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Sheepdog1833
LSU Fan
Member since Feb 2019
164 posts

14 year old weight training advice?
I have a 14 year old boy looking to try out for his ninth grade baseball team next year. He’s small for his age because of my and my wife’s genetics. I’m leaning towards body weight only exercises. Is weight training ok? He eats us out of house and home but what about adding protein shakes to his diet? Any links to a workout regimen good for this age group? Thanks in advance


LSUgrad08112
Member since May 2016
1804 posts

re: 14 year old weight training advice?
I grew up around weight training and started Olympic lifting when I was 12 and I’m 6’3” now. The “weight lifting stunts your growth” claim is a myth as long as he’s training properly, put him around a great coach like Matt Bruce at Bruce Barbell if you’re from BR and watch him get bigger and more athletic. Don’t try to figure it out yourself if you don’t know what you’re doing, you’ll hurt him more than help him and a great coach would be worth his weight in gold to y’all and answer any questions you have
This post was edited on 6/2 at 7:37 pm


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90
BeachDude022
New York Yankees Fan
Dallas
Member since Dec 2006
27908 posts
 Online 

re: 14 year old weight training advice?
Theres weight gain protein powders out there that have an enormous amount of calories per scoop. 2-3 of those a day would pack on the lbs easy. As for a routine, just your basic strength training routines for HS kids. Monday- chest and triceps, Tuesday- back and biceps. Wednesday- legs and shoulders. Rinse lather repeat


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
18506 posts

re: 14 year old weight training advice?
As a first time lifter, he needs to learn the basics and to check his ego. Somebody will need to be there to guide him correctly. If done improperly, he can hurt himself or not be interested.


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lsu777
LSU Fan
westlake
Member since Jan 2004
12423 posts

re: 14 year old weight training advice?
Find him a good coach if possible, where are you located? If not educate yourself and put him on the greyskull lp. I have a thread on here on it.

Yes he can lift, I started at 14 as do most when they join freshmen football


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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13606 posts

re: 14 year old weight training advice?
As an athlete, he will need to master bench press, back squat, deadlifts, over head press and power cleans. Those are the most basic and truly the most important lifts in a strength/athletic program. He needs to have an emphasis on great body movement and technique with the barbell. The strength will come on its own. He should eat to gain weight. Meats, healthy carbs and green veggies. Protein shakes are fine to hit macro and calorie goals, but should not be depended on too heavily. Thet are only supplements. I absolutely implore you to make sure he masters the technique of those barbell exercises before worrying about pounds on the bar. Great technique and a great quality of mobility will keep him healthy and injury free.


Proximo
New Orleans Saints Fan
Member since Aug 2011
2744 posts

re: 14 year old weight training advice?
14 is more than fine to begin weightlifting— I started at 15 and haven’t stopped over the last 15 years. Foundation of my success in life actually.

Put him on a beginner’s split, chest / back / legs, and go workout with him. Teach yourself by researching, follow respected lifters on YouTube etc or hire someone if you must as he will need guidance. Encourage him to learn about it on his own—that will be the key.


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14
Rossberg02
Member since Jun 2016
1937 posts

re: 14 year old weight training advice?
As said before, make sure he doesn’t get ahead of himself with ego lifting but more importantly, you do the same. It’s super easy to see your child gain and gain and want more for them.

plyometrics and body weight is fine if you’re truly concerned with weights.

Zach Even Esh and Jim Wendler are good sources for youth.


Ssubba
Alabama Fan
Member since Oct 2014
2423 posts
 Online 

re: 14 year old weight training advice?
If you don't want to hire a trainer put him on Starting Strength. More important than the weights, make the kid eat.


lsu777
LSU Fan
westlake
Member since Jan 2004
12423 posts

re: 14 year old weight training advice?
Strating strength is ok, greyskull, barbell medicine beginner template, candito lp, and the 531 beginner program are all much better though.


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Sheepdog1833
LSU Fan
Member since Feb 2019
164 posts

re: 14 year old weight training advice?
Thanks for all of the advice given. I realize that I probably now need to get him into a local program since I had to google most of the info y’all suggested!


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13606 posts

re: 14 year old weight training advice?
If you live in Baton Rouge, look up Gayle Hatch.


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Rep520
Arizona Fan
Member since Mar 2018
5567 posts
 Online 

re: 14 year old weight training advice?
Weight training is great. Any beginner linear program focused on compound lifts will work wonders at that age. It is not too early for weights at all.

Greyskull LP and Candito's linear program are my favorites. There are a lot of links and templates for both here.

Getting him protein is good. At his age, if he wants to add muscle, I would focus on 1.25 g protein per pound of bodyweight and a lot of relatively clean carbs.


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lsu777
LSU Fan
westlake
Member since Jan 2004
12423 posts

re: 14 year old weight training advice?
Where do you live?


Sheepdog1833
LSU Fan
Member since Feb 2019
164 posts

re: 14 year old weight training advice?
We live close to Covington. Per everyone’s advice, I sought out his high school’s powerlifting coach. He has a summer program four days a week that in addition to free weights does body weight exercises and plyometrics. We’re going to give it a shot.


Lester Earl
Chicago Cubs Fan
Kamaratard
Member since Nov 2003
241030 posts
 Online 

re: 14 year old weight training advice?
Covington high has a great powerlifting program from what I hear.

Accessory stuff: Every great baseball player has strong hands. Work on his grip strength. That & Long toss.


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lsu777
LSU Fan
westlake
Member since Jan 2004
12423 posts

re: 14 year old weight training advice?
Should be a good choice. If not I know if a cpps trainer in Nola, lmk if you need the contact a info


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LSUfan20005
LSU Fan
Member since Sep 2012
5509 posts

re: 14 year old weight training advice?
This thread is on a good trajectory.

I highly recommend ensuring he does weighted carries and med ball work in addition to a good linear program.

While he's slowly adding weight to the bar, carries will teach him to brace and med ball work will encourage explosiveness


Rep520
Arizona Fan
Member since Mar 2018
5567 posts
 Online 

re: 14 year old weight training advice?
quote:

weighted carries 


That kid does farmers walks with actual implements and he'll gain a ton of muscle.

Then, do sandbag cleans and watch the athletic performance skyrocket.


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Rossberg02
Member since Jun 2016
1937 posts

re: 14 year old weight training advice?
D1 in Mandeville would be a big help.

If you want a powerlifting type workout, maybe try to find Jess Kellum’s contact. Last I heard he still workout in Mandeville. I think it was Hwy 22 Gym.


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