My daughter just turned 10 and would like to start doing stuff at the gym besides hanging around waiting for me to finish. We discussed it and will be starting a schedule where she accompanies me to the gym 1x/week and she will have her own routine to follow (under my supervision. She will be signed up and paying as a member, too).
She is pretty athletic. A good soccer player and goalie. She will start basketball shortly.
I have come up with the following exercises to start things off. These would not be all in one workout, just looking for variety. The goal is to have some fun and keep her on the right fitness track. Any weights used would be very light. Looking at things to work her core, agility, balance, quickness. Strength is important, as long as it is in the context of more "functional" stuff. ie: she would not start off doing standing barbell curls.
Any input is appreciated.
Jump rope
Pullups (with my help)
Pushups
DB press overhead on one leg
DB chest press on ball (those big ones)
Box jumps (8"-12" step)
Planks
Medicine ball-rotate around waist from one hand to the other. Figure 8's through legs.
Side jumps (kind of shifting weight with a jump from one leg to the other.
Squat thrusts
My daughter just turned 10 and would like to start doing stuff at the gym besides hanging around waiting for me to finish. We discussed it and will be starting a schedule where she accompanies me to the gym 1x/week and she will have her own routine to follow (under my supervision. She will be signed up and paying as a member, too).
She is pretty athletic. A good soccer player and goalie. She will start basketball shortly.
I have come up with the following exercises to start things off. These would not be all in one workout, just looking for variety. The goal is to have some fun and keep her on the right fitness track. Any weights used would be very light. Looking at things to work her core, agility, balance, quickness. Strength is important, as long as it is in the context of more "functional" stuff. ie: she would not start off doing standing barbell curls.
Any input is appreciated.
Jump rope
Pullups (with my help)
Pushups
DB press overhead on one leg
DB chest press on ball (those big ones)
Box jumps (8"-12" step)
Planks
Medicine ball-rotate around waist from one hand to the other. Figure 8's through legs.
Side jumps (kind of shifting weight with a jump from one leg to the other.
Squat thrusts
I wish everyone would push.........yes I said push their kids to train or atleast be active instead of letting them waste their young years in front of a tv or a video game.......
By the way......thats how "most" of the top level peeps started out weather it be bb.ing, b-ball, soccer or what ever...........if it takes she will thank you for the rest of her life.....if it does not then "you" will know "you" did what "you" could to help........
We had our first workout today. She deviated from the outline that we planned, but that's only because she wanted to try all of the excercises before creating a planned workout. Instead of trying to keep her on track, I just let her have fun, allowing for a positive experience to which she will want to return.
We had our first workout today. She deviated from the outline that we planned, but that's only because she wanted to try all of the excercises before creating a planned workout. Instead of trying to keep her on track, I just let her have fun, allowing for a positive experience to which she will want to return.
Good on you for letting her stray from the plan. At her age, its more important for her to be having fun, once she stops enjoying the exercise, she will probably stop altogether. So let her stray from the program as its more important to have her interested in exercise instead of playing computer games or other non active things. Well done to you and her.
__________________
Self thoughts-Just lift it damn you.
Some other Metabolic complexes I've done from Wet Wolf are:
Metabolic Complex:
E1) Inch Worms: 3 x 8
E2) Jump Rope: 3 x 50 jumps
E3) Jumping Jacks: 3 x 100
Recovery: 90 seconds
Plate Pushes: 12 reps
Recovery: 60 seconds between reps
Metabolic Work:
E1) Single-Leg Froggers: 4 x 20
E2) Top Speed Step ups: 4 x 15
Recovery: 90 seconds
Another one I got from Chad Waterbury which she can do in a cardio room.
Here's a preview of what you'll be doing: Jump rope, jog, squat thrusts, jog. Repeat for 20 minutes.
You'll start with 15 seconds of rope jumping as fast as possible, followed by 45 seconds of jogging, followed by 15 seconds of squat thrusts, followed by 45 seconds of jogging.
In a nutshell, you'll jump rope at odd minutes and do squat thrusts at even minutes. This lasts for 20 minutes. With each subsequent week you'll add 5 seconds to the rope jumping and squat thrusts.
Not sure if you're familiar with Crossfit but there is a Kids Crossfit program as well
__________________
Be, be here, be there, be that, be this
Be grateful for life, be grateful to life
Be gleeful everyday, for being the best swimmer among 500,000
~It's Your World, POPS
IMO a kid can safely perform any lift with weights as long as they use strict form.
^^^^This. Weight training is one of the safest sports because it's entirely scalable; it can be adapted for anyone from a 10 year-old girl, to a high school kid, to a powerlifter, to someone recovering from a serious injury, to a bodybuilder, to a 90 year old man. All you need to add is supervision.
