Benjamin Renaud
Level 8 Valued Member
Hello everyone, at their request, I've slowly been introducing the older 2 of my 4 kids (13 and 14) to training. We first started with technique work on basic push, pull, squat and hinge. Now that they've got a bit of technique down I've been talking with them about various templates they could use to get into the habit of training, since consistency is the biggest hurdle for now.
For now I've got these super simple ones that are easy to follow and adapt but also not too time consuming since they also participate in various sports. Exercise selection, sets and reps are adapted to the intensity level required for motor control learning and frequency is adapted depending on the template. The goal isn't strength or even progression in weights as much as learning and building the habit. For now they've been mainly doing bodyweight stuff with some kettlebell goblet squats and deadlifts.
One lift a day - pick one lift from the 4 main categories that doesn't interfere with daily activities or sport and that isn't the same as last session. Easiest to fit with their sports.
Upper/lower split - rotate through an ABAB format with push/pull days and squat/hinge days.
Super simple strength - just pick 2 from the four categories and rotate in an ABAB format with the other 2. Add jogging or crawling or carries if the weather permits.
Easy strength - 10 reps of each of the 4 categories. Add jogging or crawling or carries if the weather permits.
Most of these would be done for 4-6 (very)short sessions per week. Sometimes it's only 10 minutes a day, especially the OLAD. They always warm up with the Flexible Steel joint mobility that Louka demonstrates.
Note: they haven't yet tried all of these templates, they are just the ones I have in mind and that I mentioned to them. They've mostly done OLAD or Push-pull-squat. The push-pull-squat seemed to be the hardest to follow when done only 2-3 times per week for an average 3 sets per exercise.
I'd love to hear what everyone else has in mind that could be very easy to explain and adhere to for teenagers that want to train but haven't completely built the habit yet. Short sessions done at a higher frequency seems to help them stay with it compared to longer routines done only 2-3 times per week.
Thanks for any suggestions you might have!
For now I've got these super simple ones that are easy to follow and adapt but also not too time consuming since they also participate in various sports. Exercise selection, sets and reps are adapted to the intensity level required for motor control learning and frequency is adapted depending on the template. The goal isn't strength or even progression in weights as much as learning and building the habit. For now they've been mainly doing bodyweight stuff with some kettlebell goblet squats and deadlifts.
One lift a day - pick one lift from the 4 main categories that doesn't interfere with daily activities or sport and that isn't the same as last session. Easiest to fit with their sports.
Upper/lower split - rotate through an ABAB format with push/pull days and squat/hinge days.
Super simple strength - just pick 2 from the four categories and rotate in an ABAB format with the other 2. Add jogging or crawling or carries if the weather permits.
Easy strength - 10 reps of each of the 4 categories. Add jogging or crawling or carries if the weather permits.
Most of these would be done for 4-6 (very)short sessions per week. Sometimes it's only 10 minutes a day, especially the OLAD. They always warm up with the Flexible Steel joint mobility that Louka demonstrates.
Note: they haven't yet tried all of these templates, they are just the ones I have in mind and that I mentioned to them. They've mostly done OLAD or Push-pull-squat. The push-pull-squat seemed to be the hardest to follow when done only 2-3 times per week for an average 3 sets per exercise.
I'd love to hear what everyone else has in mind that could be very easy to explain and adhere to for teenagers that want to train but haven't completely built the habit yet. Short sessions done at a higher frequency seems to help them stay with it compared to longer routines done only 2-3 times per week.
Thanks for any suggestions you might have!
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