Sunday, 14 July 2013 03:23

6 Week Resistance Program for Teens in the Gym

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6 Week Resistance Program for Teens in the Gym

 

 

This program provides a starting point for teens aged 14+ years who wish to commence a resistance based exercise program in the gym. This program focuses on developing form and technique and does not endorse the use of continous maximal lifts. This program will assist teens to build strength, increase muscles mass, improve flexibility and increase anaerobic capacity. This program should at all times be supervised by a qualified trainer to monitor technique and maintain safe training practices. Any progress in resistance or sets should be approved by the qualified trainer before increases occur. Smash! Fit for Kids endorses safe training practices and encourages all teens to have a medical check-up before they commence this program

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                Weeks 1-6: 2-3 non-consecutive days per week: 30mins to 45 mins per day

 

 

Warm-Up: 5 mins on Crosstrainer or Rower:

Goal = HR level of 65-75% Max: To calculate: 220-Age x .75 =(75% HR level)

 

 

 

kid on crosstrainer                 kids rower

        

 

 

 

 Exercise 1:

 

 

Squats with Dumbells: 2 sets x 12-15 repetitions: Start with no Dumbells for Week 1 and then have technique checked by qualified trainer before you progress to dumbells for week 2 and onwards

 

Rest: 1.30mins between each set

 

 

 

 

kids and squat      muscles for squat 

 

 

Tip: select weight that allows you to perform 12-15 repetitions with good form and a little bit of fatigue. If you are unable to perform 12-15 repetitions with good form then the weight is to heavy and should be reduced.

 

Exercise 2:

 

Seated Chest press: 2 sets x 12-15 repetitions:

 

 

Rest: 1.30mins between each set

 

 

Picture1 seated chest press

     Picture 2 seated chest press     muscles seated chest press

 

Tip: select weight that allows you to perform 12-15 repetitions with good form and a little bit of fatigue. If you are unable to perform 12-15 repetitions with good form then the weight is to heavy and should be reduced.

 

 

 

Exercise 3:

 

Chin Ups or Assisted Chins on Machine:

2 sets x As Many Repetitions in 30 secs

 

Rest: 1.30mins between each set

 

 

chin ups

   supported chins  muscles chins

 

 Tip: Once you can comfortably complete 30 secs of Chins you can start adding resistance. Check with trainer on the amount of weight you should add.

 

Exercise 4:

 

Abdominal crunch with twist:

 

2 sets x 12-15 repetitions: Start with no resistance for Week 1 and have technique checked by qualified trainer before you progress to medicine balls or dumbells for week 2 onwards

 

Rest: 1.30mins between each set

 

 

 

abs twist                muscles ab twist                

 

 

 

Exercise 5 and 6: Choose 2 of the following exercises:

 

Can Mix and Match each of the exercises each week

 

2 sets x 12-15 repetitions

 

Rest: 1.30mins between each set

 

 

 

Bicep Curl

 

 

bicep curls

          bicep muscles      

    

 

 

Tricep Dips

 

 

tricep dips 2

         tricep muscles

      

 

 

Shoulder Press (Machine)

 

 

 

kids shoulder press             shoulder press muscles 

 

 

Back Extensions (with Fit Ball)

 

 

Prone back extensions

    prone back extensions muscles 

 

 

Calf Raises

 

 

calve raises

 

 

         calf muscles

 

 

Cool Down: 5 mins on Crosstrainer or Rower: 

Goal = HR level of 65-75% Max: To calculate: 220-Age x .75 =(75% HR level)

 

 

 

Stretch Major Muscle Groups: Hold each stretch for 30 secs

 

 

stretch

 

 

 

 

 

 

Reviewed By David Talha: Dip. PT  Dip. NMT Strength and Conditioning Coach

 

 

 

 

 

 

 

 

 

Read 4808 times Last modified on Friday, 11 April 2014 10:11

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