When my own daughter of 7 expressed an interest in working out, I got her a standard barbell and plates. I taught her how to squat, deadlift, press, floor press, curl, etc. She does all of this with almost no weight on the bar, but she loves it and is good at it. Because of her enthusiasm for exercise, I didn't even bat an eye when she asked for a punching bag. One now hangs below her loft bed and she works it over whenever she's feeling overly energetic or frustrated.
Lately, my daughter has been taking gymnastics and is on a swim team. Gymnastics has been terrific for her strength, balance, and coordination. Swim team is good cardio and I consider it to be a safety thing that my kid is a good swimmer and can swim fairly long distances.
But even after all of this, my daughter was still sad because she couldn't workout with me at the gym. I recently switched to a Crossfit gym. Crossfit workouts are infinitely scalable so that even children can do them. My particular gym has Saturday workouts that are open to non-members and children so my daughter will finally get to work out with Daddy. I just hope she doesn't kick my ass.
__________________
- WILL SQUAT FOR FOOD.
- I squat without a rack.
- Chalk and deadlifts go together like peanut butter and jelly.
The Neverending Journal: http://forum.bodybuilding.com/showthread.php?t=1010477
Activate Xtreme Log: http://forum.bodybuilding.com/showthread.php?t=118761511
It is great that your daughter is wanting to train and that she is enjoying it.
But with football and soon to be basketball, she may end up overdoing it, if she is receiving coaching and training for both of those sports in addition to what she does in the gym.
Her football / basketball coaches need to be made aware of each others training, and the gym training - for example, they may both plan a plyometrics type session one day after another.
There is a big difference between running around and keeping active, and heavy duty sports training.
__________________
because fitness isn't coincidence
Personally I would have on nearly the same plan as you, working out and playing together sems to be a great way to spend time with dad.
__________________
[]---[] Equipment Crew Member No. 11
Bodybuilding is for Life
When McDonalds opened what they considered a full meal, for an adult, is now sold, with a toy that does not pose a choking hazard to children under three!!!
i have heard that you should have a good strength base before you add plyometrics (Jump training)
A 10 year old athletic kid is way different from a 20-30 something jumping back in at the deep end.
__________________
[]---[] Equipment Crew Member No. 11
Bodybuilding is for Life
When McDonalds opened what they considered a full meal, for an adult, is now sold, with a toy that does not pose a choking hazard to children under three!!!
Checking in to give an update and some info for those with kids in sports.
She has only been able to attend three workouts due to illness, schedule and such. Still, it has been fun and I look forward to continuing.
My real eye opener...she just started playing basketball on a team. Her lack of coordination is glaring. Since she has been a "star" soccer player, I naturally assumed that she was athletic. That is only true to a certain extent. There are muscles and moves that she has never used in soccer.
I spoke with another parent recently who made the point that many kids today are "one sport athletes," replacing the more common "three sport athlete" of the not so distant past. This has been due to coaching pressure and parental pressure for a college star and so forth. Bottom line is that kids are not only getting burned out on one sport (not enjoying it as they hit HS), but they are creating a muscle imbalance as well.
I'll mention that I have a 6 year old who can play in the older division travel soccer team if we chose. She's better than the older one at the same age. We've decided not to push it and have her do some gymnastics and swimming this winter as opposed to year round soccer.
I'm looking for some more information on this, which would be anecdotal, here from the board. Example of pushing with one sport at an early age and having it work or not work? What are others doing with their pre HS kids?
Checking in to give an update and some info for those with kids in sports.
She has only been able to attend three workouts due to illness, schedule and such. Still, it has been fun and I look forward to continuing.
My real eye opener...she just started playing basketball on a team. Her lack of coordination is glaring. Since she has been a "star" soccer player, I naturally assumed that she was athletic. That is only true to a certain extent. There are muscles and moves that she has never used in soccer.
I spoke with another parent recently who made the point that many kids today are "one sport athletes," replacing the more common "three sport athlete" of the not so distant past. This has been due to coaching pressure and parental pressure for a college star and so forth. Bottom line is that kids are not only getting burned out on one sport (not enjoying it as they hit HS), but they are creating a muscle imbalance as well.
I'll mention that I have a 6 year old who can play in the older division travel soccer team if we chose. She's better than the older one at the same age. We've decided not to push it and have her do some gymnastics and swimming this winter as opposed to year round soccer.
I'm looking for some more information on this, which would be anecdotal, here from the board. Example of pushing with one sport at an early age and having it work or not work? What are others doing with their pre HS kids?
I never push either of my kids to play sports. If they wanted to play something I signed them up. I always get a kick out of the parents pushing their kids to be the athletes that they never were. My son (now 20) played baseball and soccer and can now ski faster backwards than I can ski forward. And taunts me while he does it. My daughter (now 17) played soccer, volleyball and then went on to cheerleading in high school. I can still out ski her thank god. Gotta save face somehow.
This is something you may want to consider,..Gymnastics! My child has been involved in gymnastics since she was three,..she is ten now and is at a high competitive level,..(she competes against teenagers). There are many kids who start later and really bnenefit from this,..I see many starting as late as 16yrs. old so 10 would not be a bad age to start gymnastics.
