Weight Training for Teenagers (part 2)

Try to make the routines fun, not an ordeal. Never force youngsters to train against their will. They can do all free standing exercises, flexibility exercises, plus the learning of sport skills and the related sportsmanship and team work required in such sports. Weight training exercises should as we said in part 1 be light to medium and avoidance made of the potentially dangerous exercises such as dead lifts, heavy cheat bent over rowing, cheat barbell curls and the spine busting bending heavy low squats.

A lifting belt should always be worn and must be encouraged for recommended exercises such as light barbell squats to parallel and presses behind the neck. Make sure that the bar is padded and dont bounce the barbell on the spinal column at the back of the neck. And most important of all is the presence of a spotter while bench pressing, as deaths have occured due to bars dropping onto lifters necks. Bench presses should never be performed alone.

Try out dumbbell exercises making sure the collar is secure and have a go at lying triceps stretches for the arms and standing lateral raises for shoulders. Encourage high repetitions for fitness, especially while performing sit ups for abs and stick to the crunches version, keeping the knees bent. Avoid infections such as atheletes foot by good hygiene and always train in clean clothing and footware.

RECOMMENDED TRAINING FOR THE OVER 14s On reaching the age of 14, supervised weight training can begin. The majority of weight excercises can be carried out with the exception of heavy dead lifts and barbell rowing, which can be harmful to the lower back. Heavy squats can also cause knees problems and hip problems can also develop in later life.

Now is the time to increase exercise routines and muscular development will soon be visible. Normal warm up exercises should always be observed to avoid any back or muscle injury. Pay attention to style combined with a full range of movements, and encourage participation in sporting activities such as gymnastics or martial arts. A trainer must be vigilant at all times and he is fully responsible for any teenagers health and safety.

THE UNDER 14s ROUTINE Begin by warming up with running on the spot, twists, knee bends and arm swings and then start with the 1st exercise. Ex 1: Press behind neck with barbell. 8 to 10 times, twice. Ex 2: Half squats to bench top with barbell. 1 set of 12 reps for the legs and lungs. Always use Squat stands and Teenagers must always train witha spotter. Ex 3: Pullovers with centrally loaded dumbbell 1 x 12 using a light weight, which helps chest expansion and always use after squats while still out of breath.

Ex 4: Barbell bench presses 1 x 10 reps, make sure a spotter close by, don't bounce the weights off the chest and use good style and full range. Ex 5: Barbell curls for the biceps, the way to big arms, 1 x 10 reps, don't cheat or swing the weight up. Ex 6: Crunches for the abdominals, start off with one set of maximum reps, try to work up to at least 30 reps, then you can increase sets, great to get to grips with that all important six pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a dumbbell in one hand and with toes on a block raise and lower the calf via full range.

TRAINING ROUTINE FOR THE OVER 14s Dont forget to warm up Ex 1: INTERCHANGE dumbbells overhead presses 3 x 8 for the shoulders and arms. Ex 2: Full squats, this time ensure you go right down full range, but don't bounce at the knees. Make sure a spotter is close by and use squat racks. Ex 3: Pullovers, use swing bell or centrally loaded dumbbell, the weight isnt so important, light to medium is enough, the main objective being to develop chest expansion Ex 4: Wide grip bench presses 3 x 10 for pectorals, triceps and shoulders. Ex 5: Dumbbell flyes, lying, after the bench presses, further pump the pecs with dumbbell flyes.3 x 12

Ex 6: One arm dumbbell rowing 3 x 8 for lats and arms and shoulders, use fairly heavy weights as this is quite a safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and main bulk muscles of the upper arms Ex 8: Crunches 2 sets of maximum reps EX 9: Alternate dumbbell curls for biceps 2 x 10 and finally pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for added resistance, calves on a block to obtain max stretch, always a must in calf training.

Never insist on high poundage and concentrate on slow but sure progress. Dont forget a good diet and healthy habits will help good progress too. Encourage rest and relaxation as well as the eating of nourishing foods including proteins, vegetables and fresh fruit. It is also important that they mentally active while they are not training, so make sure they have a hobby or two to help them focus more on their training.

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