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Workout for my son

KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/19, 05:36 PM My son is 9 years old...a good size kid...93lbs...decent height...he wants to work with the weights...I have NO clue how to get him started...we were just playing around and he did 3 sets of 10 45lbs like a bench press on a cable machine.What types of exercises would be safe to start him with...and what weight??Would it be safe for him to use a barbell??? Thanks...he's really excited about this!
Carivan Posts: 8,542 Joined: 2002/01/20	2006/09/19, 05:46 PM It is very safe providing an adult is with him at ALL times. He is to be forbidden to use otherwise. Don't try to see is stregnth that will be obvious when he does the exercises. Start out light and go from there. Use the barbell if he is comfortable with it, and again, AN ADULT MUST BE WITH HIM. This is a very contreversial subject to many, but children benefit from the exercises as well as adults. -------------- Thinking of a new signature line. Ivan Montreal Canada (City of Festivals)
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/19, 05:55 PM OK....I just read this to him...he promises to only do this with me or dad...Tim gave me a site that looks good so far...forgot what it is..put it in my sons favorites...what is it Tim???
yadmit Posts: 4,670 Joined: 2003/10/05	2006/09/19, 05:57 PM http://www.davedraper.com/article-364-youth-training.html -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/19, 06:09 PM yeah,thats the one...
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/28, 09:10 AM I found a suggested routine for Austin...but it seems a bit much.He's been having trouble sleeping lately...nightmares...I figure if I can tire this kid out he'll sleep through the night...so we're getting serious about a routine for him...but I don't want to hurt him...or baby him...so tell me if this seems like to much: Monday:chest and shoulders press ups 3 sets 15-20 with body weight side laterals(with cans) 3 sets 20-30 reps shoulder press 5 pound bar 3 sets 20-25 Wed legs abs squats 3 sets 20-25 reps lunges 3 sets 15-20 reps crunches 3 sets 15-25 reps Fri bent over rows BB 3 sets 15-20 chinups as many as possible can curl 3 sets 15-20 And jogging on treadmill 20 min tues and thurs. This seems like alot to me...whats your opinion.Thanks!!!
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/09/28, 09:19 AM I think that the reps are a bit high for each set, but over all looks good. Nice simple compound movements good one. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/28, 09:23 AM I read in a post from rev8ball to do 10-15 reps...so start with ten you think???It still seems like alot...I guess I'll just have to keep a close eye on how he's managing.He's a strong stocky kid....but he likes to think he's tougher than he is...what signs should I look for that he's tired...'cause he won't tell me...and I've never monitered anybody but myself.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/09/28, 09:25 AM I would do one set of 12-15 reps then go to 10 reps. If he has over done it, look for flu like symptoms. Also look for eating changes like lack of appetite, crankyness, depression all signs that he is over trained. I really think that he will be fine. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/28, 09:26 AM OK...sounds good...thanks mutt!!!!!
Carivan Posts: 8,542 Joined: 2002/01/20	2006/09/28, 10:17 AM Agree with Mutt 100%. Remember the 1st set is a warm up. Go lighter.Also make sure of proper form. -------------- Thinking of a new signature line. Ivan Montreal Canada (City of Festivals)
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/28, 10:29 AM I will....I think these are simple enough that I will be able to monitor his form properly...and ofcourse if I'm not....his dad will fire me and take over...thanks again for the help guys!!!
