8 replies to this topic

[goldy]

My son and his friend want to start working out to get ahead for next years football season. My son is around 100 pounds, is fast as hell and can tackle some of the biggest boys. plays wide receiver, half back and running back mostly. his friend is unnaturally huge for his age. must be close to 200 and over 6'. he is their best lineman, like a brick wall.....

So what should i have them do? i think a 5 day split. the big question i have is sets and reps.... should i have them go to where if they can do 6 reps, up the weight? how many sets? they are not allowed in the free weight section so it has to be all machines. luckily this gym has more machines than i have ever seen.

Any help appreciated.

[MindlessWork]

What about a routine structured to build the legs and back primarily? As for supplementation, creatine's good for a boy your son's age.
Smith machine squats and deads are an example

[BLUESTORM]

They need explosive power. Routines of guys I know that played football were very close to that of powerlifters routines. I know their coaches bitched them out if they were doing isolation movements, like curls. Basics core lifts will do them good.

[OldPLer]

at that age keeps reps up and only raise the weight when they can complete 8 or 10 reps with perfect form.
As Blue said dont worry about small muscle movements now, work on core, but any 13 year old wants bigger biceps so it is hard to talk them out of curls, lol
Main thing is to keep them motivated so dont make the workout so hard they dread it.

[BD_554]

Tried and Proven

Compound Basic Movements
Squats
Deads
Bench
Clean and Press

Throw in some intense cardio in there only occasionally like running bleachers, running with a sled, etc. and you should have it. Just stretch, feed, rest, and repeat. This will force him to get stronger/grow. A good weight gainer could help to pack down some needed calories. I would say try to make as much of it quality whole food as possible. Something like 1.5G protein, 2-3G carbs, and .5-1G fat per pound.

[schultz1]

I would not do any high reps with them. They are needing to build speed /explosion power. Not slow grinding hypertrophy. I would recomend that you find someone in the area who is a certified olympic lifting coach through USA weightlifting. Everything that they would do in an oly gym is exactly what they need for football or any other sports training.

[MissKBuff]

#1 - METABOLIC TYPING!!! This is extremely important for boys that age to get their natural HGH, etc...pumping...

then move on to the program design. I would suggest and entire body work out - free weights ONLY...(machines will train a younger body to eliminate the core neurologically)

One set to failure for each muscle followed by a hold - no more than once a week.

My 2 cents

[schultz1]

I have an 11 yr old daughter that plays ice hockey. She trains twice a week with a olympic lifting coach, who is certified through usa weightlifting. The program is similiar to what you discuss in that it is whole body. However, reps til failure are the number one cause for injury in lifting. We focus on proper form and, moving the weight as quick as possible ie speed and explosion. The core gets considerable work do to all of the overhead lifting that occurs with snatches, jerks, high pulls frot squats etc. High reps is 3. Form stays tight and you work the whole body including the CNS. You can go to usa weightlifting website and find a coach in your area. You will be glad you did this. The sport specific carry over is tremendous. One thing we must all remember is that we ( most of us anyway) are training to get bigger, or leaner or some combination of the two and, not training to play a sport. For sport specific training it is totaly diferrent.

http://weightlifting.teamusa.org/

#1 - METABOLIC TYPING!!! This is extremely important for boys that age to get their natural HGH, etc...pumping...

then move on to the program design. I would suggest and entire body work out - free weights ONLY...(machines will train a younger body to eliminate the core neurologically)

One set to failure for each muscle followed by a hold - no more than once a week.

My 2 cents

[MissKBuff]

I have an 11 yr old daughter that plays ice hockey. She trains twice a week with a olympic lifting coach, who is certified through usa weightlifting. The program is similiar to what you discuss in that it is whole body. However, reps til failure are the number one cause for injury in lifting. We focus on proper form and, moving the weight as quick as possible ie speed and explosion. The core gets considerable work do to all of the overhead lifting that occurs with snatches, jerks, high pulls frot squats etc. High reps is 3. Form stays tight and you work the whole body including the CNS. You can go to usa weightlifting website and find a coach in your area. You will be glad you did this. The sport specific carry over is tremendous. One thing we must all remember is that we ( most of us anyway) are training to get bigger, or leaner or some combination of the two and, not training to play a sport. For sport specific training it is totaly diferrent.

http://weightlifting.teamusa.org/

#1 - METABOLIC TYPING!!! This is extremely important for boys that age to get their natural HGH, etc...pumping...

then move on to the program design. I would suggest and entire body work out - free weights ONLY...(machines will train a younger body to eliminate the core neurologically)

One set to failure for each muscle followed by a hold - no more than once a week.

My 2 cents

I am also certified in program design its easier to get an injury by lifting weights explosively and quickly as you can tweak muscles and form can fail easier. with one set to failure its slower more calculated movements and you can't injure yourself, especially near the end of the set as your body is too weak. i do knoqw that sport specific training is different...