Training plan for a 13 year old

[skibum]

My Nephew is an avid karter and has been for about 5 years. This year he is stepping up a class (no idea which one) and his team manager has suggested that to be competitive he will need to get fitter and stronger to deal with the higher cornering speeds.

Like most 12/13 year olds these days, I don't think he does any exercise at all and seems to spend all his spare time with his nose in an iPad looking at inane clips on youtube. He may do some basic PE at school, I'm not sure.

Any hints/tips?

So far he is planning to use a turbo trainer (until it gets light enough in the evenings to actually ride his bike outside), has the use of a rowing machine and is thinking about starting to use light dumb bells.

[Where2Guv]

I'd say stay off the weights until he is about 16. A few bicep curls and the like won't hurt if he wants to pump those gunz up for the ladies, I suppose, but stay away from compound stuff until he is fully developed.

I'd suggest looking at martial arts classes. kickboxing classes for example, usually incorporate bodyweight circuit training as part of the session. He'll also learn a little bit about self-defence / potentially spark off another hobby.

In terms of exercises - air squats, press ups, sit ups, lunges, plank etc would all be fine. Mix in some light rowing and maybe a swim once a week.

[grumbledoak]

Swim, bike, run. Or pick a sport - they'll all work.

No bodybuilding at that age.

[roboxm3]

Something involving some light-ish kettlebells could be good!?

I sometimes do a skipping / KB circuit which is good for a bit of fitness and strength.

It's essentially 1 minute skipping followed by 1 min KB exercises, working through the list below: -

2-handed swing (to shoulde height)
LH swing
RH swing
LH clean & press
RH clean & press
LH high pull (rowing action, pulling KB into shoulder)
RH high pull
LH snatch
RH snatch
2-handed swing

...and maybe finish with press-ups. Should keep him quiet for a while

[Fozziebear]

Body weight exercises, judo or BJJ classes and climbing

[Tiggsy]

My 13 year old plays basketball and trains at his club almost daily. He still does 3 body weight circuits a week.

Dumbells for a 12 year old , pointless.

[skibum]

Thanks for the responses.

I'm liking the suggestion of a new sport - something like a Judo/Karate/Kick Boxing. Alternatively just general work out stuff like push ups, squats and lunges will help, along with some basic cardio. Will discourage weights.

[Engineer1]

skibum said:

Thanks for the responses.

I'm liking the suggestion of a new sport - something like a Judo/Karate/Kick Boxing. Alternatively just general work out stuff like push ups, squats and lunges will help, along with some basic cardio. Will discourage weights.

I wouldn't just discourage weights I'd ban them at that age too much potential for him to really injure himself or do some permanent damage.

[Tiggsy]

Engineer1 said:

skibum said:

Thanks for the responses.

I'm liking the suggestion of a new sport - something like a Judo/Karate/Kick Boxing. Alternatively just general work out stuff like push ups, squats and lunges will help, along with some basic cardio. Will discourage weights.

I wouldn't just discourage weights I'd ban them at that age too much potential for him to really injure himself or do some permanent damage.

or, like most kids at that age - waste his time doing curls 24/7

[lewisf182]

As others have said I'd stay off the weights. Their is big potential for stretch marks too at that age IME