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vilma4prez
New Orleans Saints Fan
Lafayette, LA
Member since Jan 2009
5205 posts

Weight training for 14 yr old
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


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
39400 posts

re: Weight training for 14 yr old
Olympic lifting with a good coach.

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 at 8:02 pm


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12794 posts

re: Weight training for 14 yr old
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 at 8:22 pm


Hold That Tiger 10
LSU Fan
Member since Oct 2013
10956 posts

re: Weight training for 14 yr old
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.


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41
The Funnie Five
LSU Fan
Bluffington
Member since Feb 2019
1292 posts

re: Weight training for 14 yr old
Does his middle school not have any sports programs? I started lifting in 7th grade for football


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24
Andychapman13
LSU Fan
Member since Jun 2016
1831 posts
 Online 

re: Weight training for 14 yr old
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.


Rep520
Arizona Fan
Member since Mar 2018
4384 posts

re: Weight training for 14 yr old
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.


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20
GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
53832 posts

re: Weight training for 14 yr old
He wants to be an athlete, not a bodybuilder.


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120
SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
80123 posts
 Online 

re: Weight training for 14 yr old
14? Calisthenics and gymnastics


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10
bayou85
New Orleans Saints Fan
Member since Sep 2016
1751 posts

re: Weight training for 14 yr old
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.


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USA
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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
104739 posts

re: Weight training for 14 yr old
quote:

Olympic lifting with a good coach.


this

get the kid as explosive as possible


vilma4prez
New Orleans Saints Fan
Lafayette, LA
Member since Jan 2009
5205 posts

re: Weight training for 14 yr old
Thanks for the responses.
I'll see what he thinks about the heavy lifting.
And also get him on the basics.


TheZaba
McNeese State Fan
NC
Member since Oct 2008
5396 posts
 Online 

re: Weight training for 14 yr old
quote:

heavy lifting
You 100% gotta make sure his form and control is on point first

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


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30
Rep520
Arizona Fan
Member since Mar 2018
4384 posts

re: Weight training for 14 yr old
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.


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10
marchballer
Stanford Fan
The Greatest Country on Earth
Member since Aug 2008
3724 posts

re: Weight training for 14 yr old
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.


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lsupride87
LSU Fan
River Ridge
Member since Dec 2007
57141 posts
 Online 

re: Weight training for 14 yr old
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.



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wt9
South Carolina Fan
Savannah, Ga
Member since Nov 2011
372 posts

re: Weight training for 14 yr old
Not an expert, but a son about same build/age. Best thing we are told is to eat and eat again.


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Lester Earl
Chicago Cubs Fan
Kamaratard
Member since Nov 2003
239115 posts

re: Weight training for 14 yr old
what area are ya'll in


lsu777
LSU Fan
westlake
Member since Jan 2004
11829 posts

re: Weight training for 14 yr old
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.


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vilma4prez
New Orleans Saints Fan
Lafayette, LA
Member since Jan 2009
5205 posts

re: Weight training for 14 yr old
Praireville


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