Hello all,

As for myself, I need to update my profile! I had to take the better part of a year off of the gym due to a motorcycle accident. Been back at it for a while now, and just as important have a really sweet new bike. (2008 multistrada with all the fixins).

Anyway,

My son is 11 and has been wrestling for 3 years with the youth club. His coach has suggested some light weightlifting as some of the kids have some hormonal help due to their age and he doesn't yet.

What do you guys think a good routine would be for 20 minutes or so 3x weekly to get him stronger but not overdo it on the fatigue/soreness front? I have dumbells at home and a homemade pullup bar, but would be willing to purchase equipment if necessary.

Thanks a lot guys.....gotta get my profile / meal plan / routines updated!

If he is just starting out and looking to do just a 3 times a week maybe a Push Pull Legs routine would be good. Although it may be a little more beneficial to do full body both days. I will give you pros and cons of each and make a customize routine for only 30 minutes a routine.

Push Pull Legs

Pros - This will allow him to really focus on certain muscle groups and build strength relatively quickly.

Cons - He will be more sore with this routine than the other (most likely) because it will work the muscles more, but less muscles every workout. It will also not maximize his protein sythesis.

Full Body 3x A Week

Pros - Will allow him to work all muscles enough to stimualte growth and developement, as well as maximize the protein synthesis.

Cons - His whole body will be sore (not too sore) the next day. Will not be able focus on individual muscle groups, but just compound movements.

Personally I would suggest maybe a month of full body work outs then after that progress to Push Pull Legs, and if he doesn;t get a bigger benefeit then maybe return to the Full Body split, but it is up to you and him.

Push Pull Legs Routine

Day 1

Bench Press 3 sets 10 reps 1 minute rest between sets

Keep it realtively light weight he shouldn't struggle too much because he just needs to get his mechanical strength down at first, after he is able to do his starting weight for a long period of time progress him very slighty (10-15%)

Dumbell Shoudler Press 3 sets 10 reps 1 minute rest between sets

Same as the bench press

Overhead Tricep Extension 3 sets of 12 reps 1 minute rest between sets

On this don't let him go too heavy, just let him get the general movement to get blood flowing into his triceps because they will already be fatigued greatly from the first two excercises. He just needs blood flow to help nutrients get to his muscles.

Dumbell Fly 3 sets of 12 reps 1 minute rest between sets

Same as the Tricep Extension, just let him get some blood flow and work on contracting his pecs. Watch him very closely to make sure he isn't injuring his shoulders, if you can use cables or a machine that would be good. Buying a cheap pair of resistance bands can help with this at home.

Dumbbell Lateral Raises 3 sets of 12 reps 1 minute rest between sets

Same as the fly

Day 2

Barbell Row 3 sets of 10 reps 1 minute rest between sets

Same thing here as the Bench press above, but make sure he isnot slouching when he performs this movement or he can injure himself.

Pullups 3 sets of 10 reps 1 minute rest between sets

If not able to perform reps do 3 sets of as many as possible, once 10 becomes easy use some weight.

Dumbbell Bicep Curls 3 sets of 12 reps 1 minute rest between sets

Keep it lightweight and just makeh im focus on his squeeze.

Dumbbell Pullover 3 sets of 12 reps 1 minute rest between sets

Keep it light and make him try to focus on using his back and not his chest.

Preacher Curl 3 sets of 12 reps 1 minute rest between sets

Same thing as the dumbbell bicep curls.

Day 3

Squats 3 sets of 10 reps 1 minute rest between sets

Same thing as the Bench Press

Dumbbell Weighted Lunges 3 sets of 10 reps 1 minute rest between sets

Make sure he is going all the way down and pausing, and exploding out from the bottom.

Goblet Squats 3 sets of 12 reps 1 minute rest between sets

Keep this light at first because it will be tough on joints at first. Allow him to just keep a straight back, and if possible use a seat to perform these like a "box squat".

Leg Extensions 3 sets of 12 reps 1 minute rest between sets

Keep these light and just get the blood flowing like the tricep extensions above.

Leg Curls 3 sets of 12 reps 1 minute rest between sets

Same as the Leg Extensions

Full Body Routine 3x a week

Bench Press 3 sets 10 reps 1 minute rest between sets

Keep it realtively light weight he shouldn't struggle too much because he just needs to get his mechanical strength down at first, after he is able to do his starting weight for a long period of time progress him very slighty (10-15%)

Barbell Row 3 sets of 10 reps 1 minute rest between sets

Same thing here as the Bench press above, but make sure he isnot slouching when he performs this movement or he can injure himself.

