Skip to main content

20 replies

Program for a 13 year old?

C ctandc500+ posts
The kid has been pestering me about lifting weights for almost two years now. I told him not until 13 or so. I just worry about injuries pre / during puberty etc.

Any recommendations out there?

If it matters he turned 13 Dec '09. Still growing steady. Currently 5'6" 155lbs, size 12 shoe... (Can you say DUCK?)
Original Post

Replies sorted oldest to newest

H Harv100+ posts
The US Ski Team has done extensive studies about the best work outs for potential olympic athletes at all ages. Honestly, their workouts are pretty much the exact same thing the "professional" youth baseball training camps recommend as well as the weight programs at Colleges and the professional ranks.

You can go to USSA.org and download teir workout program for free, its a lot of information.

As a general rule, age 13 physiologically for most young guys is too soon for weights. Body weight exercises (push ups, situps, chin ups, dips, etc), running activities, throwing activities, kicking activities, sprinting activities, basically playing sports in some form every day will get you where you want to be.

Developing good habits, good nutrition, good sleep, a good smile.....learning the respective games and good sportsmanship is likey sufficient.

Lifting weights can cause unbalanced development leading to injury and a good weight coach is generally not available or way expensive at 13.

Surgical tubing exercises, box jumps, mowing the yard, raking the leafs, shoveling the snow, developing good flexibility exercises...thats the way to go.

But again, it depends on physiological age, not actual age.

Cheerio
N ncball100+ posts
quote:
Originally posted by BobbleheadDoll:
I lifted 2 hours before school and 4-5 hours after.
Later in HS I also had 2 weight training classes I taught. I was a body builder and an athlete.


I call BS. I was a competitive power lifter (over 2,000 lbs. for 3 lifts), a kinesiology major, and worked for a sports nutrition company for years that sponsored some of the top bodybuilders in the world.

NOBODY worked out that long- EVER! Sure, you can jerk around for hours in there and get nothing accomplished. To say that you trained for six hours would mean you put your body in a state of over-training which would lead to catabolism.
Last edited by ncball
B BobbleheadDoll5,000+ posts
BS ? Another Calif guy who wants a ****ing match.
Anyone knows there is down time between exercises. I was talking about total time I dedicated to to my workouts and that I started at a very young age without injury.
If you are so smart you know that a power lifter has a totally different regiment than a body builder. That is why I mentioned body building and athletics. It is about isolating and definition of the various muscles. Clean and jerk is about power and technique.
I still at 65 lift for an hour a day but much lighter weights.
J JCBaseball36510+ posts
This is a baseball thread and the thread maker wants a program for a 13 year old. While the 6 hour a day workout may have worked for you a baseball player will most likely not gain much from it and especially not a 13 year old ballplayer who should be working out probably no longer than 30 minutes.
You are very, very right bobblehead when you say that power lifting and bodybuilding are two very different things
J JCBaseball36510+ posts
ctandc, at thirteen he should be honing in on his skills in
1. Hitting Mechanics
2. Pitching Mechanics
3. Throwing Mechanics
4. Fielding Mechanics
5. Running Mechanics
6. Using the "core" to create power

also...the goals should be
- Balance
- Agility
- Coordination
- Anaerobic Conditioning
- Baseline Strength

As far as training, he should work on
* Dynamic Warm-Ups
* Bodyweight Exercises
* Shoulder Capsule Pre-Hab
* Power Lifts with very light weight
* Med Ball Lifts
* Core Training
* Sprinting
* Agility Ladder
* etc.

He is growing so his strength will come. Make sure he has a solid base in his baseball abilities, and if all you do as a workout is...
1. Dynamic Warmup
2. Med Ball/Core Work
3. 2-3 "Power" Lifts
4. Sprinting or Agility Ladder
you should be ok.

Remember, it is about quality, not quantity.

At thirteen, eating right, getting rest, and learning how to swing a bat are more important than testing your one rep max for bench for 3x10 with five minutes of rest inbetween sets...
B BobbleheadDoll5,000+ posts
I excelled at BB. Football was my sport of choice and I had a scholarship to the University of Tennessee in Football.
I think people way over think things today. I pushed myself but was careful not to overload and strain my muscles. I also kept great postire working the muscles until they were tired. I followed the Weider program back then. Weight training is the greatest.
Last edited by BobbleheadDoll
C ctandc500+ posts
He does plenty of baseball work. Hitting, throwing etc. Power with hitting has never been an issue, even now as a 13 y/o on the big field.

