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Thursday, December 12, 2013
15 year old boy weight training
My son just turned 15 and is weight training for football at school. They are using the BSF system. They have limited time (30 minutes) so I don’t think they are getting a proper workout; also they are only doing the major exercises. Would it be too much to workout at home with him? Also can you suggest any supplements for him? He is 5`6" 155lbs.
For the safest, most effective weight training in an adolescent, training sessions should be done 2-3 times a week with at least one day between training sessions.
You want to train all muscles groups, balancing between opposing muscles (i.e. - biceps and triceps). Proper form and technique is more important than actual weight lifted when starting a weight training program.
Once technique is mastered start with low weights. Start with 3 sets of 8. Once this can be accomplished, increase to 3 sets of 10 (same weight) at the next training session. When this is accomplished, increase to 3 sets of 12 (same weight) at the next training session. When this is accomplished, you can increase the weight by 5-10% at the next session and start again with 3 sets of 8.
With any weight training program, it is important to maintain overall fitness by including proper warm ups, stretching and cardiovascular training. Adequate hydration is also very important with any training program.
Eating a well balanced meal 3-4 times a day is the best way to get vitamins and nutrients. A multivitamin for an adolescent boy may benefit your child but is not necessary if he is eating a well balanced diet.
Kendra L McCamey, MD
Clinical Assistant Professor of Family Medicine
College of Medicine
The Ohio State University