Strength/Resistance Training 4 Kids

[LanT]

My oldest son is 7 years old. He is very tall for his age most people mistake him for 10 and he wears a size 6.5 mens shoe already. Because of his rapid growth and lanky build he struggles with coordination and strength. My middle child luke who is 4 is very strong and much shorter. It frustrates my oldest that Luke can shoot or throw a ball almost as far despite being far smaller.

I went out and bought some 5 lb dumbells and introduced them to Evan my oldest. He is very interested mostly because he know that Daddy goes to the gym a lot --and like every kid wants to be like his dad. I introduced him to pushups at first but we want to work in the dumbells. Any suggestions in terms of a program. It would be 3x a week and no more than 15-20 min a day.

I was thinking shoulder press, bicep curls, bent over rows etc..

thx

[Ulter]

Show them the moves so they get used to doing a routine. But they are too young to be weight training heavily. Start at 12. These things are all going to work out in the next 5 years so I wouldn't worry about "fixing" it with weight training just yet.

[GTLifter]

Show them the moves so they get used to doing a routine. But they are too young to be weight training heavily. Start at 12. These things are all going to work out in the next 5 years so I wouldn't worry about "fixing" it with weight training just yet.


Not exactly. I wouldn't let a kid that young go super heavy but 7yrs old is not too early to be lifting weights. I know when I was that age I was putting a terrible pounding on my body through jumping out of trees, wrestling with my brother, etc so doing some light lifting will probably be less stressful on his body then his daily activities.

However, they should only lift under close supervision to make sure they are doing everything with textbook form. You don't want to create bad habits at this age. Also, I would keep the reps in the 8-15 range. Maybe even higher.

I personally would stick to BW exercises for a month or so then teach them proper form with weights. If a kid can't do a proper pushup or bw squat they don't have much business lifting weights. If he is dead set on using the DBs I would start the workout with pushups, bw squats and pullups if he can then add in the DB work. Maybe curls, DB press, tri-extensions and DB rows like you said.

[Dragon]

You may not approve for a boy, but gymnastics does wonders for coordination and strength.

[GTLifter]

You may not approve for a boy, but gymnastics does wonders for coordination and strength.
I did that as a kid. The best part was on fridays we got to do stuff into the big foam pit. Doing whatever you wanted off a trampoline or bar with no fear of getting hurt was awesome.

[LanT]

Actually he's been doing pushups, BW wall squats, and BW lunges for about 6 months now. I don't plan on going any higher than 5lbs anytime soon. I bought 3's, 5's and 8's. We settled on the 5lbers cause he could get twelve reps with relatively good form in the overhead press.

He would kill himself doing gymnastics:) He really just wants to be able to shoot the ball further right now. He is the tallest kid on his b-ball team and has the shortest range (As in reaching the rim not making it).

[GTLifter]

How much does he weigh? If he's already doing pushups and bw squats with good form I wouldn't worry about adding more weight as he can probably handle more just fine.

[LanT]

He weighs 65lb a few weeks ago. I have to watch him carefully with the 8's though he really bows his back in after a few reps. I almost hold him in place in alot of the exercises now. It'll take a while for him to get the form down. We did curl into shoulder press one arm at a time and triceps over head db raise and db rows. 12 reps 3 sets

Last night was our first night. My four year old followed along with two spaghettio cans which was pretty funny.

[GTLifter]

Gotcha, sounds like you are definitely on the right track.

[A L]

My oldest son started training with a Oly coach when he was 7. He is 11 now.

Glen Pendlay has lots of 7yr old lifters that compete.

Weights are monitored closely, but we are always adding weight to the bar.

My 11yr old can do overhead squats w/ his BW (almost 100lbs) for rep sets of 3 w/ PERFECT form.


ANd for what its worth curls are a waste. Teach him a real pull, a real press, and a real squat. That is what he should be doing/learning IMO.

[BiggT]

I agree with AL pretty much.

I agree w/ GT too in that most things like football, gymnastics, soccer, and general rough housing are much more traumatic than lifting weights.

