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Teenager Training To Reach Goals

Discussion in 'Training, Workouts, and Contest Prep' started by ChrisP, Dec 7, 2011.

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  1. ChrisP AX Member

    Hi all!

    My name is ChrisP. I'm a teenager (15 years old, turning 16 next April) who has just started with weight training about 5 weeks 4 and a half weeks ago and I'm still getting the hang of things.

    For the first 4 weeks, I did a program my 19 year old brother set up for me with basic exercises. I worked out Full Body for 3 days a week.

    This week I started with a 4 day a week, rugby specific program.

    Sports I'm training for are athletics, cricket and rugby.
    I mostly want to focus on training for athletics and rugby, because I want to improve my athletics and I will be playing rugby with the Under 19s next season and I want to make the 2nd team (I'm a fullback by the way).
    _________________________________________________________________________________________

    WEDNESDAY, 7 DECEMBER 2011

    Today was my "Off Day", so I only did a light cardio, jumping rope at a reasonable rate for 15 minutes.

    Can't wait for tomorrow, will update you after the workout!
    ChrisP, Dec 7, 2011
    #1

  2. emekajokammor Moderator

    Welcome Chris! 15yo rugby player, awesome!

    If you need any advice or tips don't hesitate to post in my log or message me. I played sports all my life including 4 years D-1 football at UCF, i know all about training to improve athleticism. Can't say i enjoyed every lesson but a lesson lived is a lesson learned ;)

    Welcome again!
    emekajokammor, Dec 7, 2011
    #2
    ChrisP likes this.

  3. ChrisP AX Member

    Thanks!

    Great! Now I know who to go ask if I want to know something. :D
    ChrisP, Dec 7, 2011
    #3
    emekajokammor likes this.

  4. emekajokammor Moderator

    lol, yup :cool:
    emekajokammor, Dec 8, 2011
    #4

  5. ChrisP AX Member

    THURSDAY, 8 DECEMBER 2011

    Power Cleans: 5 x 15kg; 5 x 20kg; 5 x 20kg; 5 x 25kg
    BB Shrugs: 8 x 25kg; 8 x 35kg; 8 x 45kg
    Front Squats: 6 x 15kg; 6 x 25kg; 6 x 25kg
    BB Lunges: 6 x 10kg; 6 x 15kg; 6 x 20kg
    Leg Curls: 10 x 17,5kg; 10 x 20kg; 10 x 20kg; 10 x 25kg
    Hanging Leg Raises: 10; 10; 10

    Finished off with some cardio, 15 mintutes of jumping rope at a medium pace.

    Knee was a bit sore, so I had to train with a knee guard, but it is nothing serious.

    BTW, I'm from South Africa and school starts in about 5-6 weeks and rugby training starts at the end of February.
    ChrisP, Dec 8, 2011
    #5

  6. Bnatural Moderator

    could you lay out your current training regimen in full so we can better help assist you?
    welcome to the board, and congrats on getting training started early.
    Bnatural, Dec 8, 2011
    #6

  7. ChrisP AX Member

    Okay.

    Well this is the weight training I'm currently doing:

    MONDAY

    Power Cleans: 4 sets x 5 reps
    Upright Rows: 3 sets x 8 reps
    Back Squats: 4 sets x 8 reps
    Leg Extensions: 3 sets x 10 reps
    Lying Leg Raises: 2 sets x 10 reps
    Crunches: 100 reps in as little sets as possible

    TUESDAY

    Flat BB Bench: 4 sets x 8 reps
    Incline BB Bench: 4 sets x 8 reps
    Pullups: 6 sets x 6 reps
    BB Rows: 3 sets x 8 reps
    Behind Neck Press: 4 sets x 8 reps
    Tricep Dips: 3 sets x 10 reps
    Lat Raises: 4 sets x 8 reps

    THURSDAY

    Power Cleans: 4 sets x 5 reps
    BB Shrugs: 3 sets x 8 reps
    Front Squats: 3 sets x 6 reps
    BB Lunges: 3 sets x 6 reps
    Leg Curls: 4 sets x 10 reps
    Hanging Leg Raises: 3 sets x 10 reps

    FRIDAY

    Flat BB Bench: 5 sets x 8 reps
    Incline DB Bench: 3 sets x 8 reps
    DB Flyes: 3 sets x 8 reps
    Pullups: 4 sets x 8 reps
    DB Rows: 3 sets x 8 reps

    I'm in the first week of doing this program...Will be doing it for 6 weeks, the 1st two days changes in the 4th week. I got the program at bodybuilding.com.

