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OT workout crew: Strength training for youngins
Posted on 11/4/16 at 5:42 pm
Posted on 11/4/16 at 5:42 pm
Three boys, 9th, 8th, and 6th grade. The older two play football, the youngest will start next year. They get some weight training in school, but I'm not impressed with the methodology or the coaching staff's commitment to it. Looking for program and/or equipment they can do at home. Ideally something with structured progressions, that's safe to do on their own without a lot of adult supervision. Any ideas? TIA 
This post was edited on 11/4/16 at 5:45 pm
9
Posted on 11/4/16 at 5:49 pm to Jim Rockford
The two older ones can get into Olympic lifts. If they play baseball I'd stay away from a lot of over head presses/snatch as that can lead to labrum issues.
You can do any variations of cleans/squat/bench. Also mix in stuff like rows and fly's etc.
The most important thing is to establish good lifting habits and form. They will get a lot better workouts with good form/lighter weight than big weight/shitty form.
Look into Gayle hatch's program
You can do any variations of cleans/squat/bench. Also mix in stuff like rows and fly's etc.
The most important thing is to establish good lifting habits and form. They will get a lot better workouts with good form/lighter weight than big weight/shitty form.
Look into Gayle hatch's program
Posted on 11/4/16 at 5:55 pm to baseballmind1212
The oldest one does play baseball, but not a pitcher.
Posted on 11/4/16 at 5:55 pm to Jim Rockford
Gayle Hatch is the way to go. Just like the previous poster, lifting techniques are way more important than focusing on how much they lift.
The weight will come once they master the technique.
The weight will come once they master the technique.
Posted on 11/4/16 at 5:57 pm to Jim Rockford
I would say the 5x5 Strong Lifts program. Only the basic lifts and you start off very light and progress up over time.
There is also the Starting Strength program which is good as well. Both programs are great for beginners and are only 3 lifts per workout.
There is also the Starting Strength program which is good as well. Both programs are great for beginners and are only 3 lifts per workout.
Posted on 11/4/16 at 5:57 pm to Jim Rockford
You local? Traction also has a hell of a program. Some of my ole ball buddies still workout when they're home
Posted on 11/4/16 at 5:59 pm to baseballmind1212
Unfortunately not local.
Posted on 11/4/16 at 6:06 pm to Jim Rockford
Rule of thumb for boys is they shouldn't go heavy until their voice changes. Even then, too heavy can shortcircuit the growth plates of the arms and legs.
However, it is a great time in a young man's life to do a lot of bodyweight exercises as a foundation, and dipping his toes into Oly lifts with strict form (and not an emphasis on the weight).
If you have the space, a power cage with a pull up bar is a great place to start squatting light. A sturdy bench and most power cages have self-spotting bars that cover from bench press to squat. I would go with all bumpers if you're going to do Oly lifts or crossfit. Just cuts down on how much redundant equipment you carry.
However, it is a great time in a young man's life to do a lot of bodyweight exercises as a foundation, and dipping his toes into Oly lifts with strict form (and not an emphasis on the weight).
If you have the space, a power cage with a pull up bar is a great place to start squatting light. A sturdy bench and most power cages have self-spotting bars that cover from bench press to squat. I would go with all bumpers if you're going to do Oly lifts or crossfit. Just cuts down on how much redundant equipment you carry.
Posted on 11/4/16 at 6:15 pm to Jim Rockford
Do you even lift baw?
Posted on 11/4/16 at 6:17 pm to Jim Rockford
Get em started early with good habits:
Curls only on the squat rack.
Never wipe down a machine.
Use multiple machines at once.
Weird exercises on the floor are good.
Grunt and yell excessively.
Check em in on Facebook while working out.
Check in homeless people with your guest pass.
Get em a chunky trainer.
Use lots of chalk.
Many scoops pre workout a must.
Let em blatantly stare at the women. Bitches love attention
Think that just about covers the basics. Good luck
Curls only on the squat rack.
Never wipe down a machine.
Use multiple machines at once.
Weird exercises on the floor are good.
Grunt and yell excessively.
Check em in on Facebook while working out.
Check in homeless people with your guest pass.
Get em a chunky trainer.
Use lots of chalk.
Many scoops pre workout a must.
Let em blatantly stare at the women. Bitches love attention
Think that just about covers the basics. Good luck
Posted on 11/4/16 at 6:26 pm to Jim Rockford
The younger 2 shouldn't be lifting more than 3x/week unless the 8th grader is very physically mature. 9th grader needs to focus on form and you don't learn form with 5x5 or anything strenuous
Posted on 11/4/16 at 7:09 pm to Jim Rockford
I was always told 13 is the minimum age for weight training due to it affecting bone growth in younger kids. With kids that age, I'd recommend more body weight exercises...sit ups, push up, chin up, pull up, lunges, etc. Get a benchpress and some dumbbells for the older 2 and start em off on lighter weight, more reps to develop good form
Posted on 11/4/16 at 7:11 pm to Jim Rockford
quote:
but not a pitcher.
So he's a catcher? Prayers sent
Posted on 11/4/16 at 7:13 pm to Hoops
quote:
The younger 2 shouldn't be lifting more than 3x/week unless the 8th grader is very physically mature. 9th grader needs to focus on form and you don't learn form with 5x5 or anything strenuous
Hence why I mentioned starting with a simple 5x5 routine like strong lifts or starting strength. You only do basic lifts and you only work out 3x/wk. hell with stronglifts you start with only the bar and move up 5lbs each week or two. The reason is so you can learn good form and create good muscle memory while using light weights.
Posted on 11/4/16 at 7:33 pm to Jim Rockford
Box Jumps
Push up
Rope exercises
Push up
Rope exercises
Posted on 11/4/16 at 11:51 pm to baseballmind1212
(no message)
Posted on 11/5/16 at 12:44 am to baseballmind1212
quote:
You can do any variations of cleans/squat/bench. Also mix in stuff like rows and fly's etc.
The most important thing is to establish good lifting habits and form. They will get a lot better workouts with good form/lighter weight than big weight/shitty form.
Look into Gayle hatch's program
I approve this message.
Fwiw, I have a background in Fitness and Human Performance.
Which is why I'm an Operator now Lmao.
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