’re earned.
What does that mean practically? It means goblet squats before front squats. It means eccentric tempo work before the bar even touches their back. And it means athletes are quizzed on stance, bracing, rack setup, and spotting before they’re even considered “barbell-ready.”
Why It Matters In the age of highlight reels and Instagram PRs, it’s easy to forget that strength is a skill. You don’t teach calculus before algebra—and the same principle applies here. Building from the ground up not only keeps athletes safe but sets the tone for long-term learning and coachable behavior.
Takeaway for Coaches:
Build assessments into your onboarding.
Make athletes verbally explain cues before loading them.
Treat the barbell as a privilege, not a default.
"If you can't tell me your squat stance instantly, you're not ready for the bar." — AJ Middleton
This structured approach leads to long-term buy-in. Athletes respect the tool because they had to work for it. And when the bar finally arrives? They know how to lift—and how to lead.
Listen to the Full Episode
Want to hear the full conversation with Coach AJ Middleton?
🎧 Listen now on:
Spotify - AJ MIDDLETON #97
Apple Podcasts - AJ MIDDLETON #97
YouTube - AJ MIDDLETON #97
PA Chalk Up is proadly sponsored by Teambuildr
What is TeamBuildr?
TeamBuildr is a cloud-based strength and conditioning software designed for coaches, trainers, and sports teams to create, track, and analyze training programs. It’s widely used in colleges, high schools, professional teams, and private training facilities to streamline programming, athlete monitoring, and performance tracking.
Key Features of TeamBuildr:
📊 Customizable Workout Programming – Easily build and distribute training plans for individuals or teams.
📈 Performance Tracking & Analytics – Track lift progress, velocity-based training (VBT), wellness surveys, and more.
📲 Mobile & Web Access – Athletes can log workouts, receive feedback, and check their schedules from their phones.
Whether you're coaching a high school team, a pro squad, or private clients, TeamBuildr helps you manage programming, monitor progress, and keep athletes engaged—all in one place.
💡 Want to try TeamBuildr? Click here and use my promo code “PACHALKUP” for 30 FREE trial! 🚀
Stay Ahead of the Game
Primitive Athletix is building the next generation of coaches and athletes.
Get actionable insights, free training tools, and exclusive webinars—straight to your inbox.