I’ve been given the opportunity as a new personal trainer to take on training a friend’s 14 year old daughter as a “client” over the summer. A 4-6 week program focusing on building her strength as she is active in sports (she does not have a weight issue). Her father is looking for approaches through training that will challenge her and keep her interested. It sounds like motivation is also an issue. Any recommendations/resources any one may know of and can suggest would be greatly appreciated! thank you!
There’s a lot of good advice here. Personally, I work with adults over 40, so this is not my area of expertise. However, I just started training my own 13 year old daughter & am learning on the fly! I did not push this – she came to me. Like your girl, my daughter is a pretty good athlete – volleyball & softball. But once we got to the gym initially, her motivation level was not great. It was definitely a challenge for me – I’m used to people listening to me! But once I convinced her of how the training was going to take her game (particularly volleyball) to another level, she started coming around. As much as I had to bite my tongue at times, I only offered positive motivation. It took a little bit for her but I’m happy to say that she’s doing well – she definitely became internally motivated to do this & that was the turning point. That’s what you need your girl to do!
As far as the programming goes, I try to mix it up a lot but keep it simple. I keep the reps high (15 to 20) & stay away from exercises that stress her spine vertically (overhead presses, barbell squats, etc.) We do about 12 – 13 strength exercises per workout – upper body, lower body, core exercises – you know the drill. We also add in about 20 min. of cardio – whatever she feels like doing that day – I do it with her. And the exercises that mimic some volleyball skills – they’re a big help in terms of motivation.
As I said, there’s a lot of good advice here but Dr. Kosich (Daniel) makes the most important point: Kids this age are not done growing and you need to be aware of the existing bone growth/plate issues. Just keep it light, nothing crazy (especially overhead movements) & you should be good. Dad had it right in wanting her to start training with you; you just need to help her find her own reasons for doing it. Good luck – you’ll be fine!
thanks so much Paul! That is super helpful input as well…! I appreciate everyone taking the time to reply. I’m getting a clearer picture of how to proceed…
For future reference, I find that most young athletes have not been taught how to resistance train safely and with proper progressions, how to stretch for their sport and their individual ROM issues, how to properly engage and train their stability system (core/spinals/kinetic chain), and how to eat and recovery after workouts.
I could spend the next ten weeks teaching a fitness professional the ins and outs of this topic. And most of my young athletes move on to collegiate training atmospheres within a few years of working with me. I teach to educate, not just to produce a desired fitness goal.
Check out my website at www.hawaiifitnessacademy.com