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Reply to "Advice Needed - 13U Player Most Important Things Before High School"

This link from the Mayo Clinic is a pretty good, short summary on strength training for kids (which is what we're talking about) http://www.mayoclinic.com/heal...gth-training/HQ01010 .  If you look a little deeper you'll find papers talk about how younger athletes tend to gain reasonable muscle mass performing 10-15 reps in 1-3 sets with lower weights (say 65%1rm).  This is different than adults who generally need to go with higher weights (85%1rm) and lower reps to build strength.

 

Another benefit of starting younger is that you can take the time to learn how to lift properly so that you reduce the likelyhood of injury when you become more mature and start lifting serious weight.  Besides strength training, I would also recommend that a 13 year old start SAQ training and correct any issues with their running mechanics.  By the time you're in HS you want sprint with good form, lift with good form, and be in good condition (especially core).

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