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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05-11-2007, 12:03 PM #1
Young Wrestler Exercise Tips PLEASE!
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05-11-2007, 12:18 PM #2
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05-11-2007, 12:19 PM #3
- Join Date: Apr 2006
- Location: Pennsylvania, United States
- Age: 37
- Posts: 29,703
- Rep Power: 32857
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?http://youtube.com/user/Kiknskreem
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05-11-2007, 12:24 PM #4
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05-11-2007, 12:32 PM #5
- Join Date: Nov 2005
- Location: A perpetual fall from grace
- Posts: 15,647
- Rep Power: 21691
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.*No Crew*
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05-11-2007, 12:34 PM #6
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,548
- Rep Power: 13287
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
PowerCleanhttps://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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05-11-2007, 12:38 PM #7
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05-11-2007, 12:53 PM #8
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05-11-2007, 01:05 PM #9
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05-11-2007, 01:06 PM #10
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05-11-2007, 01:06 PM #11
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05-12-2007, 10:17 AM #12
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05-19-2014, 09:54 PM #13
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