workout routine for my 13 year old

[floridagrowin]

Hey guys, my 13 year old son wants to play football next year and wants to get some size. He's 5'2" tall, weighs 95 lbs., can't be more than 2% bf. Can someone help me with a basic workout routine and with how much protein he should be getting, supplements ect.? I'm affraid I would have him doing too much if I planned it out myself. Thanks

 

[15yroldinNY]

Are you sure youwant him in football? At 95 lbs he'd dominate at wrestling..

 

[floridagrowin]

Bet he would

It doesn't matter what I want, it's his choice. I'll support him 100% as long as he puts forth 100 % effort.

 

[15yroldinNY]

Thats great man. Football is all about squats, deads, cleans etc....I dont know if you want to implement that routine on your boy...How tall are you? He prolly has a good chance he'll grow a lot more..

 

[floridagrowin]

I'm only 5'9", He should be 5'11" or so by what his doctors predict. He just wants to gain some weight/muscle. he is very athletic already. he played soccer for three years then just quit. Wish I had his six pack.

 

[15yroldinNY]

Damn, the kidis lucky then..In football though, make sure he top speed, cause thats how the coaches notice you..

 

[Freak Show]

15yroldinNY- WHOA, WHOA! Slow down big fella! This kid is 13. Even if he had a great teacher, that is way too young to start squats, cleans, etc.
FloridaGrowin - Keep it simple and fun. Don't go nazi on this kid or this will not be a lifestyle he will want to pursue when he's older. Weights are fine. I teach a teen weight lifting class for kids 12-15. This kid first needs to work on simple things like balance and control. This is an example of a intro program I give to these kids based on workouts from Designing Resistance Training Programs by Fleck and Kramer:

EXERCISE SETS REPS
Leg press 3 10-15
Bench press 3 10-15
Leg curl 3 10-15
Pullup/down 3 10-15
Leg extension 3 10-15
Shoulder press 3 10-15
Leg lifts/rev. crunch 3 20-30
Crunches 3 20-30

TWO TO THREE TIMES PER WEEK
Work in some low impact plyos and other agility drills to keep strong ankles and quick feet for ball.
Introduce him to squats and deads by performing them with bodyweight or something light like a broomstick. Don't let this kid get sucked into the fucked up form most high schoolers have. These kids never got the guidance and trust me they'll suffer one day for it.

 

[floridagrowin]

Thanks Freak Show

That's what I'm looking for, some basics. I don't want to do too much with him but I just don't know what's too much. Thanks for the info. I'll keep you posted on his progress and will probably ask for some advise later too. btw, What kind of supplements if any do you sujest.

 

[Freak Show]

Re: Thanks Freak Show

btw, What kind of supplements if any do you sujest.

Any time FG! It gives me a chance to help people who want it, unlike the losers at my gym. As far as supps go, I'd have to say again keep it simple. Remember, he's thirteen. I can't go into all this scientific details as why supps are bad for kids this age, but I feel in my heart that there is a good reason kids should wait. Again, I can't explain it perfectly. Stick to a multivitamin and MAYBE a weightgainer. Here's something to keep in mind. Don't let some shithead at gnc sell you something with all the "latest" supps crammed into a drink. There are some really good weight gainers with nothing but whey protein, maltodextrin carbs, and some flavorings like chocolate. Read the ingredients first. One I recommend is Prolab's N Large. However, don't go the full 4 scoops. Its like 600kcals in water alone. Try 2 scoops cuz he'll probably wanna put milk or juice with it to taste better. If you're lookin for a good deal on this stuff go to:www.dpsnutrtition.com

 

[floridagrowin]

Thanks again Freak Show

 

[nipat]

Hi, I have a 13 year old son too. He is 5'4, and weighs 98lbs. I have a home gym weight machine, and i was wondering if anyone could give me a workout routine for him to put on some muscle mass.

 

[Jocques Straap]

there is nothing wrong with anyone, at any age performing a squat or a deadlift. It's the loading and technique, not the exercise that carries risks.

The key is to keep the focus on technique improvement, rather then increasing the load. Once your son is able to squat, deadlift, whatever exercise you choose, with perfect form. Then you can start to gradually increase the load.