Critique a 13 Year Old's Training Routine... Please?

Discussion in 'Fitness & Nutrition' started by The Kuang, Feb 26, 2006.

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  1. The Kuang

    The Kuang New Member

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    A few weeks ago, I decided to create a training routine for myself. I wanted to lose body fat (I have around 12% bf at this point), and basically improve my strength, endurance, prepare myself for soccer and JKD, look better, etc. I'm fairly fit right now, definitely above average. I'm about 5'7", at around 135 pounds.

    I did some research, and came up with this routine; I felt like I needed help from people who already knew what they were doing though, so could ya please critique my training routine and help me improve it?

    Training Routine:

    Warm-up before each sessions consists of:
    Joint rotations, a few minutes of jump roping, jogging, etc, 5 -10 minutes of balance training drills, and dynamic stretching.

    Cool-down after each sessions consists of:
    A few minutes of light jogging, walking, etc and static stretching.

    On Mondays, Wednesdays, and Saturdays, I plan to do most of my workout. I have quite a few routines to choose from so I can keep my body guessing. I can't really type every single one of them, so I'll just include a sample routine for each workout.

    Circuit Training (Done Monday, Wednesday, and Saturday):
    Sample workout:
    • Pull-ups x as many as possible
    • Bodyweight squats x as many as possible
    • Divebombers x as many as possible
    • Plank x as long as possible
    • Lunges x 100
    • REST 2 MINUTES
    • Burpees x 25
    • Plyometric Pushup x 25
    • Squat Jumps x 25

    Core Training (Done at end of each workout):

    Sample workout:
    • Knee Hugs x 30
    • Superman x 20
    • Plank x 1-minute
    • V-Ups x 20
    • Side Plank x 1 minute (both sides)
    • Leg Raise + Butt Lift x 20
    • Lying Straight Legged Hip Swings x 15 each direction
    • Isometric Backhold x 30 seconds
    • Chinnies x 30
    • Toe Touch Crunch x 30
    • Alternating Superman from Pushup Prone x 20
    • Side Crunches x 30 each side
    • Russian Twists x 50
    • Knee Hugs x 30
    • Front and Back Rolling Bridges x 15
    Maximum of 20 seconds rest between exercises

    Conditioning (Done Tuesday and Thursday):
    Sample routine:
    • Run 600 meters
    • Perform as many pushups as you can in 30 seconds, rest 20 seconds
    • Run 400 meters
    • Perform 30 V-Ups, rest 10 seconds
    • Run 400 Meters
    • Perform as many pushups are you can in 30 seconds, rest 20 seconds
    • Run 200 meters
    • Perform pushups for 20 seconds (no rest)
    • Run 200 meters
    • Perform 20 V-Ups (no rest)
    • Run 200 meters
    • Finish with 30 seconds of pushups

    I realize that I won't be able to do some of the exercises, and many of the numbers are far more than I'm able to do. Keep in mind that I'm only 13 years old, so I may not be able to apply some of your advice. Thanks a lot in advance! :)
     
  2. MidChaos

    MidChaos New Member

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    Wtf are you training for, the olympics?
     
  3. 0.6gpa

    0.6gpa New Member

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    wtf pushups in seconds?
     
  4. 0.6gpa

    0.6gpa New Member

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    wtf 13 years old.
     
  5. Soren

    Soren OT Supporter

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    Did you get that workout from one of Bruce Lee's books by any chance?
     
  6. MP18

    MP18 New Member

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    :rofl: :rofl: :rofl: :rofl:
     
  7. The Kuang

    The Kuang New Member

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    No, part of it from Ross Enamait, the rest from... research.
    Anyway, I'd like some feedback.
     
  8. 0.6gpa

    0.6gpa New Member

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    Feedback: get juced.
     
  9. 0.6gpa

    0.6gpa New Member

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    and you arent gona gain much without weights. correct me if im wrong.
     
  10. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    your 13, just SFW dont get all fucking gay and shit...

