Young Wrestler Exercise Tips PLEASE!

[Heathanewton]

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.

[TexAss]

Starting Strength


and try to clean up his diet

[Kiknskreem]

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?

[Heathanewton]

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?)

[TexAss]

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.

[SuicideGripMe]

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

[Heathanewton]

Ok thank you all for the advice!

Oh! and i'm supposed to be making a 12-week program for him.

[TexAss]

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

[Heathanewton]

Haha I can't just keep doing that for 12 weeks though!

[Kiknskreem]

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.

[nitrored]

Haha I can't just keep doing that for 12 weeks though!

Haha ... why not?

[Heathanewton]

Ope! Alrighty

[reddevils7878]

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.