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Workout routine for 13.5 year old
Posted on 7/15/24 at 2:19 pm
Posted on 7/15/24 at 2:19 pm
Thanks in advance….
Have a soon to be 14 y/o who is into sports.
What is a simple routine he can follow into build strength?
Have a soon to be 14 y/o who is into sports.
What is a simple routine he can follow into build strength?
3
Posted on 7/15/24 at 2:27 pm to xBirdx
531 beginner prep school
sub box squats for regular squats
sub sumo DL for reg dl
vertical jumps on squat days first
broad jump on DL days
40 yd dash before squats and vert jump
flying 20's(10 yd build up) before dl and broad jump
sub box squats for regular squats
sub sumo DL for reg dl
vertical jumps on squat days first
broad jump on DL days
40 yd dash before squats and vert jump
flying 20's(10 yd build up) before dl and broad jump
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[/url]Posted on 7/15/24 at 5:00 pm to xBirdx
At almost 14, his school doesn't have them lifting already?
Posted on 7/15/24 at 5:35 pm to xBirdx
Needs to be very simple programming but I think reps are important as well as simple linear progression. Id do 5x5 full olympic squats. Range of motion with good form is key. Definitely check youtube for proper form coaching.
Id go MWF with W being a light day if he needs more recovery. Do straight sets, add 5 total pounds each lift. Obviously youll start with weight he can handle, but he should be pushing himself the last two sets each time.
Idealistically, hell get the most benefit from weighted pushup. Practically, he needs to learn bench as thats what HS coaches will make him do.
Pullups until he can do 10 clean ones...then maybe throw in machines and/or weighted pullups
MWF 5 sets of squats, pushups amap, pullups amap
Timed sprints are also great. Keep it simple, often, and short
Id go MWF with W being a light day if he needs more recovery. Do straight sets, add 5 total pounds each lift. Obviously youll start with weight he can handle, but he should be pushing himself the last two sets each time.
Idealistically, hell get the most benefit from weighted pushup. Practically, he needs to learn bench as thats what HS coaches will make him do.
Pullups until he can do 10 clean ones...then maybe throw in machines and/or weighted pullups
MWF 5 sets of squats, pushups amap, pullups amap
Timed sprints are also great. Keep it simple, often, and short
Posted on 7/15/24 at 9:22 pm to RocketTiger
He will be in 8th- no weight program until high school.
Posted on 7/15/24 at 11:11 pm to xBirdx
Pull-ups > pushups. Get him good at those.
Good form > completing a rep. Teach proper form for all strength exercises.
Good form > completing a rep. Teach proper form for all strength exercises.
Posted on 7/16/24 at 7:26 am to xBirdx
assuming for sports performance just do the program I said. do the jumps, do the throws, box squat, press, bench, sumo deadlift
for the running, i wouldnt do what wendler says, its pretty shitty advice. just have them sprint 2x per week. if you can do hill sprints
start at about 5 sprints per day, 3min rest between sprints. need to be fully recovered. slowly build to 10 sprints mimicking game tempo. think a football play....5s work....1 min rest. 5-6 plays per drive then 7-8 min rest etc etc
for the running, i wouldnt do what wendler says, its pretty shitty advice. just have them sprint 2x per week. if you can do hill sprints
start at about 5 sprints per day, 3min rest between sprints. need to be fully recovered. slowly build to 10 sprints mimicking game tempo. think a football play....5s work....1 min rest. 5-6 plays per drive then 7-8 min rest etc etc
Posted on 7/16/24 at 9:19 am to xBirdx
Ok. In our school district in Texas, they start in seventh grade.
Posted on 9/17/24 at 3:07 pm to lsu777
Any need to swap up programs, less barbell centric maybe, for my 14 year old? He's been steady for 2 years and continues to make progress. Maybe the answer is same workouts and swap for different lifts. SSB for squat, incline bench for bench, etc? I just worry about his health. He's advanced as far as amount of weight, and I don't want him to develop any issues.
I'm going to keep things as is until he finishes with football season.
I'm going to keep things as is until he finishes with football season.
Posted on 9/17/24 at 7:13 pm to bamaguy17
I mean you can but man, he is 14, it’s the perfect time to be be lifting with the barbell and adding muscle.
I posted a conjugate program on here the other day that has links to programs designed by some of the best coaches in the world when it comes to sports performance
Why are you worried about his health? Is his form correct? One thing you can do is buy a velocity meter (OVR performance is my suggestion) and focus on the speed of the lifts doing box squats and pin bench
Oh and yea you could easily swap the lifts too. Ssb or box squat, incline or pin bench or floor press, pin press, sumo deadlift
Let me know
I posted a conjugate program on here the other day that has links to programs designed by some of the best coaches in the world when it comes to sports performance
Why are you worried about his health? Is his form correct? One thing you can do is buy a velocity meter (OVR performance is my suggestion) and focus on the speed of the lifts doing box squats and pin bench
Oh and yea you could easily swap the lifts too. Ssb or box squat, incline or pin bench or floor press, pin press, sumo deadlift
Let me know
This post was edited on 9/17/24 at 7:15 pm
Posted on 9/17/24 at 8:31 pm to lsu777
quote:
Why are you worried about his health? Is his form correct?
No reason to worry, his form is good.
I suppose I just worry about him chasing higher and higher weights and ending up like me with a bad neck. I feel like a conjugate program would do well, we’ve done that before with Brian Alsruh’s conjugate.
Posted on 9/17/24 at 9:01 pm to bamaguy17
If it’s for athletics than the one I posted the other day is much better than Brian’s
But it’s gonna be chasing numbers or speed, that is the name of the game. You don’t get hurt doing that unless you get too heavy for what you can handle
Beginner prep school is designed by Sandler for their 6/7/8 graders and his wife Juliet runs it in London Ohio, even have 5th graders getting in on it. One thing they do though, if bar speed or form is not perfect, you repeat
They also do 5 cycles of adding weight then go back 2 and repeat. So might have 10 weeks adding weight, on 11th week you would go back to what you did in week 6. Then do 10 more weeks of adding weight then repeat.
Goal after you strip the weight is better form and faster bar speed and that is where a vbt device comes in
But it’s gonna be chasing numbers or speed, that is the name of the game. You don’t get hurt doing that unless you get too heavy for what you can handle
Beginner prep school is designed by Sandler for their 6/7/8 graders and his wife Juliet runs it in London Ohio, even have 5th graders getting in on it. One thing they do though, if bar speed or form is not perfect, you repeat
They also do 5 cycles of adding weight then go back 2 and repeat. So might have 10 weeks adding weight, on 11th week you would go back to what you did in week 6. Then do 10 more weeks of adding weight then repeat.
Goal after you strip the weight is better form and faster bar speed and that is where a vbt device comes in
Posted on 9/20/24 at 8:43 am to lsu777
This question is a little bit of a tangent from the OP but I personally know of 3 kids that have fractured their backs. From baseball....how? Two of them were rounding 2nd, the third kid I don't know how they did it. They all play football as well and are tall kids. Not sure if they are lifting weights yet, but they are all 14 years old
Posted on 9/20/24 at 8:46 am to bamaguy17
quote:
This question is a little bit of a tangent from the OP but I personally know of 3 kids that have fractured their backs. From baseball....how? Two of them were rounding 2nd, the third kid I don't know how they did it. They all play football as well and are tall kids. Not sure if they are lifting weights yet, but they are all 14 years old
pars fracture....its actually really really common
mainly stems from lack of muscle & strength in the back to handle the deceleration forces placed on it from rotation over and over.
i highly recommend high rep reverse hypers or getting really strong on good mornings and back extensions for that reason.
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