Weight training for youth ???

At that age speed is more important. He will get the chance to get stronger n a year or so. Speed and footwork make the biggest difference at that level.

Now we do an off season training program but it is the SEAL workout. No true lifting except their own body weight

This isn't related to physiology or anything, but related to psychology.

I'd bet we all agree that exercise is good for kids. If a kid loves to run, let him run. If a kid loves the weights, let him hit the weights. (I agree with Calande about not letting them max out, but good luck keeping an 8th grader from seeing how much he can bench. )

My point is that if a kid likes it, he's likely to stick with it. I can't argue about speed work, or push-ups and sit-ups, but I can tell you that kids (like adults) avoid what they don't like. A fat kid got fat somehow, and that is where he is. If you tell the fat kid that all that matters is push-ups, then how will he feel when he can't do five? Same thing with a weak kid. If you tell a fat kid that running and speed work are most important, then how will he feel when he can't come close to what is expected from him? Now you get the fat kid to bench, and he can put up more weight than his peers. He has something to be proud of now, and will be more likely to stick with it.

Push nutrition, running, and push-ups/sit-ups. If the kid finds something else he likes that will make him more (put in your own word), then promote it.

resistance is resistance, doesnt matter if its body weight or wt on a bar...an obese kid who can only do one pushup is akin to doing his max bench press.

how so? weight training has been shown to speed the metabolism, improve bone density, improve core strength and the very sedentary show improvements in cardio vascular conditioning! An obese kid can change his self esteem with some muscle growth and improvement in strength an speed.

Bottom line for me, I am a believer in the benefits of resistance training regardless of where the resistance comes from. If its enough resistance to stimulate changes in the body then its a good thing.

You guys are giving me alot of good info.
A little back ground:

My son is lean and big, about 5'6", 140 lbs. @12 years old.
He has always been good at football, physically, but only over the last year has "the bulb come on" mentally. He has really gotten the "I want to be great" attitude, which I think is great.

I have watched the BFS dvd's and gotten some good info from them, even though they only briefly mention Jr. high schoolers, so here is what I am planning:

I am going to allow him to do some weight training, but not with heavy weights. I am only gonna allow him to do the explosive, football related weight training (box squats, cleans, & bench press). Again, not with heavy weights. The remainder of his lifting regime will consist of push -ups, pull-ups, chin-ups, dips, and sit-ups. This will all be done only 3 days per week (M,W, &F).

The other days (T, TH, SA), he will do speed/footwork stuff. Dots, stretching, jumprope, plyometrics, and good old fashioned jogging.

Sunday is off day.

Hell, this may actually help get my fat butt in shape to. Of coarse, we will only do this as long as he in interested, and until Lacrosse season starts.

What do you all think

well , I wont argue against cardio for sure, however building muscle at the same time is a good thing because more muscle means burning more cals at rest. That means fat loss. the goal is to lose fat, not necessarily wt.

You see, this is why I hate posting on boards sometimes. Did I say that? Did I say anything about anyone being "fat"? Did I say anything about running any distance with any kind of a time limit? Did I even mention anything about adults? Please don't try to make your point by putting words into my mouth, and perhaps before arguing just for the sake of arguing, think about adding something constructive instead.

Coach Calande, reading your post with the workout schedule I do have a few questions. What about crunches as oppose to sit ups? For the record, I favor the sit-ups, but that is a whole other argument. How do you feel about high number of reps for the purposes of endurance, say 12-15 with lighter weights, instead of the 5-8 you suggested? Or is there a down side to this? And exactly how many 40's on Wednesdays (and why only once a week on the sprints)?

Unfortunately...as well written as most of these plans/posts are...they are factually incorrect. The "strength" gains exhibited by prepubescent kids are not muscular strength gains, but rather changes/improvements in the motor skills and motor system units governing the activity. These "gains" wouldn't transfer to the field (ie, improving the motor system that governs the squat does not give you "stronger legs" on the youth football field.

That said there is still a TON to be gained..work ethic, habits, becoming goal oriented, self efficacy, ownership in ones success, and quite frankly a placebo effect that will probably increase aggressiveness on the field.

You have to be careful with blanket statements. I personally have trained hundreds of young teens in weight training and without any doubt there have been significant gains in STRENGTH that go well beyond nervous changes and coordination for example. I had one younger go from a thin 160 lb tight end to a thick 210 pounds and very strong. he is just one of many that made significant muscle mass and strength gains. I would say that many times these gains do indeed transfer to the field. That of course can come back to the coaches role in making that happen.

