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  1. #1
    Registered User Heathanewton's Avatar
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    Question Young Wrestler Exercise Tips PLEASE!

    I'm doing a case study and could really use some help. Because the client is so young, I'm not sure exactly how to start out. If anyone has advice, I'd greatly appreciate it.

    This is the information provided:
    Chris, 14, 120 pounds, 9% body fat, is a high school student and is eager to gain some muscle mass. He eats a diet that consists primarily of processed foods (fast food, cafeteria, etc.) Chris is anxious to get stronger so that he can go out for the wrestling team.
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  2. #2
    Creeping Death TexAss's Avatar
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    Starting Strength


    and try to clean up his diet
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  3. #3
    Mr. Gecko Kiknskreem's Avatar
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    Start him out like anyone else. Basic movement skills and conditioning, teach him the barbell basics without loading, form before loading, start loading slowly. Get the diet/recovery basics in check.

    Like anybody else, unless there is some other special consideration?

    Does he want to be bigger for vanity purproses or is he trying to improve his wrestling potential?
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  4. #4
    Registered User Heathanewton's Avatar
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    A little vanity, mostly for his wrestling potential though (it's a mock case study, so it's hard to tell!!). So I shouldn't put him through a periodized plan? (hypertrophy to strength to power to peaking?)
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  5. #5
    Creeping Death TexAss's Avatar
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    Originally Posted by Heathanewton View Post
    A little vanity, mostly for his wrestling potential though (it's a mock case study, so it's hard to tell!!). So I shouldn't put him through a periodized plan? (hypertrophy to strength to power to peaking?)
    At 14 he should be able to make linear gains for a good while. A few resets/deloads here and there.

    As Kik stated, teaching form with just the bar would be optimal in the beginning, then start loading, probably after a couple of weeks of bar only drills. Really, at 120lbs the bar might be the starting point on a number of movements anyway. Perhaps a broomstick handle could be used instead.

    To gain muscle, it is going to be all diet. The diet must be cleaned up or the kid will gain alot of fat as he'll have to be eating in a caloric surplus.
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  6. #6
    Prepare Perform Prevail SuicideGripMe's Avatar
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    KISS him dude. Keep It Simple Stupid. Basic compound movements 3 times a week. Something like this....

    Day 1
    Deadlift
    Bench
    Snatch

    Day 2
    Squat
    Military Press
    PowerClean
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  7. #7
    Registered User Heathanewton's Avatar
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    Ok thank you all for the advice!

    Oh! and i'm supposed to be making a 12-week program for him.
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  8. #8
    Creeping Death TexAss's Avatar
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    Originally Posted by SuicideGripMe View Post
    KISS him dude. Keep It Simple Stupid. Basic compound movements 3 times a week. Something like this....

    Day 1
    Deadlift
    Bench
    Snatch

    Day 2
    Squat
    Military Press
    PowerClean
    mmmmmmmmmm, that looks almost good enough to eat


    M day 1
    W day 2
    F day 1

    M day 2
    W day 1
    F day 2

    add weight in small increments

    wash
    rinse
    repeat
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  9. #9
    Registered User Heathanewton's Avatar
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    Haha I can't just keep doing that for 12 weeks though!
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  10. #10
    Mr. Gecko Kiknskreem's Avatar
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    Originally Posted by Heathanewton View Post
    Haha I can't just keep doing that for 12 weeks though!
    You can, and you will if you are interested in making serious progress.
    http://youtube.com/user/Kiknskreem
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  11. #11
    Free teh ranters nitrored's Avatar
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    Originally Posted by Heathanewton View Post
    Haha I can't just keep doing that for 12 weeks though!
    Haha ... why not?
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  12. #12
    Registered User Heathanewton's Avatar
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    Ope! Alrighty
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  13. #13
    Registered User reddevils7878's Avatar
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    Originally Posted by Kiknskreem View Post
    You can, and you will if you are interested in making serious progress.
    The reason being the question says to make a periodized program. Hence not the same for 12 weeks even though I agree that he will keep improving but just to follow the question guidelines says he shouldnt.
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