He's just after ME to be able to "workout". He also plays basketball. I'm going to have him just work with body weight exercises for now.

I'm also looking at a local place to work with him on speed and agility training. He was always one of the fastest kids on his team, until this recent growth spurt. His running form needs work...I guess he's still getting used to his "new" body.

Appreciate the feedback.
N ncball100+ posts
quote:
Originally posted by BobbleheadDoll:
BS ? Another Calif guy who wants a ****ing match.
Anyone knows there is down time between exercises. I was talking about total time I dedicated to to my workouts and that I started at a very young age without injury.
If you are so smart you know that a power lifter has a totally different regiment than a body builder. That is why I mentioned body building and athletics. It is about isolating and definition of the various muscles. Clean and jerk is about power and technique.
I still at 65 lift for an hour a day but much lighter weights.


There's just no way! It is a waste of time to be in the gym that long. I've trained with some of the top bodybuilders in the country in the 80's and early 90's. NONE of them were in the gym more than 2 hours! You are giving very poor advice and need to be called on it!
Coach PostCoach PostMember
Why do we keep getting sidetracked ??? Lets help this guy out !!
ctandc,
I have a 15 year old and a 13 year old. They both play Baseball and Football. My oldest has matured physically and mentally earlier than my youngest so I let him start training at 13 years old. He went to a Sport Specific Training Center and he trained for 3 months after Youth FB season and prior to Youth BB season. The strength and conditioning was a combo of streching, Lifting weights, plyometrics, agilities,etc and he worked out for approx 90 minutes 2-3 days per week. He is a pretty good pure Athlete and we saw improvements in his strength and agility and also saw increased performance on the field. He now trains with his High School FB Team in the summer and during FB season. I let my youngest train at the same training center when he turned 13 also but he is not as physically and mentally mature as my oldest was at this stage. He performed essentially the same type of workout for the same time period but the gains were not as noticed. The bottom line is that it is dependent on each individual athlete and thier maturity as to when you should let them start training. If you think they are ready then it is up to you as the parent to take him to place where you trust the instructors.
Hope this helps...
N ncball100+ posts
quote:
Originally posted by Coach Post:
Why do we keep getting sidetracked ??? Lets help this guy out !!
ctandc,
I have a 15 year old and a 13 year old. They both play Baseball and Football. My oldest has matured physically and mentally earlier than my youngest so I let him start training at 13 years old. He went to a Sport Specific Training Center and he trained for 3 months after Youth FB season and prior to Youth BB season. The strength and conditioning was a combo of streching, Lifting weights, plyometrics, agilities,etc and he worked out for approx 90 minutes 2-3 days per week. He is a pretty good pure Athlete and we saw improvements in his strength and agility and also saw increased performance on the field. He now trains with his High School FB Team in the summer and during FB season. I let my youngest train at the same training center when he turned 13 also but he is not as physically and mentally mature as my oldest was at this stage. He performed essentially the same type of workout for the same time period but the gains were not as noticed. The bottom line is that it is dependent on each individual athlete and thier maturity as to when you should let them start training. If you think they are ready then it is up to you as the parent to take him to place where you trust the instructors.
Hope this helps...


I called him out because he has no credibility and I don't want a neophyte to listen to garbage. Too many people on here give bad advice and it hurts players.
C ctandc500+ posts
quote:
Originally posted by Coach Post:
Why do we keep getting sidetracked ??? Lets help this guy out !!
ctandc,
I have a 15 year old and a 13 year old. They both play Baseball and Football. My oldest has matured physically and mentally earlier than my youngest so I let him start training at 13 years old. He went to a Sport Specific Training Center and he trained for 3 months after Youth FB season and prior to Youth BB season. The strength and conditioning was a combo of streching, Lifting weights, plyometrics, agilities,etc and he worked out for approx 90 minutes 2-3 days per week. He is a pretty good pure Athlete and we saw improvements in his strength and agility and also saw increased performance on the field. He now trains with his High School FB Team in the summer and during FB season. I let my youngest train at the same training center when he turned 13 also but he is not as physically and mentally mature as my oldest was at this stage. He performed essentially the same type of workout for the same time period but the gains were not as noticed. The bottom line is that it is dependent on each individual athlete and thier maturity as to when you should let them start training. If you think they are ready then it is up to you as the parent to take him to place where you trust the instructors.
Hope this helps...


I've actually run across a local training center that's come highly recommended by baseball and football coaches. They do "Sport Specific" stuff. They also give the player an evaluation and talk with the PLAYER (not the parents) to see what they want to work on vs what they need to work on. I'm waiting on the guys there to call me back.

