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Started By
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Best weight program for teen boys
Posted on 1/8/23 at 8:52 pm
Posted on 1/8/23 at 8:52 pm
My sons (14 and 12) are wanting to start lifting weights. What would be the best starting program for them?
2
Posted on 1/8/23 at 8:57 pm to Swmbo
Do they play sports? What are their goals?
Posted on 1/8/23 at 9:59 pm to FieldEngineer
They compete in Taekwondo. They are looking to gain strength, flexibility, and endurance. The oldest has dreams of triathlons and really enjoys biking.
Posted on 1/9/23 at 6:25 am to Swmbo
You’ll get lots of opinions on this board, and many of them will be correct. Plenty of previous topics with good discussion.
As a father of four, my revised opinion is to make them “earn the barbell” by demonstrating proficiency in movement patterns. After that, any linear progression super simple template with some added prehab stuff.
If I could start over again:
-Teach bracing. Loaded carries.
-Teach hip hinge + bracing
-Medball squats progress to barbell squats
-KB Romanian Deadlift is a great entry to DL
-Push-ups on push-up bars progress to bench
-Ring rows, ring rows, ring rows
I’m a huge fan of Knees Over Toes (ATG) stuff for teens. Huge fan. And I’m dead serious that a sled may be the absolute BEST tool for a teen. My sons have gotten really strong with the sled and it’s almost impossible to get hurt.
As a father of four, my revised opinion is to make them “earn the barbell” by demonstrating proficiency in movement patterns. After that, any linear progression super simple template with some added prehab stuff.
If I could start over again:
-Teach bracing. Loaded carries.
-Teach hip hinge + bracing
-Medball squats progress to barbell squats
-KB Romanian Deadlift is a great entry to DL
-Push-ups on push-up bars progress to bench
-Ring rows, ring rows, ring rows
I’m a huge fan of Knees Over Toes (ATG) stuff for teens. Huge fan. And I’m dead serious that a sled may be the absolute BEST tool for a teen. My sons have gotten really strong with the sled and it’s almost impossible to get hurt.
Posted on 1/9/23 at 7:36 am to LSUfan20005
quote:
You’ll get lots of opinions on this board, and many of them will be correct. Plenty of previous topics with good discussion.
As a father of four, my revised opinion is to make them “earn the barbell” by demonstrating proficiency in movement patterns. After that, any linear progression super simple template with some added prehab stuff.
If I could start over again:
-Teach bracing. Loaded carries.
-Teach hip hinge + bracing
-Medball squats progress to barbell squats
-KB Romanian Deadlift is a great entry to DL
-Push-ups on push-up bars progress to bench
-Ring rows, ring rows, ring rows
I’m a huge fan of Knees Over Toes (ATG) stuff for teens. Huge fan. And I’m dead serious that a sled may be the absolute BEST tool for a teen. My sons have gotten really strong with the sled and it’s almost impossible to get hurt.
all great suggestions
in general for a teen we want to take advantage of the ability to adapt extremely quickly.
#1 you need to teach them the lifts, the above the 20005 listed are great things to start with. i would say ring push ups to progress to bench. landmine box squats works very good for teaching the squat too.
and he is 100% right on earning the right to use the barbell.
now once you have the base built which usually takes 12-16 weeks....
look at moving to a linear progression program. The best for sports will be powerathletes bedrock program(this is on trainherioc) and jim wendlers 531 beginner prep school
the best for aethetics would be greyskull lp, i personally think the aethetics template i created in the thread on LINK
the lp phase should continue to a minimum reset of 4 times on deadlift. reset the other lifts as many times as needed until you get to reset deads that many times minimum. i suggestion 5 time reset on deads.
so that will prolly take you close to 1st year of training
from there i would look at powerathelete field strong, defrancos westside 4 skinny bastards, 531 or pen and paper strength app.
i will say with teens now a days, your best best may be to head over to the trainherioc app and look at those there. its easy for them to follow on their phone or ipad. i find that is very very easy for most kids and allows them to take some ownership.
please do not hesitate to ask questions on here
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