You cant be serious. Neuromuscular gains in the first few weeks maybe, but after a year of progressive training?

yes, I have seen 8th graders (13 to 14) put on significant muscle mass as they train thru the year and over the summer to become strong 9th graders.

I didnt have too many 6th graders involved in lifting (10-11) but any 7th graders that were going to play 8th grade ball most definitely lifted with us. They can build muscle mass. I dont know where you get your info from but Im guessing you were not an exercise physiology major?

Yes.. that is correct. The body will adapt, but until puberty, the strength gains will not be significant. Much of this depends on what you consider "youth" Someone who is just getting ready to turn 13---on the fence. Obviously each individual is a bit different, but prepubescents will not develop a significant amount of muscular strength until their body is ready

As I clearly stated though, so many other valuable traits can be learned through training, so I do think it is a good idea, and it will have the boy ahead of the game once his body starts to really develop




Correct, I did not major in Exercise physiology. I got my Masters in it.

In this situation, we are both correct because we are talking different ages. I was referring to what I consider "youth" (13 and under) and you are talking about 13,14 and up.

Ok, the original poster was asking about a thirteen year old boy. I started lifting weights at 12 and made decent gains as a thirteen year old. Most of the football team lifted and gained size and strength too. Did it translate to the field? we were winners at that level and some of them went on to play for state title winners. (our school fed two different high schools)

In any case, Its personal choice and I imagine like any other topic there are going to be a wide range of opinions and experiences. I do agree, puberty is a factor in the actual visible gains and overall results.

I see what you're saying Steve, and it probably also has to do with the individual kid.... I've seen some 12-13 yr olds whose voices had already changed and who had more facial hair than I do now, lol... but these were exceptions. Like I said, they started acclimating them into the schools weight training program here in the 8th grade(thats like mostly 13 yr olds if they haven't stayed back any grades). Not sure how seriously they were into it then, but it kinda started for real in the 9th grade.

I'll say up front that this is a very intriguing thread...

I think the most valuable part of having younger athletes participate in weight training program is the SIGNIFICANT advantage they will have in terms of FLEXIBILITY and TECHNIQUE when the get older and are ready to handle real loads. So many of 9th graders I get cannot squat correctly because the have so little hip and ankle flexibility. Case in point...

I have two children, my son is 8 (plays soccer and baseball) and my daughter is 11 (plays volleyball and soccer). I have begun taking the both to the weightroom a couple times a week. We spend a whole lot of time lifting 3/4" PVC pipe (best teaching tool in the history of the weight training), doing pushup variations, and working on core strength. We work on both strength movements AND explosive movements. They both can jump shrug and push press with great technique. They both know the difference between the snatch and clean width grip. My daughter is a far better squatter than my son, both in the overhead and front squat, because she is more flexible. My son's flexibility has gotten much better just from overhead squatting with PVC with his feet placed on other side of a door jam. He must keep his torso vertical and his heels down to avoid planting his nose into the wall. My daughter can overhead squat with fantastic technique lifting a 15lb barbell. We went from PVC to PVC filled with sand to PVC filled with rebar AND sand to this light barbell. My son will be able to move to something weighted soon.

Last night we had my buddy's 13-year-old son with us. His a tall, thick kid for his age and has been a successful baseball and football player. He had terrible time overhead squatting even at 13. With PVC in his hands, he would fall backwards, bend over like he praying to Allah, try to squat on this tip-toes. I'm quite sure that had he LEARNED THE MOVEMENTS earlier, he would be able to handle weight now. He could not do 5 good pushups. Bottom line is that his strength and flexibility have not kept up with age and growth.

My kids spend a lot of time doing pushup variations... "modified" push-ups from the knees, pushups with feet on the floor and hands on bench, and standard pushups. First step there is using the "Plank" position to build the core. The moment that position breaks down during a pushup, it's time to modify it.

I feel VERY confident that if I stress range of motion and technique, stay in a 5-8 rep range, stay AWAY from any 1RM work, my kids will benefit tremendously from the work we do.

Here some links to some interesting resources...

Olympic Weigthlifting and the Young Athlete by Tim Swords

USA Weightlifting Position Statement and Literature Review on Youth Weightlifting

NSCA Position Statement Youth Lifting (pdf file)

CrossfitKids web site