Need help w/ program and supps for 13 year old son....

[IrightI]

Do any of yall have experience with workout programs geared to teenagers? He plays baseball year round on select tournament teams. I'm thinking that some core exercises w/ cables, arm bands for the shoulders, tri's, but not much heavy weight. right?

I was hoping that someone may have played baseball way back when and remembered the routine/s.

Also, N2 you may help me here, can teenagers use aminos or protein powders w/o any troubles? (other than gas, which they find halarious)

thanks,

TxB

 

[cgar1228]

aminos would be a great thing to give him before and after either weight training or basketball practice to help his muscles form. N2 will most definitely point you in the direction of Gear which is an amino with one of the best proteins in it as well called plasma protein. If he is naturally skinny like most basketball players then give him some kind of protein shake during the day preferable after training. When I was that age I was a twig and didn't know that all I needed to do was up my calories and protein and I would grow. It's that simple.

 

[shibs]

yeah what he said ^^ and i think when i was that age i even knew people that took some low dose creatine mono.. correct me someone if i'm wrong, but i don't think it would hurt.

 

[shibs]

oh and why not any big movements like bench and squat? it'll only be good for him

 

[burnthiscorpse]

at 4:30 every day my gym is invaded by 15 jackass 13yr olds and their coach for whatever sport they play. I say jackass because this dick head coach has taught them NO manners or gym etiquette.
He has them doing deads, power cleans, and a bunch of power movements.

 

[IrightI]

at 4:30 every day my gym is invaded by 15 jackass 13yr olds and their coach for whatever sport they play. I say jackass because this dick head coach has taught them NO manners or gym etiquette.
He has them doing deads, power cleans, and a bunch of power movements.

he is a dickhead. He could at least tell them to stfu and watch some of the men going through their movements/ routine to see correct form, etc. Yes, some squats, ham work on machine, some power stuff is good, making SURE he uses good form. At 12, he'll be 13 in a week, I'm more concerned with core work, keeping his shoulders strong with emphasis on his rotator cuff area. His sport is baseball, so other than some good glute work, quad, and hammy stuff, I'm at a loss as to what the exercisis are anymore. Especially for kids.

They use bands for shoulder strength, so cables would do for that. Core work, other than crunches, I'm drawing a blank.

discuss....

 

[JDid23]

i guess this is somewhat related, but a good friend of mine is going into his freshman year at a top notch D1 baseball school and when i saw his routine i was surprised to see no pressing movements to strengthen his shoulder.. However, there was a lot of shoulder prehab movements to prevent injuries. Does your son pitch?

 

[IrightI]

i guess this is somewhat related, but a good friend of mine is going into his freshman year at a top notch D1 baseball school and when i saw his routine i was surprised to see no pressing movements to strengthen his shoulder.. However, there was a lot of shoulder prehab movements to prevent injuries. Does your son pitch?

yes, but mainly SS. Your right about your friend, they really watch building muscles with bench, millitary, etc, because they don't counter it well enough with rear movements. It's easy to tear something with a big strong front delt used for arm speed, then nothing to use for a break after the pitch/ throw.

what's the chance of getting your buddy to email/ fax you his routine? That would be too awsome. I could just adjust it to fit a 13 year old.

and yes, the routine is just about what you see guys that are rehabing a rotatot cuff tear. They use bands and hold your elbow to your waiste, pull front, then rear, what would amount to very light front raises, etc. Your exactly right....

 

[JDid23]

yes, but mainly SS. Your right about your friend, they really watch building muscles with bench, millitary, etc, because they don't counter it well enough with rear movements. It's easy to tear something with a big strong front delt used for arm speed, then nothing to use for a break after the pitch/ throw.

what's the chance of getting your buddy to email/ fax you his routine? That would be too awsome. I could just adjust it to fit a 13 year old.

and yes, the routine is just about what you see guys that are rehabing a rotatot cuff tear. They use bands and hold your elbow to your waiste, pull front, then rear, what would amount to very light front raises, etc. Your exactly right....

I could definitely get him to give you his routine, but it's really not good. I'm not trying to say i know as much as baseball coaches, but the structure of the routine is completely off. They have him running, doing leg extensions, leg curls, and abs ahead of doing front squats. There is almost no upper body work minus hammer curls, forearm work, back work consisting of cable rows, pullups, and lat pulldowns and prehab work for shoulders.. he also does deadlifts at the end of his back day.

If you still want it, let me know- i can try to get him to send it to me before i leave for college tomorrow but again i want to reiterate that it's terrible. He's just naturally a really good pitcher.