The most important thing with kids is that they're emotionally mature enough to lift weights, concentrate, and listen. Age means nothing. I've seen 7 year olds who are very coachable and I've seen 16 year old kids who are too immature for the play pen at McDonalds, lol, it all just depends on the individual kid. It's extra important with kids that it is something they can enjoy and you're not forcing it on them (but that goes with young kids and any sport, not just lifting weights).

[DjEclipse]

My oldest son started training with a Oly coach when he was 7. He is 11 now.

Glen Pendlay has lots of 7yr old lifters that compete.

Weights are monitored closely, but we are always adding weight to the bar.

My 11yr old can do overhead squats w/ his BW (almost 100lbs) for rep sets of 3 w/ PERFECT form.


ANd for what its worth curls are a waste. Teach him a real pull, a real press, and a real squat. That is what he should be doing/learning IMO.

100lb overhead squat.. I'm not sure if I could do that, every time I try I fall over, lol

[dirty~d~]

My oldest son started training with a Oly coach when he was 7. He is 11 now.

Glen Pendlay has lots of 7yr old lifters that compete.

Weights are monitored closely, but we are always adding weight to the bar.

My 11yr old can do overhead squats w/ his BW (almost 100lbs) for rep sets of 3 w/ PERFECT form.


ANd for what its worth curls are a waste. Teach him a real pull, a real press, and a real squat. That is what he should be doing/learning IMO.

Agreed. Under strict supervision he'll be fine. Stick to the foundation lifts and emphasize form over strength.

[Beverly McD.]

We have friends who have their toddlers "squat" with short lengths of PVC pipe. They follow the commands too, lol.

[A L]

100lb overhead squat.. I'm not sure if I could do that, every time I try I fall over, lol

Well, my 11yr old is stronger than you. Don't what else to say bro.


:partydots:

[sassy69]

My oldest son started training with a Oly coach when he was 7. He is 11 now.

Glen Pendlay has lots of 7yr old lifters that compete.

Weights are monitored closely, but we are always adding weight to the bar.

My 11yr old can do overhead squats w/ his BW (almost 100lbs) for rep sets of 3 w/ PERFECT form.


ANd for what its worth curls are a waste. Teach him a real pull, a real press, and a real squat. That is what he should be doing/learning IMO.

I was also going to suggest a broomstick as a bar -- the form is what is important - especially for the core stuff. That gives you something to start w/ to do all of your Oly lifts. Keeping in mind that PLs have some of the highest vertical jumps of any sport, your kid would get some major air if he masters an explosive motion.

[DjEclipse]

Well, my 11yr old is stronger than you. Don't what else to say bro.


:partydots:

Not much to say, give him and yourself props for starting him so early.

[LanT]

I was also going to suggest a broomstick as a bar -- the form is what is important - especially for the core stuff. That gives you something to start w/ to do all of your Oly lifts. Keeping in mind that PLs have some of the highest vertical jumps of any sport, your kid would get some major air if he masters an explosive motion.

I have a piece of 2" PVC pipe kicking around the garage (good sugg BMcD). Good idea Sassy. We are in complete introductory mode now, so I think we will add the "bar" to his BW wall squats. Against the wall to keep get him use to keeping his back straight and dropping his hips and butt.

[A L]

I have a piece of 2" PVC pipe kicking around the garage (good sugg BMcD). Good idea Sassy. We are in complete introductory mode now, so I think we will add the "bar" to his BW wall squats. Against the wall to keep get him use to keeping his back straight and dropping his hips and butt.

That doesn't sound good. He'd be better off doing box squats, but I have noticed most kids have great flexability and can easily oly squat. Go to Gayle Hatch's page and teach your son how he teaches. It's perfect IMO.

Everyone starts w/ a broomstick. I do overhead squats w/ a broomstick before every workout as part of my dynamic warmup.

The maturity thing is important. My 11yr old wants to do what I do. My 9 yr old could care less and has never really touched a weight.

And my son couldn't do 100lbs last night. He did 85x1 but he burried it. He weighs 115.

