Teenagers and Weight Training (part 2)

Carrying on from part 1, I would insist on weight training exercises being light to medium , that means no heavy low squats or dead lifts and avoid any spine bending exercise. Start off with fun type exercises without putting them through any ordeal, and never make them train against their will. Try out free standing excercises, flexibility work and teamwork skills through sporting activities.

The wearing of a lifting belt is a good habit to encourage. Recommended exercises include good style full range movements such as light barbell squats to parallel, presses behind neck, but pad the bar and do not bounce the barbell on the spinal column at the back of the neck. Also try medium grip barbell bench presses, don't bounce the bar on the chest or overarch the back. Don't attempt limit lifts. When anyone is bench pressing there should always be a spotter around to prevent accidents. It has been known for death to occur when a bar has dropped upon the lifters neck. Never practice heavy bench presses 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.

TRAINING THE OVER 14's A far safer and preferable age to commence training with weights is over 14 years of age. Almost any exercises can be used again with the possible exception of over heavy dead lifts or barbell rowing, which can place the lower back into an unstable position, and heavy squats, again which may cause low back pain, knee problems and problems later in life with the hips.

Exercise routines can be increased and evidence of muscular development will soon come clear. Always observe the normal precautions such as warming up, which prevents injuries. A full range of movements paying attention to style is the best way to exercise and recommended supplimentry sports would be gymnastics or martial arts. Dont forget that if you are training a Teenager, you are fully responsible for their 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, have a spotter standing 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 its ok to add more sets, great to obtain 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, arms and shoulders, use reasonably heavy weights as this is quite a safe exercise. Ex 7: Lying triceps stretches 3 x 8 for the back and major 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 then pumps the lower legs. Ex 10: Calf raises, use machine or dumbbell or barbell across the neck for increased resistance, calves on a block to get maximum stretch, always a must in calf training.

Forcing high poundage is not recommended, just work on slow but sure progress. Encourage a healthy diet which includes proteins, vegetables and fresh fruit. At this age enough rest and relaxation is vital for their well being and the should be kept mentally alert while not training. A range of persuits and hobbies is ideal will help to keep them mentally aware on focused on training.