- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Winter Olympics
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Lifting program for beginning teenager
Posted on 4/6/23 at 5:25 pm
Posted on 4/6/23 at 5:25 pm
My 13 year old has been begging to start lifting. I have a power rack, barbell, and flat bench at home. What’s a good program to start him on? He did a lifting camp over the summer at Walker high last year, and it seems they did a great job teaching fundamentals.
Do I just start him on Starting Strength? Should he just alternate Bench/OHP, squat, DL?
Do I just start him on Starting Strength? Should he just alternate Bench/OHP, squat, DL?
6
Posted on 4/6/23 at 5:57 pm to Scooby
I think if I had started my son at 13 rather than 12, I would do Greyskull. Nothing wrong with a PPL program though. Reddit PPL is a good one if he can do 6 days a week. GZCLP is also great. Lots of free spreadsheets out there. Boostcamp is a free app if you want to go that way
Posted on 4/6/23 at 6:02 pm to Scooby
Cant go wrong with starting strength or greyskull. I'd probably do SS
Posted on 4/6/23 at 8:18 pm to Scooby
Starting strength after working an excessive amount of time on technique
Posted on 4/7/23 at 12:30 pm to Scooby
Starting Strength + Knees Over Toes zero.
FWIW sled drags/pushes have been a game changer for my 14yr old
FWIW sled drags/pushes have been a game changer for my 14yr old
Posted on 4/7/23 at 12:46 pm to LSUfan20005
I’d echo what a lot of folks have said: starting strength and knees over toes are unmatched for initial programs
I’d also focus on mobility and technique. I remember when we started lifting regularly in high school, some dudes were drastically beyond us in the mobility and technique side of things. I don’t have any data to support this, but it felt like the whole language thing where kids pickup languages so easy early on. Most of us made really good progress, but we were never really about to catch the ones who came in so far ahead of us
It seems like that really starts them off with an incredible foundation. If I had kids, that’s what I’d focus on
I’d also focus on mobility and technique. I remember when we started lifting regularly in high school, some dudes were drastically beyond us in the mobility and technique side of things. I don’t have any data to support this, but it felt like the whole language thing where kids pickup languages so easy early on. Most of us made really good progress, but we were never really about to catch the ones who came in so far ahead of us
It seems like that really starts them off with an incredible foundation. If I had kids, that’s what I’d focus on
Posted on 4/7/23 at 1:23 pm to NolaLovingClemsonFan
quote:
I’d also focus on mobility and technique
Can’t agree with this more. My football coaches just loaded weight on my back and said get stronger. Didn’t become a problem until my late twenties when my lack of mobility finally caused injuries.
Not to mention how much more progress I could have made growing up.
Posted on 4/7/23 at 2:13 pm to StringedInstruments
quote:
Can’t agree with this more. My football coaches just loaded weight on my back and said get stronger. Didn’t become a problem until my late twenties when my lack of mobility finally caused injuries.
Not to mention how much more progress I could have made growing up.
Absolutely x100
The strength will come with time. The mobility and technique will give you the ability to keep progressing without setbacks due to injury, lack of mobility, or form breaking down
Posted on 4/9/23 at 8:00 pm to Scooby
531 beginner prep school or Greyskull both are far superior to starting strength for tons of reason I have mentioned before.
Personally I started my oldest who a tad younger on one I created I can send you but 531 Pepe school from the forever book is the go to for 6th-8th grade
Personally I started my oldest who a tad younger on one I created I can send you but 531 Pepe school from the forever book is the go to for 6th-8th grade
Posted on 4/10/23 at 1:07 am to lsu777
Im interested in that program.
deauxboi@yahoo.com
deauxboi@yahoo.com
Posted on 4/10/23 at 8:52 am to Deaux boi
here ya go.
this is assuming you have barbell and cage. we use a 12" box that puts him right at parellel. if you dont have trap bar, teach wide sumo DL.
if you dont have DBs and he cant do the bar yet on some exercises, get the mirco bands and do reverse band for now. he will slowly add the strength needed.