    And then I do cardio if I have enough time after my workout and on off days.

    I really need good cardio workouts that work for Speed Endurance for the rugby, anybody have any exercises I can try out?

    BTW the knee feeling a bit better. :)
    ChrisP, Dec 8, 2011
    #7
    emekajokammor likes this.

  8. emekajokammor Moderator

    i gotta say, i like this split your running. Looks good to me. One question, do you switch out the exercises from week to week?
    emekajokammor, Dec 8, 2011
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  9. Bnatural Moderator

    i made my minor edits in red.
    since you are younger this appears to be a solid fit for you at this point in training.
    for speed i would focus on HIIT aka high intensity interval training.
    you have a speed/fast component which is generally 15-30 seconds followed by a recovery/slow period which lasts from 45 seconds to 1min 30 seconds. then repeat.
    Bnatural, Dec 8, 2011
    #9

  10. The-Professor In the lab. BRB.

    Just some 2 cents from a strength athlete:

    -Shrugs are useless
    -Behind the neck presses are (relatively) dangerous with little real world carryover. You will eventually bork your rotator cuff.
    -I don't think lunges have any good real world carry over and they aren't safe with heavier weights anyway

    -Kill shrugs
    -Replace behind the neck presses with a push press or a strict press
    -if you want to do something behind the neck look at behind the neck split jerks, I do these.
    -Replace lunges with either box squats or box jumps
    -START DEADLIFTING

    Take everything with a grain of salt. Everyone has different opinions :)
    The-Professor, Dec 8, 2011
    #10

  11. ChrisP AX Member

    Okay, from what all of you are saying I'm trying to adjust the program.

    I made a change or so myself, just say what you think about it:

    MONDAY

    Power Cleans: 4 sets x 5 reps
    Upright Rows: 3 sets x 8 reps
    Back Squats: 4 sets x 8 reps
    Leg Extensions: 3 sets x 10 reps (Shifting Stiff Legged Deadlifts to Thursday)
    Lying Leg Raises: 2 sets x 10 reps
    Crunches: 100 reps in as little sets as possible

    TUESDAY

    Flat BB Bench: 4 sets x 8 reps
    Incline BB Bench: 4 sets x 8 reps
    Pullups: 6 sets x 6 reps
    BB Rows: 3 sets x 8 reps
    Shoulder Press: 4 sets x 8 reps
    Tricep Dips: 3 sets x 10 reps
    Lat Raises: 4 sets x 8 reps

    THURSDAY

    Power Cleans: 4 sets x 5 reps
    Upright Rows OR Front Lat Raises: 3 sets x 8 reps
    Front Squats: 3 sets x 6 reps
    Stiff Legged Deadlifts: 3 sets x 10 reps
    Leg Curls: 4 sets x 10 reps
    Hanging Leg Raises: 3 sets x 10 reps

    FRIDAY

    Flat BB Bench: 5 sets x 8 reps
    Incline DB Bench: 3 sets x 8 reps
    DB Flyes: 3 sets x 8 reps
    Pullups: 4 sets x 8 reps
    DB Rows: 3 sets x 8 reps

    I kept Leg Extensions and changed Lunges with Stiff Legged Deadlifts. I could switch them around so I do Leg Extensions Thursday and Stiff Legged Deadlifts on Monday?

    I don't really know what to change Shrugs with? All I got is Upright Row (Also doing on Monday) and Front Lat Raises.

    Any other changes needed?


    @emekaokammor: No, but the program shows that from week 4 - 6, Monday and Tuesday changes a little, but I can keep it as it is maybe?

    Oh and BTW, thanks for all the help!

    PS When school starts, I can only train Mondays, Wednesday and Fridays. I would want you guys to help me with a program then.:p
    ChrisP, Dec 8, 2011
    #11

  12. The-Professor In the lab. BRB.

    You don't have to add in any exercise to replace it.