I think some plyometrics, body weight exercises, sprinting and agility ladder stuff would put him on the right path. We shall see.
B BobbleheadDoll5,000+ posts
quote:
I called him out because he has no credibility and I don't want a neophyte to listen to garbage. Too many people on here give bad advice and it hurts players.


Your mission in life ? So you don't agree so it is wrong.
I never mentioned going to a gym. I had weights set up in my bed room and a weight room.
I led my league in home runs and was the hardest thrower.
I followed a program and progressed to a point where I was spending up to 5-6 hours a day.
My point was that working out at a young age didn't hurt me. I think it is wise to seek help and to push your self. When I graduated from grade 8 I was recruited by several HS. I won the decathlon for all the district grade schools. Summer before HS I archored a relay team at the Toronto Open Civitan Track Meet where I ran against adults. Frank Budd from Philadelpia introduced himself to me after I ran. Frank was the worlds fastest sprinter at the time.
Yes I was bulked up with 19.5 inch biceps, 44 in chest,31 in waist,225lbs and 6'1 as a freshman in HS but I excelled in all sports but basketball. I even had a HS that offered to pay for a taxi 12 miles to school every day plus a gym job.
Weights done properly will only be good. It is like anything. If you get too far ahead of yourself by over loading you can hurt yourself. I go to a gym now and I see lots of guys who don't lift properly. .Mainly weights are too heavy and posture is poor. It sounds like the OP is getting professional help.
You should always get proper help if you don't know enough about what you are going to do.
Last edited by BobbleheadDoll
BS Brian Shanberg100+ posts
To the original poster:

Ever considered joining the swim team?
Local swim teams usually offer daily workouts during the summer in the mornings, leaving the evenings open for baseball practice. Proper use of the strokes can develop a strong core and build the large muscles of the back, shoulders, chest. Also, you don't have to be an elite swimmer to enjoy and have fun at swim meets. Teams have all types and abilities. Plus, for you non-football players, its a Fall sport as a high school sport.

If your local team has a good swim coach, they teach balance, extension, rotation. All skills that can benefit a multisport athlete.

The elite swim teams in my area also do out-of-water workouts a couple times a week. Those include running stairs in the football stadium, sprinting, jumping, stationary cycling, etc.
N ncball100+ posts
quote:
Originally posted by BobbleheadDoll:
quote:
I called him out because he has no credibility and I don't want a neophyte to listen to garbage. Too many people on here give bad advice and it hurts players.


Your mission in life ? So you don't agree so it is wrong.
I never mentioned going to a gym. I had weights set up in my bed room and a weight room.
I led my league in home runs and was the hardest thrower.
I followed a program and progressed to a point where I was spending up to 5-6 hours a day.
My point was that working out at a young age didn't hurt me. I think it is wise to seek help and to push your self. When I graduated from grade 8 I was recruited by several HS. I won the decathlon for all the district grade schools. Summer before HS I archored a relay team at the Toronto Open Civitan Track Meet where I ran against adults. Frank Budd from Philadelpia introduced himself to me after I ran. Frank was the worlds fastest sprinter at the time.
Yes I was bulked up with 19.5 inch biceps, 44 in chest,31 in waist,225lbs and 6'1 as a freshman in HS but I excelled in all sports but basketball. I even had a HS that offered to pay for a taxi 12 miles to school every day plus a gym job.
Weights done properly will only be good. It is like anything. If you get too far ahead of yourself by over loading you can hurt yourself. I go to a gym now and I see lots of guys who don't lift properly. .Mainly weights are too heavy and posture is poor. It sounds like the OP is getting professional help.
You should always get proper help if you don't know enough about what you are going to do.


Not my mission- just disgusted! You're a liar and so narcissistic that you probably believe this stuff.

I guarantee you I'm much more knowledgeable in weight training, kinesiology, nutrition, and all facets of baseball. That's why I feel obliged to correct and call people out when they are pontificating on things that could hurt kids.

Add Reply

Post
.

Membership Required

We're sorry. You must be signed in to continue. Sign In or Register
×
Are you sure you want to remove from your Block List?
×
Loading...
×
When you block a person, they can no longer invite you to a private message or post to your profile wall. Replies and comments they make will be collapsed/hidden by default. Finally, you'll never receive email notifications about content they create or likes they designate for your content.
Note: if you proceed, you will no longer be following .
×
Advanced Search
Advanced Search
Link copied to your clipboard.
×