Teenagers and Weight Training (part 2)
Try to make the routines fun, not an ordeal. Never force youngsters to train against their will. They can do all free standing exercises, flexibility exercises, plus the learning of sport skills and the related sportsmanship and team work required in such sports. Weight training exercises should as we said in part 1 be light to medium and avoidance made of the potentially dangerous exercises such as dead lifts, heavy cheat bent over rowing, cheat barbell curls and the spine busting bending heavy low squats.
The wearing of a lifting belt is a good habit to encourage. Recommended exercises include good style full range movements such as light barbell squats to parallel, presses behind neck, but pad the bar and do not bounce the barbell on the spinal column at the back of the neck. Also try medium grip barbell bench presses, don't bounce the bar on the chest or overarch the back. Don't attempt limit lifts. When anyone is bench pressing there should always be a spotter around to prevent accidents. It has been known for death to occur when a bar has dropped upon the lifters neck. Never practice heavy bench presses alone.
The majority of dumbbell exercises are no problem at all, but always make sure the collars are secure. Lying triceps stretches for the arms and standing lateral raises for shoulders. While performing sit ups for abs, stick to the crunches version, keeping the knees bent and aim for fitness by encouraging high repetitions. Sometimes forgotten at this age is hygiene, so train in clean clothes and footware which will help to avoid infections such as atheletes foot.
WEIGHT TRAINING THE OVER 14's The safest and recommended age range to begin with weights is over 14 years old. Virtually any excercise can be carried out except over heavy dead lifts or barbell rowing, which can be painful on the lower back and heavy squats which can lead to knees problems as well as hip problems later in life.
Schedules can be come longer and will soon show more evidence of muscular development. The normal precautions should be observed i.e. warming up to guard against injuries and above all, pay attention to what you are doing. It is best to exercise in good style using full range movements. I would also advise participating at this time in sports such as gymnastics or martial arts. We have to stress if you take on training youngsters, then you also take on full responsibilities for their health and safety.
ROUTINE FOR UNDER 14s Warm up with some running on the spot, twists, knee bends and arm swings. Then go onto exercise 1: Press behind neck with barbell. 2 sets 8 to 10 reps Ex 2: Half squats to bench top with barbell. 1 set 12 reps for the legs and lungs. Squat stands must be used and the young trainer must have a spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 use a light weight, the main purpose is for chest expansion and always use after squats when you should still be somewhat breathless.
Ex 4: Barbell bench presses 1 x 10 reps, have a spotter standing by, don't bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don't cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then its ok to add more sets, great to obtain that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.
ROUTINE FOR OVER 14s As above always warm up Ex 1: Alternate dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time try to go right down full range, but don't bounce at the knees. Have a spotter standing around and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight is not important, light to medium is enough, the main idea is to encourage chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12
Ex 6: One arm dumbbell rowing 3 x 8 for lats and arms and shoulders, use fairly heavy weights as this is quite a safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and main bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and finally pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for added resistance, calves on a block to obtain max stretch, always a must in calf training.
Never insist on high poundage and concentrate on slow but sure progress. Dont forget a good diet and healthy habits will help good progress too. Encourage rest and relaxation as well as the eating of nourishing foods including proteins, vegetables and fresh fruit. It is also important that they mentally active while they are not training, so make sure they have a hobby or two to help them focus more on their training.
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