Squats 3 sets of 10 reps 1 minute rest between sets

Same thing as the Bench Press

Dumbell Shoudler Press 3 sets 10 reps 1 minute rest between sets

Same as the bench press

Pullups 3 sets of 10 reps 1 minute rest between sets

If not able to perform reps do 3 sets of as many as possible, once 10 becomes easy use some weight.

Dumbbell Weighted Lunges 3 sets of 10 reps 1 minute rest between sets

Make sure he is going all the way down and pausing, and exploding out from the bottom.

Thats a great routine @NelsonFitness

@NathanMiller sorry to hear about that bike accident man! But happy to hear you are back!

Can you let us know if your son trys this routine? Also, are you making sure his maros are good? What are they?

LASTLY, DO NOT EVER let your son cut weight. Denying him of nutrients at such a young age will stunt his growth. Make sure he eats like an ANIMAL!

Fantastic, thanks a lot guys! He's never lifted antything in his life, so I'll have him do the total body routine, maybe only twice a week for a couple of weeks, then move it to three times.

Thanks for the advice about cutting weight, Scott. His coach is on the same page and says that at his age and with the weight classes often ending up being combined, there's not much benefit to doing it. I've always thought it seemed a little overboard for a 10-11 year old kid anyway.

I dlon't count his macros at this point as his goal is just to get a little stronger and that can happen as long as he's eating plentyof healthy food. As it is he often eats more than I do!

I really appreciate your taking the time to post guys.

Nathan

Fantastic, thanks a lot guys! He's never lifted antything in his life, so I'll have him do the total body routine, maybe only twice a week for a couple of weeks, then move it to three times.

Thanks for the advice about cutting weight, Scott. His coach is on the same page and says that at his age and with the weight classes often ending up being combined, there's not much benefit to doing it. I've always thought it seemed a little overboard for a 10-11 year old kid anyway.

I dlon't count his macros at this point as his goal is just to get a little stronger and that can happen as long as he's eating plentyof healthy food. As it is he often eats more than I do!

I really appreciate your taking the time to post guys.

Nathan

Just a small bit of advice if you aren't counting macros but wanna track his eating just try to follow this rule. Fill your plate all the way (or not just keep these proportions) and make about half maybe a little less of it your protein, so chicken steak turkey etc., and then make one fourth of the plate some good form of carbohydrates, and make the rest of it some from of veggie, preferably greens since they contain plenty of nutrients. Also a multivitamin can be very beneficial if you would like to try it, it isn't as important as just eating properly.

Good luck!

Fantastic, thanks a lot guys! He's never lifted antything in his life, so I'll have him do the total body routine, maybe only twice a week for a couple of weeks, then move it to three times.

Thanks for the advice about cutting weight, Scott. His coach is on the same page and says that at his age and with the weight classes often ending up being combined, there's not much benefit to doing it. I've always thought it seemed a little overboard for a 10-11 year old kid anyway.

I dlon't count his macros at this point as his goal is just to get a little stronger and that can happen as long as he's eating plentyof healthy food. As it is he often eats more than I do!

I really appreciate your taking the time to post guys.

Nathan

Fantastic, thanks a lot guys! He's never lifted antything in his life, so I'll have him do the total body routine, maybe only twice a week for a couple of weeks, then move it to three times.

Thanks for the advice about cutting weight, Scott. His coach is on the same page and says that at his age and with the weight classes often ending up being combined, there's not much benefit to doing it. I've always thought it seemed a little overboard for a 10-11 year old kid anyway.

I dlon't count his macros at this point as his goal is just to get a little stronger and that can happen as long as he's eating plentyof healthy food. As it is he often eats more than I do!

I really appreciate your taking the time to post guys.

Nathan

Fantastic, thanks a lot guys! He's never lifted antything in his life, so I'll have him do the total body routine, maybe only twice a week for a couple of weeks, then move it to three times.

Thanks for the advice about cutting weight, Scott. His coach is on the same page and says that at his age and with the weight classes often ending up being combined, there's not much benefit to doing it. I've always thought it seemed a little overboard for a 10-11 year old kid anyway.

I dlon't count his macros at this point as his goal is just to get a little stronger and that can happen as long as he's eating plentyof healthy food. As it is he often eats more than I do!

I really appreciate your taking the time to post guys.

Nathan