Reader Question

I just finished my first year on the freshman basketball team.  Since my season just ended, I made becoming strong, fast, and well conditioned my top priorities for next year.  I see how those guys in the NBA (LeBron, Kobe, DWade) get to the rim so easily and I believe their strength and physical ability is a major part of it.  I’ve heard a lot about kids my age (14) not supposed to weight train.  I was just wondering your thoughts on weight training for kids my age.  If you think kids should, then how much weight, reps etc?  Also what kind of routine would be good to get in perfect physical shape for next year?  I'm willing to do whatever it takes to become like those NBA stars (in time) and get to the hoop like them.

Dorsey's Answer

First of all, in order to be the best you must train to be the best.  You’ve already made the first step to becoming a better athlete by inquiring about proper training techniques.  Studies show that strength training will:

Ø Increase your muscle strength and overall endurance
Ø Protect your muscles and joints from injury
Ø Improve performance in your particular sport
Ø Improve your self-esteem
Ø Promote great fitness habits that will last a life time
Ø Lower your cholesterol levels
Ø Give you better heart and lung function because of the increase blood flow and oxygen
Ø Promote stronger bones.

To answer your question on if I think kids should workout out?  My answer is YES!  Age 14 is a great age to really start getting involved with supervised weight training.  Key word is supervised.  Your main focus should be TECHNIQUE, TECHNIQUE, and TECHNIQUE!  It’s not about how much weight you can lift at this point but the quality of the lift.  My suggestion is that you start off with core body weight exercises that will ensure that you get the body control that you need before you move on to resistance (weight) training.  An example of a circuit I would have you do is:

Workout #1                                                                               Target   
¼ Squat Jumps   x5                                                                  Explosion 
Body Weight Squats x10   (hands out in front)                                Legs
Push Ups (regular)  x 10                                                              Chest
Sit Ups   x10                                                                             Stomach
Lunges   x5e                                                             Gluteus, Quads and Hamstrings
SL Leg Bucks  x5e                                                                   Hamstrings
Pull Ups  x5                                                                                 Back

This circuit should be performed no more than 2-3 sets with 3 minutes rest in between each completion of the circuit for 2-3 weeks.  What you have done is set a base for your progression.  I always say:  If you can’t control your body there’s no need to attempt to lift the steel.

Now you have set your base and are ready to get to the real weight, right?  Wrong!!!  I still must stress TECHNIQUE because poor technique can put abnormal stress on your body and lead to injury.   This is why I recommend you start off with a PVC pipe or broomstick and a certified strength coach to monitor you through exercises such as squats, modified clean pulls and presses because the focus is on developing proper technique rather than on the amount of weight lifted.

Warm up and stretching exercises should be performed before you start training.  Always use a spotter when doing resistance training and begin with very light loads.  Your work out should include no more than 3 sets of 6-15 reps, 2-3 times a week.  The training days should never be back-to-back, i.e., try resistance training on Monday, Wednesday, Friday and cardio on Tuesday and Thursday.  Be sure to stay hydrated and drink plenty of water and get plenty of rest.
 
Last but not least, you must be willing to give a 110% in school as well as basketball because if you don’t have the grades you won’t be able to play.