Youth weightlifting programs

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Table of Contents. Starting Age. Program Elements. Basic Training Program. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. Most workouts are started with snatch and clean and jerk, and in most workouts beginners do at least 20 snatches and 10 clean and jerks.

We aren't afraid to try new maxes whenever they seem possible, but try to do it within a framework of lots of lifts, few ugly lifts, and fewer misses. We believe in doing all 3 squat variations normally done by weightlifters front squat, back squat, and overhead squat , most weeks doing at least one workout of each style. We focus on the back squat for strength building, and concentrate on good position in front squatting and overhead squatting.

We also do 'unusual' strength exercises, exercises designed not only to strengthen, but to condition and toughen. Exercises like dumbbell and barbell clean and press each rep includes a clean and a press , walking lunges, kettlebell work, and strongman type training. We believe the training of beginners is a three-fold process, learning efficient technique on the competitive lifts, increasing strength, and conditioning the body to handle the increased training that will be required as a more advanced lifter.

Our training programs for beginners are simple. A sample weekly workout for a first year, year old lifter could look like this:. We try to end each workout with some low-back and abdominal work, and some jumping exercises. For this, we use a glute-ham bench, a reverse hypermachine, lots of bands and medicine balls, and Plyo Boxes.

We don't believe in a lot of 'formal' periodization for beginners. The strength, technique, conditioning, and abilities of beginners are changing at a rate that makes planning difficult. This content does not have an English version. This content does not have an Arabic version.

See more conditions. Healthy Lifestyle Tween and teen health. Products and services. Strength training: OK for kids? By Mayo Clinic Staff. Thank you for subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Physical Activity Guidelines for Americans. Department of Health and Human Services. Accessed Nov. Zwolski C, et al. Resistance training in youth: Laying the foundation for injury prevention and physical literacy. Sports Health. Strength training by children and adolescents. Reaffirmed December Vehrs PR. Physical activity and strength training in children and adolescents: An overview.

Drenowatz C, et al. Resistance training in youth — Benefits and characteristics. Journal of Biomedicine. Larsen MN, et al.