Weightlifting & Exercise/Workout plan for 13 yr old


My son is currently playing Basketball. I would like to add in some additional light weight training and core exercises plus cardio to improve his game performance. He eats very well just not a big fan of breakfast every morning. He is about 5'3 and weight 105.

What do you recommend?

First I would try to get him on a consistent breakfast routine.  Start small and build from there.  Breakfast is important to start the metabolism going and get calories for energy in your body.

I would start with some bodyweight exercises such as push-ups, pull-ups, some squats, and lunges.  Work on the technique so that when he gets older and his body can handle some weights the technique won't be an issue.

For core, I would do planks and side planks.

For cardio, jumping rope is good for basketball players.  It also helps to improve quickness and agility.  Start with a small time frame and then build up to 15 minutes.

Hope that helps you out.

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Adam Kessler


I am a speed expert. I can answer any questions you have in regards to getting faster and quicker. Also, any other sport-specific training questions that you may have. Strength training is important to developing speed so if you are an athlete needing help on your strength program, I can also provide assistance.

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