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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."


This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.


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Training For Kids


8 to 10 year olds

Any good resources on how to "train" young kids. When I mean train, I don't mean lifting heaving or trying to make them into a super athelete.

Actually it's more to help get my nephew more up to par and to feel comfortable doing physical activities with other boys his age.

I need to say there is nothing wrong with him and my brother-in-law doesn't say he has shortcommings or anything degrading to the kid. My nephew feels uneasy about sports and activities and this is only to help him feel more at ease and good about himself.

Of course I'm not looking to get him on the a HIT program but to help his balance, coordination, and strength in that order. He just isn't very fluid when it comes to movements and trying new things. He also is very "soft" when it comes to pushing and shoving.

I don't want to make it anything intense, but I do want him to get the understanding of focus and determination. He obviously gets down on himself regardless of what encouragement we provide and he ends up being his own worst enemy.

I just want to help the kid out since he's expressed to me that this stuff bothers him and he just wants to be able to have fun and not worry about always be last.

So far I've told him to do your basic PE exercises (jumping jacks and the like), but I would love to add variety and to help out him as much as possible.

Thanks in advance for any advice.
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I would suggest have him doing bodyweight exercises to start. Let him learn about his muscles and their functions before throwing weights at him.

As for running, have him do just that. Not too much at first. Start him off at say 1/10 mile. Have him practice that until he can do that distance within a certain amount of time, then increase the distance. Over time he will probably have an edge over the other kids.
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What?s wrong with climbing different stuf, skateboarding , bicyclning etc?
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The bodyweight exercises is really all that he's doing right now. Pushups, situps (mainly because he does them in Tae Kwon Do), and squats.

I also said to do, not sure the actual name, but were you stand, then bend over placing your hands on the ground, kick your feet out, bring them back in, and stand back up.

As for the activities, the problem is the comfort level of doing those things. He just can't do them well. He can ride a bike, but even with that he gets into troubled areas since trying to get multiple body parts to work together is not his strong point. Those are the things he wants to do, but his ability to do most of them is below sufficient to really even get started.

I'm trying to help him get momentum. A good solid foundation for him to build on.
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My son will be 11 in a couple of days. At age 8, he was much like your nephew, or so it seems. He was very good at riding a bicycle very early, but with most everything else, he was very slow on the uptake. When I started lifting, he had just turned 9, and he got "the bug".

So I took it on myself to guide him just so as he wouldn't get hurt. He lifted pretty consistently for 6 months. I was constantly correcting his form and holding him back in weights for safety. I never made him, or even asked him to lift. He just did it on his own.

Then, one day my wife sort of "forced" him to join the swimteam at our local pool. Suddenly that became his thing. He hasn't lifted more than 5 times in the last 8 months. But he sure is a good swimmer. Now, with winter swimming over, I've started a touch football league for him and his other home-schooled friends. Now THAT is the "thing".
In each of these activities, I have provided encouragement and guidance in judgement for safety matters. Other than that, the direction for fitness is provided by him. In the short space of just a couple of years, he's gone from worrying us with his lack of prowess, to being a pretty athletic kid with a well rounded athletic background.

The point of all of this is: When a kid is ready, he'll find his own way. A little nudge here and there to keep them off the couch can help, but mostly you just have to play cheerleader and make sure they don't overdo. You also have to be patient when the activity they choose isn't your favorite (I hate swimming, but I rarely miss a practice or meet), or their progress isn't quite what you'd hoped.

As for safety, if your nephew wants to lift, it's about the safest thing he can do. Compare the stress on joints from doing even the dangerous (and in my opinion not recommended) olympic lifts with the brutality of deck-hockey, football or wrestling where dislocations and catastrophic growth-plate injuries are all too common. But if the kid doesn't take to it almost immediately, you'd be well advised to drop it.

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In regards to lifting, his mom worries about the whole stunted growth thing. Since he's not mine, I don't want to push it. Just not the thing to do.

I've always felt with him the biggest issue is upstairs. He's his own worst enemy. He doesn't take coaching very well since he takes it as he's not being good enough. This is regardless of how it's done.

I'm thinking the best that can be done is encourage him to do basic exercises and to stay active. My only real worry is he'll just give up and get sedetary. I've seen some programs online, but they all just seem to be very basic, lowest common denominator way to exercise. Hopefully that is enough to help him.
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Wisconsin, USA

here is a link to the american academy of pediatric's position on strength training in adolescents and preadolescence: http://aappolicy.aappublicatio...

WARNING: there are a few things in there that might be disagreeable to HIT "purists" (need for aerobics, "minimum" of 20-30 minutes training time, etc) but hopefully their stance that training is ok when safety precautions are utilized will help those of you interested in helping a child or teen.
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I happen to work in a school setting teaching kids about fitness and how to incorporate a program into their lives. The important thing to keep in mind is not to structure anything per se ? but have a broad basis of what you want to occur.

Rather than looking for specific ?workouts? that are geared for children, take a look at what is the most important issue to your nephew. From the sounds of it his self esteem seems a bit low, which is very common with boys his age. With that, find activities that he is good at, maybe its skateboarding, riding a bike, hiking, tae kwon do (as you mentioned) and encourage him to practice.

If he is naturally good at an activity he will most likely enjoy it. After some time has passed try including some other activities that might be more challenging ? but still encouraging him to try as they will better his performance in tae kwon do (for example).

At his age life is all about feeling good about ones self and ?exercise? or recreation should be the same way. Regardless of what form exercise takes he should feel good about doing it. Try to stress what is really important with any exercise program: Staying consistent, working hard, and trying to improve.

As a side note body weight exercises are great but can be very damaging to ones esteem as well as body if he can only perform a couple of repetitions ? example would be chin-ups. If someone can only perform 1 or 2 chin-ups that could be considered a 1 rep max.

just because one uses their bodyweight does not make it safer that performing a lat pulldown (for example) where the resistance can be lowered to an appropriate level.
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There is nothing to stop kids from lifting weights, and training to failure. Why would lifting a barbell/dumbbell be any different to lifting your body weight? Muscles don't care what the force is; they are just recruited depending on how challenging the stimulus is.

I don't know who came up with the idea that growth is stunted in kids if they lift weights. You certainly won't find any scientific evidence for it for the same reason outlined above.

If anyone thinks that lifting a barbell/dumbbell is to be avoided for kids, use anything else that will provide enough resistance. But remember, to get any benefit from exercise, you need sufficient resistance to make the exercise intense.

Bed rest is low intensity, and as a result, declines in strength, and cardiovascular function will result. Training to failure involves 100% intensity, and is the optimum stimulus for change.
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I've been working with my 10 year old son with statics. I've been using manual resistance in most cases so I can tell if he's jabbing into the weight or jerking.

I've also been doing some manual resistance exercise with him. The biggest thing I've noticed with him is that he wants to twist and wiggle around so he can lift the weight.

Right now I'm just trying to get him used to what applying some strain to the muscle feels like. We've been doing this about 1x per week and the rest of the time we just play basketball or pass the football and have some fun.

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