In this episode of the BikeJames Podcast I share some advice about how to train with your teenager. These are lessons I’ve learned from working out with my own daughter over the last year or so and can apply to working with your kid or even kids in general, like if you work with a NICA team.

You‌ ‌can‌ ‌stream‌ ‌or‌ ‌download‌ this episode ‌from‌ ‌the‌ ‌link‌ ‌below‌ ‌or‌ ‌you‌ ‌can‌ ‌find‌ ‌it‌ ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌

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Below you’ll find the notes from this episode:

– The sooner they can get exposed to the basic movements and lifts the better.

– Don’t push them to be as serious as you are.

– Alternating Periodization:

  • Bodybuilding (3 X 10) – Builds skill and muscle/ armor
  • Strength (5-3-2) – The foundation for performance
  • Hybrid (5 X 5) – Lots of reps with moderate weight for both muscle and strength
  • Strength Endurance (Rep Ladders) – Because we’re strength-endurance athletes

– Focus on the basic movements and lifts:

  • Push (Vertical and Horizontal)
  • Pull (Vertical and Horizontal)
  • Squat
  • Hinge
  • Lunge
  • Carry
  • Windmill
  • Arms (Bis/ Tris and Shoulders)

– Train the arms, they make for great active isometrics and everyone likes to see their arms get more muscular.

– In the workouts have a Focus Circuit (2-3 exercises following the main set and rep scheme) and a Secondary Circuit (3-5 exercises following a different set and rep scheme appropriate to the exercise).

– 2 days movement based training, 1-2 days of isometrics.

– If you train kids – like a NICA team – and don’t have access to weights then isometrics are a great place to start. Have them do a push up hold, a lunge hold and a single leg RDL hold if nothing else.

– Use a basic warm up that takes less than 5 minutes.

– 3 Reasons Training With Your Kids Is Good For You

  1. It forces you to get a routine and stick with it.
  2. It gives you a training partner who sees what you do both in and out of the gym.
  3. It lets you pass on what you know, which helps you learn it better and helps the next generation of strength trainers.

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