The following is the first in a 4 part paper focusing on teens and physical training.....
Children and young adults, who embark on a training regime, normally drop out within the first 3 months of training. Most are disillusioned with training as the results don’t come quick enough or as easy as they may be have been led to believe, which is normally because of the super hyped adverts in magazines and elevated promises from supplement companies. The main reason for failure is incorrect training, and in most cases overtraining. Weight training and bodybuilding for young people should be in a gradual and in a specific pattern. Many people ask, what age can I start weight training, and encouragement should be shown to these youngsters to participate in all types of sport and training with the object of obtaining and helping with full normal body development and learning skills.
Weight training can improve strength, increase muscle tone, lose bodyfat and gain muscle mass and importantly improve their bone density. But if done incorrectly then training with weights can also lead to injury of tendons, ligaments, muscle, and bone. Many people learn weight training from training at home, or by watching friends in a gym. But a lot of time, what these people are watching is incorrect lifting technique, which can lead to injuries.
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Team movements plus tech. work
A) *Bench Press 3 x 10 - 12
** Sledge Hammer Wood Chopper L,R & Side Chopper L,R 10 movements per side and exercise. Rest 90 sec and Repeat x 5 rounds **
B) Back Squat 3 x 10 - 12
** 5 short break away sprints. Rest 90 sec and Repeat x 5 rounds **
C) Pull Ups 3 x Maximum effort unbroken.
** 10 Cleans/Wallballs & 60 Unbroken DU's. Rest 90 sec and Repeat x 5 rounds **
D) Bench Dips 3 x Maximum effort unbroken.
** 20 Alternate Rope Waves, 10 Slams, 20 Hip Toss, 10 In and Out.
Rest 90 sec and Repeat x 5 rounds **