    Here are my instructions of what you should do
    Go to schoool gym
    Smash Fucking weights
    Eat like an animal
    sleep
    Repeat
     
  11. MP18

    MP18 New Member

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    well if your goal is to lose body fat and condition for soccer and JKD (jeek kune do?) then this routine will definitely accomplish those goals...you just better make sure you are eating enough or you will lose weight like crazy on this routine, and dont be surprised if you have to start cutting back the volume/intensity cause you cant function during the day from exhaustion....i'd cut that in half at least and see how you like it, then start adding more and more exercises as you feel you can tolerate them....there is a fat loss program called HIIT which consists of about half of what you do on tues and thurs and without the pushups, its so intense its recommended to be done only 2 or 3 times a week, just to put things in perspective

    and if you can do more that 15 reps on any given exercise then its not gonna increase your strength, just muscular endurance....so if you want to get stronger you need to hit the weights and overload your muscles
     
  12. The Kuang

    The Kuang New Member

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    Ha, you guys underestimate me. I've been doing this routine for a few weeks already, I've adapted nicely. I just need to know whether I could improve it.

    As for not using weights, that was on purpose.
    1. I don't have access to them
    2. Financial issues
    3. Can't get results without weights? Some of you need to watch Men's Gymnastics during the Summer Olympics

    I appreciate the tips and feedback. Any more?
     
  13. Perplexed

    Perplexed OT Supporter

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    Thread starter - ignore these fags, they all wish they'd started at 13 too

    Join a gym and learn proper form for weightlifting. Find a simple routine, eat well and stick to it.. don't go making up your own fancy shit yet
     
  14. Perplexed

    Perplexed OT Supporter

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    If you can't afford a gym membership you're fine just playing sports and doing what you're doing now
     
  15. The Kuang

    The Kuang New Member

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    [​IMG]

    :eek3:

    Hmm. Is there anything wrong with me sticking to this routine? I mean, if I have time to do actually follow it, wouldn't I benefit more than if I just played sports?
     
  16. Soren

    Soren OT Supporter

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    what are your balance drills, btw?
     
  17. The Kuang

    The Kuang New Member

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    One leg flamingos (eyes closed, moving elevated leg, moving head, etc), walking toe-to-toe across the room (eyes closed), shadow boxing on one leg, etc.
     
  18. Vailripper

    Vailripper Daywalkers have feelings too.

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    I don't see anything "wrong" with it, it's alot better than doing nothing. However, you do realize that athletes are lifting, in addition to there sport right? Like, the gymnasts you talk about supplement what they are doing with weight training, they don't "just" do there sport for exercise.
     
  19. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    :rofl:
     
  20. DMI

    DMI Active Member

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  21. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    if you're 13 won't lifting weights stunt your growth?
     
  22. rudeboy3

    rudeboy3 New Member

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    im pretty sure it all depends like on your genetics like i hit puberty at like 12 and started lifting for football at 13 and i kept growing. but some people dont hit puberty for a while and it will like stunt your growth and shit.
     
  23. GilgaMesH

    GilgaMesH Active Member

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    Dude you're not 13 :squint:


    I can tell by the lack of "LOL" s and you didn't even mention that you want hot abs for the ladies.
     
  24. The Kuang

    The Kuang New Member

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    I'm 13.

    Eh, it seems the TricksTutorials fitness forum is a bit better informed and knowledgable than this forum, no offense meant.

    I've already established I don't have a means of transportation, or the financial means for going to a gym. I don't need convincing.

    Weight lifting will only stunt your growth if you have bad form, and decide to lift too much; that'll damage the growth plates of your long bones. Weight lifting is safe for any age, and it's much safer than having your little six year olds running back and forth across a soccer field for a hour and a half straight, kicking and slide tackling each other. Yes, I'm talking to you, soccer moms.

    Further critiquing would be appreciated, thanks.
     
  25. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I think the plan is fine and you seem really intelligent for your age. Someone who's 13 is best off with bodyweight exercises anyway in my opinion. I only wish I had started working out at that age, you'll be far ahead of pretty much everyone if you remain dedicated.
     
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