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/09/28, 10:39 AM No problem also do some body weight exercises, like chins and push ups. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
jakewa3 Posts: 59 Joined: 2005/10/02	2006/09/30, 04:30 AM And KC don't worry he will most likley let you know when he is getting too tired to do any more and if he doesn't say anyting his form will. My soon to be 3yr old takes a 5 lb dumbell and does pullovers and front shoulder raises with it till he almost drops it, then he quits till I change my set to something different and then he tries to mimic me with out the weight until he feels he has the motion down, then he grabs the weight and goes at it. The frustrating part is he doesn't get out of breath. Aw youth, what a wonderfull thing.
jeramiemaza Posts: 167 Joined: 2006/08/02	2006/09/30, 09:18 AM That is funny, my 3 year old daughter can do pull-ups, push-ups and I bought her a couple 2lbs weights she curls and does laterals with. It is so cute my 1 year old daughter also picks the 2lbs weight up. I think its cool that the kids are into exercise. ============ Quoting from jakewa3: And KC don't worry he will most likley let you know when he is getting too tired to do any more and if he doesn't say anyting his form will. My soon to be 3yr old takes a 5 lb dumbell and does pullovers and front shoulder raises with it till he almost drops it, then he quits till I change my set to something different and then he tries to mimic me with out the weight until he feels he has the motion down, then he grabs the weight and goes at it. The frustrating part is he doesn't get out of breath. Aw youth, what a wonderfull thing. ============= -------------- Break bread wit the enemy// But no matter how many cats I break bread wit/ I\'ll break who you sendin me/ (DMX)
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/30, 09:29 AM Now you really know....those kids of ours are really watching what we do!!My son seems to be doing well,ofcourse it's only been two days,and your right jake...his form tells me when he's tired..I was surprised how out of shape he is in the cardio dept...1/2 mile in 10 min wore him out pretty good.
legib2 Posts: 1 Joined: 2006/02/06	2006/09/30, 09:52 AM Hey, KC_72, one thing to really make sure of is that he maintains PROPER FORM. If he developes proper form now it will save him a lot of potential discomfort or injuries in later years. Another thing that I didn't see anyone mention is Stretching. It's good to do it before the workout but absolutely needed afterwards. He should be stretching every muscle he worksout that day. I have one question. What wieght amount are you for his workout?
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/30, 10:11 AM hey legib...it's a struggle right now to ensure he maintains proper form...he wants to use his back to get weights up...there is a big sway we're trying to get rid of...but he seems to be interested...for now,he's ADHD...so keeping his focus can sometimes be a challenge.But like I said he's interested so that helps.For weights right now I use cans,but they seem to big around for him to get a good grip so I'm taking him to get some one and two pounders...anything with the BB he uses my bar,only 5 pounds,with no weights.As for the stretching...we do that after and warm up with jumping jacks...I'm going with the rubberband analogy bb1 gave me...stretching a cold rubberband can be dangerous..so we warm it all up...start with paractice reps with no weights for now...and end with stretching. And...I see this is your first post...so welcome to FT!:)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/10/04, 05:24 PM Lifting and wrestling were bigger helps for me than any medication ever was for my ADHD. As for getting the little ones to use good form, just keep telling him "well now that doesn't count". Make it into a game. "Let's see how many you can do without bending your back..." -------------- Iron and chalk.
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/10/04, 05:29 PM He's actually improved quite a bit...he is silly at first,almost like he's embarrased...but he loves the praise...likes to for me count out those last three,and tell him he can do it.He ran a mile on his own last night...I was only having him do 1/2 mile but he wanted to go for a mile.He's doing well...I'm proud...and he's sleeping through the night again.This will teach him alot about self discipline and will help him with his ADHD alot too I think.
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2006/10/04, 07:23 PM KC I think that is wonderful that your son is showing an active interest in fitness, my daughter is a fitness freak and has bigger biceps than me now!!! She is only 13 but needless to say i have more fat in my arms then she has in her whole body! I always work out with her, keep her doing activities high in cardio and resistance building and she loves it! Keep up the great work with him and watch out, because he will be running circles around you pretty soon. :) -------------- Bettia.... You can't depend on your eyes when your imagination is out of focus. -Mark Twain ravenbeauty@freetrainers.com
yadmit Posts: 4,670 Joined: 2003/10/05	2008/09/25, 09:29 AM I was poking around looking for more information on this subject and came up with this link... http://www.davedraper.com/iron-online-archives-youth.html