    I have a 640 lbs deadlift and when I workout I just deadlift and leave. LOL!

    You can kill your ab work and just do everything beltless if you'd like, too. The core strength developed from beltless work will improve your athleticism way more than any crunch can...

    Any machine will likely be useless for your purpose as well, as they are restricted range of motion, and as we both know, strength and agility is NOT restricted range of motion.

    You might be better off with less exercises and more work with the exercises you have left over. There is no reason to have 7 (resistance) exercises in a gym day.

    Lastly, if you don't have a coach working with you on olympic lifts, they aren't worth doing. Because chances are you aren't doing it correctly. Do they help build explosiveness? sure! But only under the right conditions with correct coaching, they aren't lifts that are self taught and really don't belong in a bodybuilding style split anyhow.

    P.S. as you go on with your split you will tweak it how you'll like anyway. But it doesn't help to have some guidelines.

    Good luck!
    The-Professor, Dec 8, 2011
    #12

  13. ChrisP AX Member

    Okay, I'll lose the belt for now and see what happens. I'll still do core, because if my core strength improves it will just help more with other exercises and sport.

    I'm going to keep the amount of exercises as it is for now, but I'll think about decreasing the amount of exercises and increasing the reps and sets of the other exercises thus increasing the volume in the future.

    About the olympic lifts, I only do the power cleans for explosiveness, but I really need to build explosiveness, but what exercises should I do for that?

    PS I'm training at home, so I don't have machines anyway:).
    ChrisP, Dec 9, 2011
    #13

  14. Bnatural Moderator

    lose the leg extensions if you are training at home, especially since it's probably a leg extension attachment and there is no adjusting those. the positioning of those attachments do not seem to fit any body type.

    also, be sure to keep your abs slightly drawn in, as going beltless does require additional work on your part to be able to keep a tight core.
    Bnatural, Dec 9, 2011
    #14

  15. ChrisP AX Member

    FRIDAY, 9 DECEMBER 2011

    Flat BB Bench: 8 x 30kg; 8 x 30kg; 8 x 30kg; 8 x 34kg; 8 x 34kg
    Incline DB Bench: 8 x 10kg; 8 x 12kg; 8 x 12kg
    DB Flyes: 8 x 10kg; 8 x 10kg; 8 x 10kg
    Pullups: 8; 8; 8; 8
    DB Rows: 8 x 10kg; 8 x 15kg; 8 x 20kg

    No cardio today, have a lack of time.:(

    @Bnatural: Should I switch the Leg Extensions to Stiff Legged deadlifts too? I think I'm going to use the belt when I do higher weights, to avoid injury for now.

    Weighed myself today - 67,5kg

    Want to get up to 72,5kg - 75kg time rugby starts.
    ChrisP, Dec 9, 2011
    #15

  16. Bnatural Moderator

    I would do front squats or deadlifts in place of the leg extensions.
    you still get extension of the lower leg, just a different angle of force, but you can use more weight and it's a closed chain exercise.
    Bnatural, Dec 9, 2011
    #16

  17. ChrisP AX Member

    I think I'm going to make it deadlifts... Should it be Stiff Legged?
    ChrisP, Dec 9, 2011
    #17

  18. Bnatural Moderator

    regular deadlifts will be the better option.
    Bnatural, Dec 9, 2011
    #18

  19. ChrisP AX Member

    Okay...will change Leg Extensions to Regular Deadlifts on Mondays...anything else I should change?

    And do you have any advice on gaining weight but losing fat, I don't use any supplemens and I would want to continue without it.
    ChrisP, Dec 9, 2011
    #19

  20. Bnatural Moderator

    diet needs to be on point, and you need to be hypercaloric (i.e. eat more calories than what it takes to maintain your weight)
    keep calories on the higher end and eat healthy.
    don't just eat anything to gain, because what you put in is what you will get out of it.

    example:
    eat a couple of donuts prior to leg day.
    the next week, eat a bowl of oatmeal prior to leg day.

    ^not that i would do this, but the obvious choice is to eat the oatmeal.
    Bnatural, Dec 9, 2011
    #20
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