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Posted by
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Teen Weightlifitng
Posted by tigerlife36 on 12/16/18 at 8:52 pm00
My 13 yr old is playing football and lifting lite weights in football PE. He just turned 13 and is one of the tallest kids in his class and already shaving. I’ve read that weight lifting can affect growth rates but just curious if anyone else has seen this? I’m mainly focusing on him doing body weight exercises at night such as push up, sit ups, and planks.
re: Teen WeightlifitngPosted by Junky on 12/16/18 at 9:32 pm to tigerlife36
quote:
I’ve read that weight lifting can affect growth rates but just curious if anyone else has seen this?
I've heard of it, but never actually seen the evidence. I may be wrong, but I have a hard time believing strength training will effect a teenager negatively when they are already growing at a rapid rate. I mean general strength that most all of us try to do here, not some insane PEDs popping shite. If they were younger, maybe, and I still have some doubts.
I'd think teaching them strength around that age would be a bonus in life.
re: Teen WeightlifitngPosted by lsu777 on 12/16/18 at 10:14 pm to tigerlife36
It's a myth. There is zero evidence that it occurs and all the real evidence and studies show the opposite.
And at 13 it's the exact time he should start lifting. Mark rippetoe is considered an authoritarian on this subject and he has kids training at 6. 13 is perfect.
Now I say all of that to say, if somebody is training someone that age they damn well better know what the hell they are doing if they are moving to the barbell exercises. And they ebtter understand cues as that age group is the hardest to train(10-13).
Now having him focusing in bodyweight is not a problem at all. I would get a set of rings eventually but for now I would have him do the following
Emom-
Pushups
Chin ups
Do that 3 times a week. Start with 50% of his max reps on those exercises and he does the emom until he can't he fails a set. Goals should be to everntually be able to do
100 pushups in 2 min
20 deadhang chins
Other nights have him do the same thing but with
Bodyweight squats arse to grass
Sit-ups
Everntually the goal should be 100 sit-ups in 2 min and 500 consecutive bodyweight squats.
If the kid is over weight, have him do burpees nightly. YouTube will show you how to do all of these correctly. Goal on the burpees is 100 in 5 min
Work the shite out if the pullups. Have him work this hard until summer then start him lifting or get rings to really start ramping the progression up.
For diet start making him eat more protein. Like as in a 1lb of beef daily plus 6 eggs. If he is overweight that is pretty much all he should be eating. If underweight have him eat that plus another protein heavy meal. If he still isn't gaining weight, have him add a 50g protein shake up to 3 times daily until he does start gaining.
If you need help laying out an exact plan you can email me tdlsu777 gmail.com
And at 13 it's the exact time he should start lifting. Mark rippetoe is considered an authoritarian on this subject and he has kids training at 6. 13 is perfect.
Now I say all of that to say, if somebody is training someone that age they damn well better know what the hell they are doing if they are moving to the barbell exercises. And they ebtter understand cues as that age group is the hardest to train(10-13).
Now having him focusing in bodyweight is not a problem at all. I would get a set of rings eventually but for now I would have him do the following
Emom-
Pushups
Chin ups
Do that 3 times a week. Start with 50% of his max reps on those exercises and he does the emom until he can't he fails a set. Goals should be to everntually be able to do
100 pushups in 2 min
20 deadhang chins
Other nights have him do the same thing but with
Bodyweight squats arse to grass
Sit-ups
Everntually the goal should be 100 sit-ups in 2 min and 500 consecutive bodyweight squats.
If the kid is over weight, have him do burpees nightly. YouTube will show you how to do all of these correctly. Goal on the burpees is 100 in 5 min
Work the shite out if the pullups. Have him work this hard until summer then start him lifting or get rings to really start ramping the progression up.
For diet start making him eat more protein. Like as in a 1lb of beef daily plus 6 eggs. If he is overweight that is pretty much all he should be eating. If underweight have him eat that plus another protein heavy meal. If he still isn't gaining weight, have him add a 50g protein shake up to 3 times daily until he does start gaining.
If you need help laying out an exact plan you can email me tdlsu777 gmail.com
re: Teen WeightlifitngPosted by BluegrassBelle on 12/16/18 at 10:20 pm to tigerlife36
quote:
I’ve read that weight lifting can affect growth rates but just curious if anyone else has seen this?
The concern is that it can damage their growth plates, which don’t harden until physical maturity. But what they’ve found is it’s less about lifting in general and more about the higher risk among teenagers for weight lifting injury because of the lack of proper instruction/weight.
Basically, it’s safe as long as they’re taught proper form and techniques.
re: Teen WeightlifitngPosted by DeafJam73 on 12/16/18 at 11:36 pm to tigerlife36
Make sure your son has a good strength coach and he will be fine. Injuries mostly occur because the athlete didn’t know what he was doing.
re: Teen WeightlifitngPosted by Lazy But Talented on 12/17/18 at 6:30 am to lsu777
I wish 777 was pushing me to lift when I was a teen!
quote:
It's a myth. There is zero evidence that it occurs and all the real evidence and studies show the opposite.
Preach.
All your post is true. The only thing I'd add for OP is if he's serious about football, I'd consider adding weight to squats.
It's easy for a novice to progress with weights on squats and a counterbalancing posterior chain leg exercise. Leg strength is huge for sports and he'd see tremendous carryover to football and all sports from 2x a week squats and KB swings or romanian deadlifts.
