Before the Weight Room
- A.) When to Start?
- Middle School / Summer of 8th Grade year at the latest
- Will NOT stunt growth if lifting in a well designed program
- B.) Complete ‘Progression’ Exercises BEFORE Using Bars/Weight
- Exercises for Lunges, Push-Ups, and Squats should be practiced AT HOME before using equipment
- C.) Find a BASIC Weight Lifting Program
- Should focus on Free Weight Exercises / Not Machines
- Primary focus is on Movement Patterns, not the amount of weight being lifted
- Program should be High Rep – 8-12 Reps per Set – LEAN Muscle
- Workouts should work the Total Body Everyday (No Split Routines)
- Focus on 4-5 Core Lifts each day that kids can master
- 3 Days a Week of lifting would be a adequate number to start with
- D.) Understand the Basics of Weight Lifting Safety
- Spotters, Clamps, Hydration, Lifting Etiquette, Etc.
In the Weight Room
- A.) Bring a Partner
- Lifting with a Friend of Adult is encouraged for safety and it will Make the workout more enjoyable
- B.) Stretch
- Make sure you stretch before working out
- C.) Practice lifts on Air and/or with Bar
- New lifters should warm-up with Air Reps and/or Bar Only Reps before Adding ANY Weight
- D.) Loading Phase
- Once movement patterns are mastered then kids should SLOWLY begin to add weight that they can adequately complete all sets and reps with
- Again focus is on Movement Mastery / Not Weight on the Bar