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Thread: Opinions? Weight/strength training, how much time per week for a 14y.o.?

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    I can talk softball all day Pop time 44's Avatar
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    Default Opinions? Weight/strength training, how much time per week for a 14y.o.?

    How many hours per week do you think should be dedicated to lifting? Off season? In season?


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    I can talk softball all day MacLobo's Avatar
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    Very few! At that age, I'd still mainly stick to HIIT, plyometrics, and explosive body-weight workouts.
    If you want to do a few things like weighted lunges, squats, deadlifts, rows, and a press...I'd keep it to 2X a week at that age.

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    I eat, sleep and breathe softball grcsftbll's Avatar
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    Yoga is really awesome for core strength, too. Call me a hippie but I also think it helps with mental focus.
    Softball Mom

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    Softball Junkie Crystal Brown's Avatar
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    Quote Originally Posted by grcsftbll View Post
    Yoga is really awesome for core strength, too. Call me a hippie but I also think it helps with mental focus.
    I agree...combine this with functional movement. excellent workout.

    Benefits of functional training exercises:

    Better balance
    Improved posture
    More coordination
    Increased functional strength
    Increased sports performance
    More ease with everyday activities
    Decreased chance of injury in athletics and in daily life

    Plus as an added benefit, the workouts are shorter.

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    Softball Junkie Crystal Brown's Avatar
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    As far as training...we were doing 30 minutes of functional training every other day followed with some pitching, fielding or batting drills for a total of 3 days a week.
    2 days were 15 minutes of yoga and 10 minutes on the bike.
    With school ball tryouts...we will see if dd makes the team. If so, we will be switching to more yoga and mobility training.

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    I can talk softball all day mudrunner's Avatar
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    DD is 13, and she does about 45 minutes of body weight and dumbbell training three times a week. She's pretty new to it still, so I won't let her use the barbell just yet. Another day or two a week she does sprints, and usually takes weekends off from training. If it's a decent training program and you don't fart around and get after it, 45 minutes to an hour a few times a week is plenty to get conditioned and stronger.

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    I can talk softball all day Pop time 44's Avatar
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    Thank you all. Sorry I was not more clear, this work out will include squats and press, also mobility and speed training. It's not all weights.


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    I can talk softball all day slugger3's Avatar
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    No yoga for my 3 DDs...who are 14 to 17. Yoga is a great supplement to any workout though.
    I lift with them 2-3 times a week. It's not a timed workout. It's about getting their reps/sets in.
    When we get into the bigger muscle groups I have them take more time between sets.
    No pyramid lifting...8,6,4,3,2,1...
    I try to keep the sets between 5-8 reps.
    They take care of the running and aerobic exercise on their own at the HS or at the community center.
    Make sure all of your lifting movements with them are slower and more methodical.
    Workout with them...you can tell when they are making gains and when they are struggling.
    But I'm telling you.. your DD has alot more strength in her than you think. Let her lift smart and watch the strength increase

    How old are is your DD?
    You have to remember, you want to ease them into lifting.
    I started my younger ones out with body weight resistance...
    DD3 couldn't do a single push-up when we started about a year and half ago...I'd had her start out in the up position when doing a push-up, and let her self down to the floor.
    It took awhile, but she worked up to 15 push-ups on her own.
    Now she can bench 85 lbs 5 times for 5 sets with me helping her through her stick point. (3-6 inches of slight help in the bench press movement)
    Her 20 yard times are what has improved the most.
    Built like a lumberjack and clumsy as hell, her feet used to sound like swimming flippers slapping the floor when she ran.
    Before we started with strength training and sprinting workouts, she would run in the 3.6's
    Speed and Strength training has really turned that around...now she's running 3.1-3.2's. (I'm very proud of her for this! She's pretty happy too!)
    Last edited by slugger3; 02-15-2017 at 12:16 AM.

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    I can talk softball all day inthunder's Avatar
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    My 15 yr old lifts religiously free weights, nautilus etc along with agility and other cardio. I think it all has its place. I have seen improvements from all aspects of her training, regarding the weight training IMO it is invaluable. High level softball players are athletes now. Bigger Stronger and Faster. Weight training plays a huge part in that scenario

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    I can talk softball all day Pop time 44's Avatar
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    She's 14. I just got her into a gym program with a trainer who is also working with some local college women's teams. So she will be supervised.


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