Upper body is easier to carry further with bodyweight because of the smaller muscles. Lower body, he can get some extra bang from weights. Just build a good foundation of form and take it slow.
I wish I started a solid program with good form at 13.
quote:
Preach.
All your post is true. The only thing I'd add for OP is if he's serious about football, I'd consider adding weight to squats.
It's easy for a novice to progress with weights on squats and a counterbalancing posterior chain leg exercise. Leg strength is huge for sports and he'd see tremendous carryover to football and all sports from 2x a week squats and KB swings or romanian deadlifts.
Upper body is easier to carry further with bodyweight because of the smaller muscles. Lower body, he can get some extra bang from weights. Just build a good foundation of form and take it slow.
I wish I started a solid program with good form at 13.
I agree, just didnt want to throw too much at him at one time lol.
BTW OP another good resource would be CPPS certified coaches. LINK
There is a guy in Harvey that has it. I have the Football only certification. Another good resource would be anybody associated with the Hatch system in BR. Also any certified BrandX trainers.
Yeah, I mainly suggested it because he mentioned football.
Squats and RDL with good form would be fantastic for a kid that age in developing a base of leg strength for sports.
Honestly, giving a 13 year old 4-5 exercises to work on, perfect form on and progress on would be great. A kid that age doesn't need a ton of exercise variation, he can make a ton of gains from a single multijoint exercise that he progresses.
Squats and RDL with good form would be fantastic for a kid that age in developing a base of leg strength for sports.
Honestly, giving a 13 year old 4-5 exercises to work on, perfect form on and progress on would be great. A kid that age doesn't need a ton of exercise variation, he can make a ton of gains from a single multijoint exercise that he progresses.
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quote:
Honestly, giving a 13 year old 4-5 exercises to work on, perfect form on and progress on would be great. A kid that age doesn't need a ton of exercise variation, he can make a ton of gains from a single multijoint exercise that he progresses.
Yep the basic greyskull lp with chins and curls along with the fm work. Essentially the linebacker variant.
re: Teen WeightlifitngPosted by tigerlife36 on 12/17/18 at 9:34 am to lsu777
Unfortunately there really isn't anything up in North LA for certified trainers. He is getting weight lifting in PE everyday but it's more about repetition at that age. He wanted more to do at home in the evenings and the suggestions here should help.
re: Teen WeightlifitngPosted by Lester Earl on 12/17/18 at 11:10 am to tigerlife36
What part of the state are you in?
re: Teen WeightlifitngPosted by tigerlife36 on 12/17/18 at 11:20 am to Lester Earl
West Monroe so not much up here.
re: Teen WeightlifitngPosted by PennyPacker on 12/17/18 at 11:32 am to tigerlife36
quote:
Unfortunately there really isn't anything up in North LA for certified trainers
If this is accurate, then I would suggest you take a strength training or lifting certification to train your son. Depending on your level of knowledge, you might be able to get away with a weekend seminar. I wouldn't let PE teach my kid how to lift without witnessing their training methods.
You sound like a dad who is concerned and wants to do what's right, research as much as you can and stick with the proven people like Mark Rippetoe, Greyskull LP, Louie Simmons, etc. But before you allow him to ramp the weight up make sure his technique is solid and start with the basics. Develop good habits and he will have less issues in the future. Good luck to you and your son.
Damn I just checked that link. Is it correct that there are no certified coaches in Louisiana? My son is a few years away from starting a program, but I’d like him to work with someone who knows his stuff. We are in Baton Rouge.
re: Teen WeightlifitngPosted by Lester Earl on 12/17/18 at 1:36 pm to tigerlife36
I know west Monroe has some CrossFit gyms. Might be worth it to see what packages they offer. Maybe get him in 10x a month as an introductory. They will teach all the big lifts he will do in football, under a watchful eye.
re: Teen WeightlifitngPosted by Rep520 on 12/17/18 at 1:55 pm to PennyPacker
quote:
If this is accurate, then I would suggest you take a strength training or lifting certification to train your son. Depending on your level of knowledge, you might be able to get away with a weekend seminar. I wouldn't let PE teach my kid how to lift without witnessing their training methods.
Forget a lifting certification, just good, solid review of YouTube vids on base form is better than most PE teachers.
Get info from the good channels with high quality info, then really give him feedback and coaching. Some PE teacher with half knowledge and a bunch of kids to supervise won't be as good as that.
re: Teen WeightlifitngPosted by lsu777 on 12/17/18 at 1:57 pm to PennyPacker
quote:
You sound like a dad who is concerned and wants to do what's right, research as much as you can and stick with the proven people like Mark Rippetoe, Greyskull LP, Louie Simmons, etc. But before you allow him to ramp the weight up make sure his technique is solid and start with the basics. Develop good habits and he will have less issues in the future. Good luck to you and your son.
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This. If you can't find somebody to teach him that is a starting strength coach and you dont want to do the online thing, call crossfit WM. they have crossfit football certified trainers there and cf kid trainers.
re: Teen WeightlifitngPosted by PennyPacker on 12/17/18 at 2:00 pm to steve123
quote:
steve123
That's just CPPS Coaches. I am not sure, but I would bet that you could find someone in BR to help with strength training for your son.
Lifting Coaches needed to be researched just like a gymnastics school, swim coach, or cheer camp. The wrong people can mess up your kids.
Just as important as lifting is agility drills. As your kids are growing, they can lose their athletic agility. Having a coach work on that is very valuable.
Good luck at finding the right place.
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