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re: Lifting program for beginning teenager
Posted on 4/21/23 at 1:39 pm to Globetrotter747
Posted on 4/21/23 at 1:39 pm to Globetrotter747
A question I haven't seen asked, how are you supposed to gauge the weight of a kid hitting puberty? Not only are they building muscle, they are increasing their overall size as well. Normally, I would say 1-2lbs a month so maybe 2-3 lbs/month for a 12 year old?
I just figured his weight gain, it's about 1.7-2.0 lbs/month. I joked with him that when he sees his abs he needs to eat more
I just figured his weight gain, it's about 1.7-2.0 lbs/month. I joked with him that when he sees his abs he needs to eat more
This post was edited on 4/21/23 at 1:41 pm
1
Posted on 4/21/23 at 1:52 pm to bamaguy17
quote:
A question I haven't seen asked, how are you supposed to gauge the weight of a kid hitting puberty? Not only are they building muscle, they are increasing their overall size as well. Normally, I would say 1-2lbs a month so maybe 2-3 lbs/month for a 12 year old?
I just figured his weight gain, it's about 1.7-2.0 lbs/month. I joked with him that when he sees his abs he needs to eat more
pretty close, i would say at 12, 2 lbs per month is plenty. true puberty like 14-15 if eating correctly 3-4 lbs per month.
Posted on 4/21/23 at 2:02 pm to lsu777
also FTR for most young athletes i like box squats to a 12" box (for 12-14 years old). i like it Louie's way, sit on the box slowly, sit way back, release the weight off the feet9dont have to pick them up, just release the weight, then explode up using the hips.
perfect example of it. we want wide but we want our feet facing forward not out like hers are. we play sports with feet ahead, not out.
LINK
i beleive this even for goblet squat.
if you want to teach proper front squat technique, look at joey bergles
he has shite ton of great content
LINK
perfect example of it. we want wide but we want our feet facing forward not out like hers are. we play sports with feet ahead, not out.
LINK
i beleive this even for goblet squat.
if you want to teach proper front squat technique, look at joey bergles
he has shite ton of great content
LINK
Posted on 4/28/23 at 8:52 am to lsu777
My son finishes the Pool Party tomorrow. I'm moving him to 531 beginner prep school. He's going to hate that assistance circuit
I was thinking of keeping him on this even when football season starts, just dropping the circuit and the mile run. Any better ideas?
ETA: I was going to switch him to box squats
I was thinking of keeping him on this even when football season starts, just dropping the circuit and the mile run. Any better ideas?
ETA: I was going to switch him to box squats
This post was edited on 4/28/23 at 9:05 am
Posted on 4/28/23 at 9:40 am to bamaguy17
if he likes the ppsa program any reason you are switching him?
i only ask cause dont want him to go to something he will hate.
but as far as what will work best...prolly prep school as its a much faster progression
as far as in season
do main sets, cut supplmental down to 3 sets adn cut the circuits to 2-3 rounds
imo drop the mile run period from the start. waste of time imo but i know jim is just big on that not from a performance standpoint just because he thinks everyone should be able to. Personally think that is dumb but just my opinion which is based on, not trying to be the best in the weight room, so if it doesnt help me perform better on the field or add muscle....cut it out.
i only ask cause dont want him to go to something he will hate.
but as far as what will work best...prolly prep school as its a much faster progression
as far as in season
do main sets, cut supplmental down to 3 sets adn cut the circuits to 2-3 rounds
imo drop the mile run period from the start. waste of time imo but i know jim is just big on that not from a performance standpoint just because he thinks everyone should be able to. Personally think that is dumb but just my opinion which is based on, not trying to be the best in the weight room, so if it doesnt help me perform better on the field or add muscle....cut it out.
Posted on 4/28/23 at 9:52 am to lsu777
quote:
if he likes the ppsa program any reason you are switching him?
i only ask cause dont want him to go to something he will hate.
but as far as what will work best...prolly prep school as its a much faster progression
as far as in season
do main sets, cut supplmental down to 3 sets adn cut the circuits to 2-3 rounds
imo drop the mile run period from the start. waste of time imo but i know jim is just big on that not from a performance standpoint just because he thinks everyone should be able to. Personally think that is dumb but just my opinion which is based on, not trying to be the best in the weight room, so if it doesnt help me perform better on the field or add muscle....cut it out.
No real reason to switch, just that you recommended it. He starts spring training soon so he needs a 3 day program and prep school fit everything I was looking for. (is there enough back work in prep school? I don't like zero rowing, but that is a lot of chins)
I agree about the mile, but his school coach is an idiot that's "going to run the soft ones off" and I don't want him to struggle.
Posted on 4/28/23 at 10:03 am to bamaguy17
quote:
No real reason to switch, just that you recommended it. He starts spring training soon so he needs a 3 day program and prep school fit everything I was looking for. (is there enough back work in prep school? I don't like zero rowing, but that is a lot of chins)
I agree about the mile, but his school coach is an idiot that's "going to run the soft ones off" and I don't want him to struggle.
ok yea go get him on prep school then
for the circuit since its for a sport and he has expierence
circuit #1
DB squat- x 15 reps
DB reverse Lunge- x10
Dips x 10
Chins- x 5
farmers carry-x 50 yards
circuit #2
KB Swing- x15
DB Reverse Lunge(heavy)- x5
Ring Pushups feet elevated if possible- x10
Ring Rows feet elevated if possible- x10
suitcase carry- x50
once season starts, cut down to 2 each. for now try and get 5 rounds. prolly start with 2 the first 2 weeks. then 3, then 4, then 5 going up each 2 week cycle.
then back to 2 once the camp starts
sucks he has a coach that is gonna run soft ones off and make the kids slower. such a stupid mentality
after he does this a while, look at krypteia in the forever book.
Posted on 5/1/23 at 6:32 pm to lsu777
I think this was a good choice for my son. I had him row after bench sets. He’s going to be sore tomorrow after the circuit. I had him do: 15 swings, 10 pushups, 5 chins, and only 5 ab rollouts. All for 5 rounds, 2 min rest. He did pretty good, chins got sloppy towards the end but he did them unassisted
Posted on 5/2/23 at 7:26 am to bamaguy17
quote:
I think this was a good choice for my son. I had him row after bench sets. He’s going to be sore tomorrow after the circuit. I had him do: 15 swings, 10 pushups, 5 chins, and only 5 ab rollouts. All for 5 rounds, 2 min rest. He did pretty good, chins got sloppy towards the end but he did them unassisted
awesome, and if he did them unassisted, sloppy or not thats awesome.
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