| Carrying on from part 1, I would insist on weight training | | | | lungs. Squat stands must be used and the young |
| exercises being light to medium , that means no heavy | | | | trainer must have a spotter. Ex 3: Pullovers with |
| low squats or dead lifts and avoid any spine bending | | | | centrally loaded dumbbell 1 x 12 use a light weight, the |
| exercise. Start off with fun type exercises without | | | | main purpose is for chest expansion and always use |
| putting them through any ordeal, and never make them | | | | after squats when you should still be somewhat |
| train against their will. Try out free standing excercises, | | | | breathless. |
| flexibility work and teamwork skills through sporting | | | | Ex 4: Barbell bench presses 1 x 10 reps, have a |
| activities. | | | | spotter standing by, don't bounce the weights off the |
| Weight training can cause spinal injuries, so a lifting belt | | | | chest and use good style and full range. Ex 5: Barbell |
| should be worn at all times. I would recommend | | | | curls for the biceps, the way to big arms, 1 x 10 reps, |
| exercises such as light barbell squatt to parallel and | | | | don't cheat or swing the weight up. Ex 6: Crunches for |
| presses behind the neck to start off with. The bar | | | | the abdominals, start off with one set of maximum |
| should always be padded and never bounce the | | | | reps, try to work up to at least 30 reps, then its ok to |
| barbell on the spine area at the back of the neck. | | | | add more sets, great to obtain that all important six |
| Bench presses are also an important exercise, but | | | | pack. Finally Ex 7: Calf raises, 2 x 12 reps, Hold a |
| always under the watchful eye of a spotter as it has | | | | dumbbell in one hand and with toes on a block raise |
| been known for bars to drop on lifters necks causing | | | | and lower the calf via full range. |
| death, so NEVER carry out Bench presses alone. | | | | ROUTINE FOR OVER 14s As above always warm |
| Most dumbbell exercises are fine, again double check | | | | up Ex 1: Alternate dumbbells overhead presses 3 x 8 |
| the collars are secure .Standing lateral raises for | | | | for the shoulders and arms. Ex 2: Full squats, this time |
| shoulders and lying triceps stretches for the arms. | | | | try to go right down full range, but don't bounce at the |
| When doing sit ups for abs, use the crunches version, | | | | knees. Have a spotter standing around and use squat |
| keep the knees bent and encourage high repetitions | | | | racks. Ex 3: Pullovers, use swing bell or centrally loaded |
| for fitness. Train in good clean clothes and footwear. | | | | dumbbell, the weight is not important, light to medium is |
| Encourage good hygiene practices at all times to avoid | | | | enough, the main idea is to encourage chest expansion |
| infections such as athletes foot or similar unpleasant | | | | Ex 4: Wide grip bench presses 3 x 10 for pectorals, |
| complaints. | | | | triceps and shoulders. Ex 5: Dumbbell flyes, lying, after |
| RECOMMENDED TRAINING FOR THE OVER 14s | | | | the bench presses, further pump the pecs with |
| On reaching the age of 14, supervised weight training | | | | dumbbell flyes.3 x 12 |
| can begin. The majority of weight excercises can be | | | | Ex 6: One arm dumbbell rowing 3 x 8 for lats and |
| carried out with the exception of heavy dead lifts and | | | | arms and shoulders, use fairly heavy weights as this is |
| barbell rowing, which can be harmful to the lower back. | | | | quite a safe exercise. Ex 7: Lying triceps stretches 3 x |
| Heavy squats can also cause knees problems and hip | | | | 8 for the back and main bulk muscles of the upper |
| problems can also develop in later life. | | | | arms Ex 8: Crunches 2 sets of maximum reps EX 9: |
| Exercise routines can be increased and evidence of | | | | Alternate dumbbell curls for biceps 2 x 10 and finally |
| muscular development will soon come clear. Always | | | | pumps the lower legs. Ex 10: Calf raises, use machine |
| observe the normal precautions such as warming up, | | | | or dumbbell or barbell across the neck for added |
| which prevents injuries. A full range of movements | | | | resistance, calves on a block to obtain max stretch, |
| paying attention to style is the best way to exercise | | | | always a must in calf training. |
| and recommended supplimentry sports would be | | | | Never insist on high poundage and concentrate on |
| gymnastics or martial arts. Dont forget that if you are | | | | slow but sure progress. Dont forget a good diet and |
| training a Teenager, you are fully responsible for their | | | | healthy habits will help good progress too. Encourage |
| health and safety. | | | | rest and relaxation as well as the eating of nourishing |
| ROUTINE FOR UNDER 14s Warm up with some | | | | foods including proteins, vegetables and fresh fruit. It is |
| running on the spot, twists, knee bends and arm | | | | also important that they mentally active while they are |
| swings. Then go onto exercise 1: Press behind neck | | | | not training, so make sure they have a hobby or two |
| with barbell. 2 sets 8 to 10 reps Ex 2: Half squats to | | | | to help them focus more on their training. |
| bench top with barbell. 1 set 12 reps for the legs and | | | | |