 

[IrightI]

I could definitely get him to give you his routine, but it's really not good. I'm not trying to say i know as much as baseball coaches, but the structure of the routine is completely off. They have him running, doing leg extensions, leg curls, and abs ahead of doing front squats. There is almost no upper body work minus hammer curls, forearm work, back work consisting of cable rows, pullups, and lat pulldowns and prehab work for shoulders.. he also does deadlifts at the end of his back day.

If you still want it, let me know- i can try to get him to send it to me before i leave for college tomorrow but again i want to reiterate that it's terrible. He's just naturally a really good pitcher.

no, absolutely I want it! If a D1 school has him doing it, it must have some value. I agree, baseball routines are different. That's why I'm at a loss on putting one together. If it was just purely weight training, that would be easy. I LOVE to see it.

thanks. I'll PM you my email addy.

 

[ExtraMile]

Ok first up I would say to leave out any supps. Providing him with supps will just set him off on a bad track. He needs to know there is no magic pill, and there is nothing that will replace a good diet. Get him started with that mentality. If he's just looking to get better at sport I wouldnt go crazy with a diet just make sure he is eating 3 or 4 decent meals a day, sweets and biscuits and crisps and stuff could be eaten occasionally depending on how likely he is to get fat. You dont wanna make it boring for him, kids eat sweets and at 13 he shouldnt be worrying about cravings or whatever. But keep it limited try not to let him eat like shit all day long.

First few weeks I would have him train once every 3 days or so. 2-3 sessions a week. I would also spend a long time working his form on deads, squats, benchpress, military press etc. No need to go really heavy even when he has learned good form but I wouldnt just get him doing cables and arm bands and stuff...

You could do squats, benchpress, chins one session then military, deadlifts, dips another session. Throw some abs in after one workout then some grip work after the other.

keep it simple and fun for him imo...

but ultimately it comes down to you as the parent to make the decision if he is old enough to lift weights yet

 

[burnthiscorpse]

Mine is 9 yrs old. entering 3rd year of football. 5'0" 125 lb. The only thing I have him doing is push-ups and cardio based endurance stuff. Like sprint 20 yds, drop and do pushups, bear crawl, drop and do push ups, ect. Gauntlet type stuff.
once he is 13 I will let him loose in the gym under my supervision. Once i start to see a physical difference after 6 mos or so then the only supp i will give him will be aminos. Other than a post w/o shake ofcourse and possibly a casien shake pre bed. I would just stick to those "natural" type things if your going to give him supps. Feed him lots of red meat. If he's not prone to get fat then turn him loose on the whole milk. But again, we're getting into size and mass here. I dunno how you wanna approach a baseball program.
Definatley get some bands and learn the rotator strengthening movements and make him do them religiously.

 

[CheapPinz]

The shoulder is one of the least stable joints...basically the ball of the humerus is sitting in the socket held in place by the musculature and the labrum. Pitchers use a lot of rotational movement and after the years of pitching will be more flexible than any of us. I'd want to strengthen the rotator cuff musculature, chest, back, and abs. My rationale: I'd want strong abs so the pitcher has a good stance, great balance and control of motion. I'd want the chest and back to be strong to support the throwing movement he will repeat over and over, and I'd want to strengthen the rotator cuff musculature to avoid injury and maximize the repetitive motions he will be doing..

I was never taught any reason why a young person couldn't start some of the same exercises we adults do in the gym. I'd be focusing on good form, slow controlled movements, and lower weights progressing as tolerated.

biceps curls with dumbell, tricep: kickbacks or with cable
bench press: practice motion with bar first of all. that's 45#. once that's perfect, add small weights.
dumbell flys. there's no reason why he can't take small dumbells, lie on the flatbench and press them
lat pull downs. a controlled, symmetrical exercise. I can't see a way this could be screwed up or cause injury.
bent over row with dumbell. one leg kneeling on a flatbench, same arm stabilized on flatbench. R arm has dumbell, R leg: foot planted on the floor. straight back & bending at hip. have him repeat the row motion pinching the shoulder blade..
cable or rubber band rotation exercises: with upper arm fixed along body&elbow bent @90degrees: pull band towards stomach 3 sets of up to 30...and then change directions to starting from arm at stomach to moving away from body.

shoulder stretch: either leaning into a corner or a 3 level doorway stretch..
I'd google proper stretching specifically for a pitcher. I haven't treated an advancing athlete like this in a while and I'm sure research has changed what is suggested. Look for safe, recommended stretches for pitchers recommended by orthopedics and PTs...