Weight Training
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Jessica, my daughter, is 13 and just started swimming with the Fredericksburg YMCA Stingrays. Besides her swim workouts, she gets up in the morning and does the following weight/calisthetic routines:
Mon/Wed/Fri
UDT CAL
Free squat (no wt) x 25
pushups x 15
flutter kicks x 25
crunches x 15
pushups x 15
flutter kicks x 25
crunches x 15
pushups x 15
flutter kicks x 25
crunches x 15
pushups x 15
flutter kicks x 25
crunches x 15
jumping free squats X 10
stretch
Tue/Thur
wt routine
(dumbells light weight 10-15 lbs)
squats 3 x 15
lunges 3 x 12
side lunges 3 x 12
heel raises 3 x 20
shrugs 3 x 8-12
clean and press 3 x 8-10
laterals 3 x 8
bent laterals 3 x 8
bent rows 4 x 10
curls 3 x 8-10
french curls 3 x 8-10
stretch
She seems to enjoy these routines, they only take 30-45 min to complete. She has definitely shown some increase in size while remaining lean. Modify them (weights,etc.) according to your own strength levels. Good luck.
P.S. Don't forget to stretch before and after!!!
All the best,
CDK
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| Hey, I saw your page and was impressed. I am also 13, and a boy though. I train every night. I lift 1 thousand 10 pounders daily, I run on the spot for 500 seconds whilst carrying this rolled up heavy carpet on my shoulders, balance my feet on the wall and strain my hands on the floor for 50 seconds, I do 100 star jumps and 50 push-ups and 50 press-ups. I also play rugby for my town and I take a walk for and hour on Mondays and Tuesdays. On Wednesdays, I got rugby.
I know this isn't a really good tip, but while I do this home training, I make sure to do it in front of a Rocky movie. The training Stallone does keeps me going and the music inspires me. It works perfect. I always wanna quit, but I just can't. My body wants to say "stop," but my spirit cries "never" and I guess I keep on going. I feel this is good training for me seeing as I am overweight and am 184 lbs.
When I was a kid, I loved swimming - until I got fat and kids started laughing at me. I left swimming alone for 3 years until I said screw it - I wanna go, so I will go. I enjoy doing it now and I even watch my diet a lot. I am also training hard to become a pro wrestler. I wrestle at my house and at school with a few friends that have the same dream as me.
What I am trying to say is, well, I am gonna keep trying and reach my goal until I get it - never stop. I know what I got to do, so I do it. OK, I really hope you reply to this message because I feel really pleased I can share my training with someone else. I hope we can talk later. BYE.
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