right now its gonna look like shite because they lack the intramusclar coord. to do the lift properly. it will come, just keep it safe
for box squat it should be a gentle sit on the box, a complete lean back, almost to where feet come off ground and an explosion out bottom.
my kid isnt strong enough for ring pushups, if he was i would prolly use that as the main upper body lift over bench. i am actually using bench to strengthen this.
speaking of pushups, after 1 month of the above, have him add 10 pushups 4 times a day every day. slow add reps as quality of reps improves. if he cant do them good, have him lower slowly until chest is right above the ground, hold for 3 count, put chest on ground, take hands off the floor for a second then put them back and try and explode out the bottom, thats 1 rep.
if you want to add anything, add hanging leg raises, broad jumps(for distance, complete recovery between each or every 2-3 reps) then add in 5-8 20 yard sprints for time. this is 100% all out and full recovery between, this isnt conditioning bullshite. its to get faster
if you want to not do the KOT split squat progressions, do crossak squats all the way down. these are hard and we lose the mobility to do them quickly if we dont work them. Joey Bergles has some good stuff on his instagram on these.
can replace 2nd box squat day with an arm straight front squat if you would like. again joey has amazing technique for teaching these on his instagram.
Posted on 4/10/23 at 11:03 am to lsu777
Any harm in my 12 year old doing pool season with the rest of us? I know that's not optimal, but he wants to do the program party with us. I want the gym to be a fun thing for him. He's not a beginner as far as form goes.
Posted on 4/10/23 at 11:41 am to bamaguy17
quote:
Any harm in my 12 year old doing pool season with the rest of us? I know that's not optimal, but he wants to do the program party with us. I want the gym to be a fun thing for him. He's not a beginner as far as form goes.
no, not at all. at 12, honestly he prolly isnt ready for a real true LP anyways, not quite yet so progression will be fine.
even the program i posted. gonna be a little aggressive for most 12 year olds but its a good start and can always slow progression.
play the long game. I promise a year or 2 of ppsa will be killer for him. Ill prolly move mine to ppsa grasshopper and some others next year in 7th grade and let him get a little pump and feel good about himself.
Posted on 4/10/23 at 11:47 am to Scooby
quote:
My 13 year old has been begging to start lifting.
Does he just want to lift to lift or is there an intended goal, i.e. Sports specific?
Posted on 4/10/23 at 11:54 am to GhostofLesticleMiles
quote:
Does he just want to lift to lift or is there an intended goal, i.e. Sports specific?
lol yea i assumed sports...if the dude just wants to look good....put that boy on some ppsa programs, whichever one he thinks he will like and switch up over the next 2 years and he will look like a different person then if he eats his weigth in protein. boy will be a pussy magnet by the time he enters HS.
Posted on 4/10/23 at 11:54 am to GhostofLesticleMiles
My now 14 yo likes the strong and fast ppsa he is on.
Posted on 4/10/23 at 7:07 pm to lsu777
quote:
lsu777
As always, you da bomb. Appreciate it.
Posted on 4/10/23 at 7:12 pm to GhostofLesticleMiles
quote:
Does he just want to lift to lift or is there an intended goal, i.e. Sports specific?
He plays football (when the rec league has a team, his JH and HS don’t have football). He has also has voiced interest in doing power lifting once he hits high school. All of this stems from last summer when he did a “strength and speed camp” at a different high school.
Posted on 4/10/23 at 8:22 pm to Scooby
Then have him move to the program I put up then you can move him to something else and introduce power cleans. But for now let the med ball serve as the high velocity lifts.
I would move to either a version of 531 or better yet some of the ppsa programs
I would move to either a version of 531 or better yet some of the ppsa programs
Posted on 4/10/23 at 8:40 pm to lsu777
The most important things are that he learns good technique to avoid injury, has the discipline to lift consistently whether he feels like it or not, and has patience and doesn’t try to overdo it.
Page 1 of 2
Popular
Back to top
Follow TigerDroppings for LSU Football News