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Started By
Message
Weight training for 14 yr old
Posted on 5/8/19 at 7:26 pm
Posted on 5/8/19 at 7:26 pm
Soo.. my son has grown like a weed to 6'0 . He's got a little meat on his bones but thinning as he's growing.
He wants to get into sports in high school and is interested in working out. I bring him to my anytime Fitness but I'm no trainer..
Does anyone have a recommendation on lifts and sets? Or maybe like a lifting summer camp?
TIA
He wants to get into sports in high school and is interested in working out. I bring him to my anytime Fitness but I'm no trainer..
Does anyone have a recommendation on lifts and sets? Or maybe like a lifting summer camp?
TIA
Posted on 5/8/19 at 7:51 pm to vilma4prez
Olympic lifting with a good coach.
If you’re in Baton Rouge, Matt Bruce trains lifters at RSCF nearly every day from 3-6pm.
If you’re in Baton Rouge, Matt Bruce trains lifters at RSCF nearly every day from 3-6pm.
This post was edited on 5/8/19 at 8:02 pm
Posted on 5/8/19 at 8:21 pm to vilma4prez
He should learn the basics of bench, squats, over head press, deadlifts and power cleans. They are the foundation of athletic training in the weight room. I recommend finding a qualified athletic trainer who emphasizes quality of body movement and technqiue.
This post was edited on 5/8/19 at 8:22 pm
Posted on 5/8/19 at 9:27 pm to vilma4prez
Make sure he is learning the correct form from day 1.
Also, don't underestimate the importance of flexibility. Make sure that's a part of his routine. It's one of the most important part of any athletics he will participate in. Warm up, stretch, lifting/cardio, really good stretch to end. Yoga is great also.
Also, don't underestimate the importance of flexibility. Make sure that's a part of his routine. It's one of the most important part of any athletics he will participate in. Warm up, stretch, lifting/cardio, really good stretch to end. Yoga is great also.
Posted on 5/8/19 at 9:44 pm to vilma4prez
Does his middle school not have any sports programs? I started lifting in 7th grade for football
Posted on 5/8/19 at 10:01 pm to vilma4prez
I’d recommend “whole body training” where he works out a muscle group per day:
M: chest and tris (3-4 sets of 8-12 reps, 3 exercises for chest(flat barbell bench, incline dumbbell bench, incline dumbbell flys, 3 for triceps(close grip bench, skull crushers, cable extensions press)
T: Legs (6 sets of squats 8-12 reps increasing weight, 4 sets of dumbbell lunges 20 reps each, 4-5 sets of leg press 10-20 reps each set, 4 sets of 10 quad extensions, 3 sets of 10 hammy curls, 5-6 set of calf raises)
W: rest day
Th: Back and bis (4 sets wide grip lat pull down, 3 sets close grip lat pulldown, 4 sets of single arm rows, 4 sets seated rows, 4 sets preacher curls, 4 sets alternating dumbbell curls, 3 sets incline dumbbell hammer curls)
F: Shoulders (4 sets barbell or Smith machine overpress in front, not behind head, 4 sets dumbbell Arnold presses, 4 sets of 20(10 each arm) alternating front arm raises, 4 sets of 10 lateral arm raises, 4 sets upright rows, 4 sets of heavy dumbbell lunges)
Do that for 6-8 weeks, take a week off, rinse and repeat.
M: chest and tris (3-4 sets of 8-12 reps, 3 exercises for chest(flat barbell bench, incline dumbbell bench, incline dumbbell flys, 3 for triceps(close grip bench, skull crushers, cable extensions press)
T: Legs (6 sets of squats 8-12 reps increasing weight, 4 sets of dumbbell lunges 20 reps each, 4-5 sets of leg press 10-20 reps each set, 4 sets of 10 quad extensions, 3 sets of 10 hammy curls, 5-6 set of calf raises)
W: rest day
Th: Back and bis (4 sets wide grip lat pull down, 3 sets close grip lat pulldown, 4 sets of single arm rows, 4 sets seated rows, 4 sets preacher curls, 4 sets alternating dumbbell curls, 3 sets incline dumbbell hammer curls)
F: Shoulders (4 sets barbell or Smith machine overpress in front, not behind head, 4 sets dumbbell Arnold presses, 4 sets of 20(10 each arm) alternating front arm raises, 4 sets of 10 lateral arm raises, 4 sets upright rows, 4 sets of heavy dumbbell lunges)
Do that for 6-8 weeks, take a week off, rinse and repeat.
