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.

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.

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.

He wants to be an athlete, not a bodybuilder.

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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.

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yes beginners should do the major compound lifts first. Something i wish i would have been told before i started.

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Olympic lifting with a good coach.

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this

get the kid as explosive as possible

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heavy lifting

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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

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.

Not an expert, but a son about same build/age. Best thing we are told is to eat and eat again.

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.