Well, basketball just ended, and i have almost 2 weeks before baseball tryouts. So, i've decided to start an actual lifting program to get back into the swing of things. I was looking at pendelum training for athletes and super strength. Has anybody ever used these, and if so, what did you think of them?
My stats:
14
about 5'9"-5'10"
weight is around 147-150
bf% is in the lower to mid teens (12-15%)
my goal is to basically get stronger. i want to get stronger for the season. I'm not that concerned with mass, but i don't mind it. i haven't done any heavy lifting since the end of August/beginning of Sept so i'll need some time to get my muscles used to lifting again. i could still stand to lose a little bit more body fat, but i've lost alot with basketball and i'm sure that baseball will help keep my bf% low. I'd rather have a few extra pounds for the sake of strength.
any advice or suggestions would be greatly accepted. [img]smile.gif[/img]
thanks a lot guys
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
At 14 years old, pendulum training is not really going to be ideal.
At your age, isometrics are not recommended due to lower ability to recruit motor units.
Eccentric capabilities are not superior at that age as well but will increase dramatically over the next couple of years with proper training, so prolonged eccentric emphasis and plyos aren't going to be terribly beneficial.
If performance is your goal, the most important thing you can do is to increase your relative strength (strength per pound body weight). It is associated with improvement on all levels for increased strength, power, speed, and endurance.
Your goals should be to squat about 1.5 times your body weight, bench press your body weight, and be able to do 10 controlled chin-ups and dips. If you have really good instruction you can learn the power Oly lift variations and spend the next 3-6 months not worrying about load but perfecting your technique.
Think basic and simple rather than complex to develop the foundation that will allow you to really throw up some weights in the next couple of years.
Squats
Dips
Deadlifts
Presses
Chins
Rows
Start with higher reps to promote strengthening of connective tissues and build some muscle.
I know it's not flashy, but if you look at the best athletes in the world, they all worked from a similar foundation of general strength and fitness.
thanks bill for the explanation. So, could i split these into 2 workouts? I was thinking maybe:
Workout A:
Squats
Dips
Presses
Workout B:
Deadlifts
Chins
Rows
i'm looking to work out 3 days a week, so i'd alternate workouts. With baseball coming, i really need flexability to work around games and time is not usually a friend to me [img]tongue.gif[/img] so, i wanted to divide these exercises into 2 workouts so i could get them done quickly and work them into my schedule. I'd rather split the routine in 2 so if i need to lift on consecutive days, it'd still be possible as i wouldn't be doing the same lifts 2 days in a row.
i'm looking to start with a light warm-up set then a 3 x 8 scheme to get used to lifting again. i'm thinking about after a few weeks, switching up to a 5 x 5 possibly.
if you see anything wrong with this, please let me know. i'm still learning. thanks
-kevin
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
You're better off with a squat variation, a pull, and a push on each day.
Example:
Squat
Dips
Chins
Does that make sense?
Start with even higher reps in the 12 range and progressively decrease over several weeks. Increase load for 3 weeks and then unload for one to allow adaptations to take place. If you do a search on the web for linear periodization, that'll be a good way to start.
yea it makes sense now. i get the whole push pull thing. Thanks for all your help Bill. i'll check out the linear periodization on google or something.
[img]smile.gif[/img]
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
WAIT WAIT WAIT! He's playing baseball here guys...gosh, just go get some "s"-word and have a teammate inject you and you do him. I mean if you get caught what 2 game suspension if they follow the big leagues...
*note: None of what I just said should be taken seriously.
But anyway, Kevin you've got some great advice from Bill, wish I had someone to tell me that when I was 14...
ya no.i think im going to just forget about the pendulum training for now and take Bill's advice...(just like kevin, i have very little time in which i have to lift, and i am trying to teach my brother correct form.)..so i am basically lifting in between his set....
__________________
Alpha Volunteer Fire Company
State College, PA
'Protecting State'
Originally posted by Doug M.: ya no.i think im going to just forget about the pendulum training for now and take Bill's advice...(just like kevin, i have very little time in which i have to lift, and i am trying to teach my brother correct form.)..so i am basically lifting in between his set....
Bill knows and sees all...and remember when you're in the gym cranking out reps and starting to get sloppy....Bill's watching you...Bill's watching you...
Linear Mode
