Expert: Carlos Torres Date: 6/30/2008 Subject: beginning weight training for 14 yr old male
Question My son is going to be playing football in the fall. He is currently 14yrs 5'5"-125lbs. He is looking for a regiment to increase muscle and weight.
Answer I would start with just a basic routine since he is young and his body is still maturing.
Here is a sample workout:
3 sets of 8 reps each for each exercise
Superset 1
Pushups (incline if he is strong enough)
Bent over rows
Superset 2
Squat Press
Pullups or Pulldowns
Superset 3
Deadlift
One leg calf raises
Superset 4
Plank hold for up to 1 minute
Side lunges
Superset 5
Side plank for up to 1 minute each side
This routine would be done 2 to 3 times a week. Twice a week during the season and 3 times a week in the offseason. I would suggest he start off easy, maybe 1 or 2 sets with lighter weight. Progress slowly and increase weight and intensity only after form is perfect. You can look up these exercises on www.youtube.com
I would suggest you purchase some information products from www.topfitnessprofessionals.com . You may also want to find a trainer, coach certified as a strength and condition specialist or youth conditioning specialist. Hope that helps.