[DjEclipse]

And my son couldn't do 100lbs last night. He did 85x1 but he burried it. He weighs 115.


Sweet, I still have a chance, tell him it's on! J/K, lol

He's going to be a beast when he gets older, even in highschool. I wish I had someone to show me proper training when I was young, instead I "learned" a bunch of crap form those BB mags that were all over the place at the gym.

[A L]

Sweet, I still have a chance, tell him it's on! J/K, lol

He's going to be a beast when he gets older, even in highschool. I wish I had someone to show me proper training when I was young, instead I "learned" a bunch of crap form those BB mags that were all over the place at the gym.

He may or may not be. Like us they can hit a wall where food/sleep/age come into play. Kids get strong pretty fast.

With that said if he continues train with a passion he will be a beast. He is a beast as a 11yr old football player for sure.

That and he trains pretty sporadically. The divorce hasn't improved this, but now that Coontail is rockin I will be taking him there. Can't really train an 11yr old @ Golds and I can't afford the $200 a month for the Oly coach right now.

If you can't get a kid a real coach I would stick to a basic squat, press and pull.

As an example I don't let my 11yr old do cleans or snatches right now. His pull is a Pendlay Row, he Back and Overhead squats, and does strict military presses. 2 sets of curls and 2 sets of tate presses or dips every other workout. Some ab work, and some pull throughs... thats it.

[GTLifter]

I have a piece of 2" PVC pipe kicking around the garage (good sugg BMcD). Good idea Sassy. We are in complete introductory mode now, so I think we will add the "bar" to his BW wall squats. Against the wall to keep get him use to keeping his back straight and dropping his hips and butt.

Have him face the wall with toes against it. That forces you to squat properly and stay upright unless you fancy a scuffed up nose. Squatting with back to wall sounds a bit retarded.

[bluetwistedsteel]

Actually he's been doing pushups, BW wall squats, and BW lunges for about 6 months now. I don't plan on going any higher than 5lbs anytime soon. I bought 3's, 5's and 8's. We settled on the 5lbers cause he could get twelve reps with relatively good form in the overhead press.

He would kill himself doing gymnastics:) He really just wants to be able to shoot the ball further right now. He is the tallest kid on his b-ball team and has the shortest range (As in reaching the rim not making it).

Id drop the weights and spend the time on agility and coordination work. Not that I think he's too young for some weight training but you're dealing with a 7 year olds attention span and you don't want to burn him out with too much "training". Lifting weights will not make him shoot a basketball better or from a greater distance. Not to mention, he's tall so his shots should be from around the basket, not out in 3 point range. I'd work on leg strength a bit because thats where your shot comes from. Likely the reason he doesn't have any "range" with his shot is all around technique. Work on balance drills - body weight lunges are GREAT for this. Doing walking lunges ion a straight line can be difficult for anybody and if you have him do 3 sets of about 20 strides his balance will improve and his hamstrings will get stronger. Just focus on lateral movement, have him sit on a stability ball with his legs up, have him do a little sprint work, etc. BUT, make it fun! Play along with him instead of training him like a trainer. The issue with weight at his age is that he's really not going to see much in the way of "getting bigger". He has nearly zero testosterone running through his body and lanky kids like him just don't grow muscularly through weight training at his age.

[dirty~d~]

Weight training focusing on technique is a GREAT way to grab the attention of a young athlete. It gives them something new and disciplined to absorb that will benefit them in the long run. Kids around that age WANT to learn. The trick is to mix it up so they don't get bored. I'm not an expert on this issue by any means, but I do have a touch of experience with it through coaching kids hockey. After doing a walk through of the squat and the push press with some of my skaters their attention on the ice improved. They didn't reflect an immediate benefit physically, obviously, but one of my favorite philosophies in conditioning is 'train for tomorrow.'

[silver_shadow]

i'm with al on this one. get them to lift weights.

curls are crap.

get them to do lots of compound lifts.

also just a thought - but you could look into the way the chinese train their lifters from a young age.

oh and al - just curious what kind of rep ranges is your 11 yr old using? how many days per week. i'm guessing he's pushing for maxes every week now?