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Old 06-21-2012, 08:59 AM   #271
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Default The Wrap-Up

My son did his last strength workout last night. I can't believe that he stuck with it and stay motivated for the entire off-season. He has made incredible progress and I'm so very proud of him. His last workout went like this...

General Warm-ups
Push-ups - 3 sets of 12 reps
Goblet Squat - 45 lbs x 2 sets of 20 reps
Back Raises - 2 sets of 12 reps
1 Arm Db Row - 45 lbs x 2 sets of 12 reps
125 lb Prowler Suicides

The thing that made this workout so great was that he maintained a very fast pace throughout the entire workout. We got it all done in less than 30 minutes. His strength and conditioning has improved greatly over the last year.

As you can see, my goal was not to have him lifting heavy weights or using barbell movements, my goal was to have him improve on bodyweight exercises and learn to work hard. I figure we have a long time to get him under the bar if his interest stays strong, he's only going to be 12 years old.

He has come a long way from the kid that struggled to do 5 semi-decent push-ups and 5 bodyweight squats with any depth. We set many goals for him at the beginning and he surpassed all of them; His goals were doing 20 good push-ups, 50 bodyweight squats, a single pull-up, and getting his 20 yard sprint time under 3.5 seconds. He blew all those out of the water.

We did use a few barbell movements along the way as a reward or to keep him motivated. He enjoyed lifting weights like Daddy and his cousin once in a while. But we kept them very light and focussed on form only, not progression. We used a military press with a light training bar, a Trap Bar with light weight set up on blocks, and of course we used Db Rows pretty regularly because he just can't do enough chin-ups yet for an effective upper back strengthening exercise.

Next week we go to Disneyland and he will have the whole week to rest and enjoy himself. The following week he starts football conditioning with his team so this was his last workout with me for the year. From here on out until the end of football season he can just play football and be a kid. I think playing football will be better for him than anything we can do in the gym and he'll still be doing push-ups, sit-ups, sandbag squats and presses, and sprinting during football practices to keep up his strength.

So, until next off-season, it's been a fun trip

Last edited by Off Road; 06-21-2012 at 09:26 AM.
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Old 06-21-2012, 11:26 AM   #272
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Really glad to have followed along OR,

The off season has been great for you both for many different reasons.

Great great progress made by OR Jnr
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Old 06-22-2012, 09:58 AM   #273
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Really glad to have followed along OR,

The off season has been great for you both for many different reasons.

Great great progress made by OR Jnr
Thanks Markie. You're right, it's been a fun journey for both of us. Can't wait to see him having fun on the football field...
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Old 06-22-2012, 10:41 AM   #274
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Great work coaching your son! If he decides to pick up a barbell in the future, he will have a great foundation and become one strong sob! Keep up the good work OR!
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Old 06-22-2012, 11:39 PM   #275
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It sounds like the two of you had a great time lifting together. It's really great what you did for your kid, and hopefully he will keep this lesson you have taught him for the rest of his life.

If he chooses to work with you again next off season will you guys be doing the same thing or would you introduce him to lifting?
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Old 06-23-2012, 07:37 AM   #276
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Great work coaching your son! If he decides to pick up a barbell in the future, he will have a great foundation and become one strong sob! Keep up the good work OR!
Thamks Swede, he has the genetics to be a heck of a lot stronger and larger than I'll ever be. My wife's side of the family grows them very big.

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It sounds like the two of you had a great time lifting together. It's really great what you did for your kid, and hopefully he will keep this lesson you have taught him for the rest of his life.
Yup, he now understands that squats cure everything that makes you weak, men should strive to weigh over 200 lbs, you should be able to do chin-ups no matter how much you weigh, tight back, knees out, spread the floor, and show everbody your junk

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If he chooses to work with you again next off season will you guys be doing the same thing or would you introduce him to lifting?
I am hopeful that he'll stick with more of the same type of workouts. First, I think he can improve even more with what he's doing now. Second, he won't hit puberty for another year so his hormone levels won't be such that it's going to be as productive for him. Lastly, I think just being a kid, having fun, and not taking this stuff too seriously yet would be best.

I'll still let him play around with some barbell movements if he really wants, but just like this year, it all has to be "his" desire to do so. Other kids on his team have dads that push their sons very hard, they have their kids on special diets, even have their sons doing bench presses. Seriously? Bench presses? Most of the kids can't even do a decent set of push-ups and they're loading them up on bench presses! I don't want to be "That Guy."
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Old 06-23-2012, 11:08 AM   #277
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So, it appears there are 40 kids signed up for the PeeWee team. There are only 35 spots and only 4 spots for kids that are over the weight limit. There will be some cuts! So, it's up to him now...
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Old 06-23-2012, 01:50 PM   #278
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So, it appears there are 40 kids signed up for the PeeWee team. There are only 35 spots and only 4 spots for kids that are over the weight limit. There will be some cuts! So, it's up to him now...
Good luck. Doe she have a lot of competition?
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Old 06-24-2012, 09:01 AM   #279
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Good luck. Doe she have a lot of competition?
Not too sure but we'll find out soon enough. Last year they only kept him because he was a BIG kid, but he ended up getting voted "Most Improved" by all the coaches. This year, who knows until we get out there and see what he can do and what the other BIG kids are like?
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Old 06-24-2012, 10:11 AM   #280
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Hopefully with his conditioning he will stand out.
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