Posted on 5/8/19 at 10:15 pm to DeafJam73
quote:
He should learn the basics of bench, squats, over head press, deadlifts and power cleans. They are the foundation of athletic training in the weight room. I recommend finding a qualified athletic trainer who emphasizes quality of body movement and technqiue.
Yup. Good form on those core lifts and a good linear program will do wonders for a 14 year old.
Posted on 5/9/19 at 9:38 am to Andychapman13
He wants to be an athlete, not a bodybuilder.
Posted on 5/9/19 at 9:52 am to vilma4prez
14? Calisthenics and gymnastics
Posted on 5/9/19 at 10:10 am to DeafJam73
quote:
He should learn the basics of bench, squats, over head press, deadlifts and power cleans. They are the foundation of athletic training in the weight room. I recommend finding a qualified athletic trainer who emphasizes quality of body movement and technqiue.
yes beginners should do the major compound lifts first. Something i wish i would have been told before i started.
Posted on 5/9/19 at 11:19 am to LSUAlum2001
quote:
Olympic lifting with a good coach.
this
get the kid as explosive as possible
Posted on 5/9/19 at 12:01 pm to StraightCashHomey21
Thanks for the responses.
I'll see what he thinks about the heavy lifting.
And also get him on the basics.
I'll see what he thinks about the heavy lifting.
And also get him on the basics.
Posted on 5/9/19 at 12:10 pm to vilma4prez
quote:You 100% gotta make sure his form and control is on point first
heavy lifting
At 14 and 6’ he’s gonna be awkward as hell. If he can’t control basic lifts and movements, please don’t start him on ridiculous loads
Posted on 5/9/19 at 12:52 pm to vilma4prez
quote:
Thanks for the responses.
I'll see what he thinks about the heavy lifting.
And also get him on the basics.
Don't start heavy. If you start with an empty bar on the compound lifts and add 5 lb each session (the most common beginner linear progressive overload) he'll be lifting heavy enough before long without sacrificing form.
Check the Greyskull or Candito Linear Control programs. They'll provide a template, then have him drill form as he progresses.
Hell, if he gets good at squat, dead, bench, overhead press and pullups, he really won't need any more lifts to increase strength and athletic performance dramtically.
Posted on 5/9/19 at 2:07 pm to vilma4prez
I agree with the comments. Get him a good coach for strength and conditioning and start loading up on groceries. He’s about to eat his way through your back account lol.
Posted on 5/9/19 at 2:14 pm to vilma4prez
Power cleans, power cleans, power cleans, and when he is done with that, do some hip flexibility stretches and then finish off his workout with some power cleans.
Posted on 5/9/19 at 3:51 pm to vilma4prez
Not an expert, but a son about same build/age. Best thing we are told is to eat and eat again.
Posted on 5/9/19 at 5:41 pm to vilma4prez
The guys at red stick are some of the best in the state and if you could make the trip a few times it would be worth it.
Keep the programming simple, he needs strong hips and explosion.
I recommend the following
Agile 8
The jumps and throws portion from 531 forever
Greyskull lp or 531 basic training for lifting.
Form is important as hell.
I have posted the links to the above plenty on here, sure somebody can link you.
Keep the programming simple, he needs strong hips and explosion.
I recommend the following
Agile 8
The jumps and throws portion from 531 forever
Greyskull lp or 531 basic training for lifting.
Form is important as hell.
I have posted the links to the above plenty on here, sure somebody can link you.
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