This is how the training goes,...
They usually train 4-5 days per week,..3 hrs. a day. They seem to really love the experience. Once they get good and move up in the levels they can start to compete in gym meets. I see your daughter probably starting to compete in Level 4 in about 1-2 yrs.
This is a win win situation for the child and the parent. While my daughter is doing her training at the gymanstic studio,..I get my training in and then get dinner ready etc. and pick her up. This way no family time is sacrificed and everyone is living a healthy lifestyle. Think about it,.How many out of shape gymnasts do you see???,..Get my point
__________________
2009 NGA Masters Pro Bodybuilder and Athlete.
DB press overhead on one leg
DB chest press on ball (those big ones)
Big no on those two
Balls are for balancing, NEVER put a kid on something that moves and put something over them that, if dropped, can hurt them. This goes for adults too, the ball is used TOO MUCH. She will get a good core workout just by using the bench and db's.
Also, have her do the overhead presses with both feet on the ground. If she needs balance work, don't have a weight over her head.
that's my input, safe, not sorry
__________________
lift big 2 get big
NPC Masters Competitor
Certified Personal Trainer
Mod @ bodybuilding.com
Mod @ Iron-forum.com
Obesity related illness will account for more than 1/2 of all health care costs in the next few years.
So why is the damn government waging war on the FITNESS Industry??
Before you criticize someone, try walking a mile in their shoes
Then, you are a mile away AND, you have their shoes!
I do NOT endorse illegal drugs where prohibited by law!
~~RIP Raprazant ~~
Balls are for balancing, NEVER put a kid on something that moves and put something over them that, if dropped, can hurt them. This goes for adults too, the ball is used TOO MUCH. She will get a good core workout just by using the bench and db's.
Also, have her do the overhead presses with both feet on the ground. If she needs balance work, don't have a weight over her head.
that's my input, safe, not sorry
Absolutely.
I have a ten year old girl myself, I wouldn't have her do those... too tricky for a little kid IMO.
Honestly I would bypass weight training altogether with a ten year old, but that's just me.
__________________
Don't condescend me man.....I'll kill you - True Romance
My muscles are functional.....their function is to make people say "whoaaa."
When my own daughter of 7 expressed an interest in working out, I got her a standard barbell and plates. I taught her how to squat, deadlift, press, floor press, curl, etc. She does all of this with almost no weight on the bar, but she loves it and is good at it. Because of her enthusiasm for exercise, I didn't even bat an eye when she asked for a punching bag. One now hangs below her loft bed and she works it over whenever she's feeling overly energetic or frustrated.
Lately, my daughter has been taking gymnastics and is on a swim team. Gymnastics has been terrific for her strength, balance, and coordination. Swim team is good cardio and I consider it to be a safety thing that my kid is a good swimmer and can swim fairly long distances.
But even after all of this, my daughter was still sad because she couldn't workout with me at the gym. I recently switched to a Crossfit gym. Crossfit workouts are infinitely scalable so that even children can do them. My particular gym has Saturday workouts that are open to non-members and children so my daughter will finally get to work out with Daddy. I just hope she doesn't kick my ass.
good post, repped
cool having a father/daughter day to train! more importantly to spend time together
__________________
Current stack:
BCAA
Glutamine
Fish Oil
Multi
Wrigley's Extra Polar Ice
cool having a father/daughter day to train! more importantly to spend time together
Thanks! The CrossFit father/daughter workouts are going well and, sure enough, she kicks my ass quite frequently. If I hear "Daddy, why are you going so slow?" one more time, I'm gonna....
__________________
- WILL SQUAT FOR FOOD.
- I squat without a rack.
- Chalk and deadlifts go together like peanut butter and jelly.
The Neverending Journal: http://forum.bodybuilding.com/showthread.php?t=1010477
Activate Xtreme Log: http://forum.bodybuilding.com/showthread.php?t=118761511
OP, Sorry to hijack your thread.
My soon to be 11 year old boy is itching to lift some weights (home gym). I thought it is too early for him to lift weights. Maybe wait couple of years. What do you guys think? Something to watch for in case he is ready to lift? He is 5'2" and 125 lbs if that matters.
OP, Sorry to hijack your thread.
My soon to be 11 year old boy is itching to lift some weights (home gym). I thought it is too early for him to lift weights. Maybe wait couple of years. What do you guys think? Something to watch for in case he is ready to lift? He is 5'2" and 125 lbs if that matters.
Well, I've been told that you should wait until you are 13 to start lifting heavy weights, and doing stuff like benchpress. But, I think if he just did dumbells, pushups, the bridge, sit ups, basics like that, he could increase his strength while still keeping interested if you find a bunch of neat excercises to do. This will also build a good foundation for when he turns 13. (Other members have told me the same thing).
Linear Mode
