Good workout regimen for a youth

[Kfgk14]

A few months ago, my neighbor's son drove up my driveway and came to the door, he was asking if we had eggs or something for a cake they were baking. I said sure, come on in and sit down (neighbor might not be the right term, it is is a 20 minute drive to my house from his place, but he's closer than anyone else). When he had pulled in, I'd been in the middle of field stripping my AR on the kitchen table. At first glance, he knew right what it was and wanted all the details. So we got to talking and he said he knew all he knew about AR's from his interest in the military.

Since then, I've been shooting, hiking and fishing with him a lot, he's a real good kid. He's pretty lean, not much muscle mass but no fat at all. One day, out of the blue, he says he wants the get into better shape, bulk up a bit because he doesn't think the Army is going to take some twig of a kid.

Now, he doesn't have the money for a gym membership yet (the gas money to get there would cost too much anyway), though he is working that money is going to putting food on the table for the family. He does have some old 15 pound free weights, a jump rope, and a pull up bar, the kind that hooks onto a door frame.

I have two questions:
What would be a good regimen for him to get into to build functional strength and increase his overall endurance? I got him some 5fingers running shoes for his birthday, he runs 5k per day and his times have been getting better and better lately.

Secondly, if I were to buy him one piece of exercise equipment, what should it be? More free weights? a bench and bar bell? Other? I think he's trying to improve upper body strength more than anything else, though lower body strength is still part of the agenda.

[train of abuses]

For functional strength, I think one major area that tends to get neglected is in the core/trunk. One exercise I started doing years ago that put my functional power through the roof was doing side bends with dumb bells and gradually adding weight as I got stronger. After doing those, along with a yoga breathing exercise called the "cat back," I noticed how other lifts were far easier, and how much more powerful I felt when playing other sports or activities.

I am also a huge fan of dead lifts, squats, pull ups, etc. Everyone in gyms want to do bench press and curls and ten different versions of them, but those don't mean much for functional strength. Deadlifts, squats, pull ups (palms away), side bends, etc really build up strength and power, not to mention stimulating HGH growth.

Also, does he ever do any sort of interval training like sprints mixed in with long distance running?

[WillBrink]

A few months ago, my neighbor's son drove up my driveway and came to the door, he was asking if we had eggs or something for a cake they were baking. I said sure, come on in and sit down (neighbor might not be the right term, it is is a 20 minute drive to my house from his place, but he's closer than anyone else). When he had pulled in, I'd been in the middle of field stripping my AR on the kitchen table. At first glance, he knew right what it was and wanted all the details. So we got to talking and he said he knew all he knew about AR's from his interest in the military.

Since then, I've been shooting, hiking and fishing with him a lot, he's a real good kid. He's pretty lean, not much muscle mass but no fat at all. One day, out of the blue, he says he wants the get into better shape, bulk up a bit because he doesn't think the Army is going to take some twig of a kid.

Now, he doesn't have the money for a gym membership yet (the gas money to get there would cost too much anyway), though he is working that money is going to putting food on the table for the family. He does have some old 15 pound free weights, a jump rope, and a pull up bar, the kind that hooks onto a door frame.

I have two questions:
What would be a good regimen for him to get into to build functional strength and increase his overall endurance? I got him some 5fingers running shoes for his birthday, he runs 5k per day and his times have been getting better and better lately.

Secondly, if I were to buy him one piece of exercise equipment, what should it be? More free weights? a bench and bar bell? Other? I think he's trying to improve upper body strength more than anything else, though lower body strength is still part of the agenda.

In terms of good functional strength, most of it can be done with free stuff: tire, phone poll, sand bags, chains, and other stuff you can find.

First year I worked with a regional SWAT team on performance/conditioning, we had zero budget for training equipment.

We found, and or we built, everything used. 2008 vid series of that here if interested:

http://www.youtube.com/user/SWATFITN...3043505F77FFDA

Much of it may not apply to him per se, but it gives you some ideas of how low tech one can go and have effective workouts if improvements in functional strength, GPP, conditioning.

Climb a rope, flip a heavy tire, push a car, do over head presses with sand bag. Do it for 3 rotations and you'll be smoked good.

After 2008, we had a budget (because they performed so well at the competition trained for) and I added stuff via donations and my own $$$, so the training got even better, but effective training needs only low tech tools.

Important is consideration of programming, balanced approach to body parts, warm ups, etc.

[elephantrider]

If you were going to buy him one piece of equipment, I would think a basic bar with plates would give him the most bang for your buck. Doesn't even need to be the big Olympic style since he is a beginner. With a bar he could get started with standing exercises like, squats, deadlifts, rows, overhead presses.

If you are feeling extra generous, a couple of dumbells that accept plates would round out the set-up nicely.
Couple other nice to haves: Jump-rope, pull/chin-up bar.

I don't think he would neccessarily need a bench. He can work chest/core with push-ups, or do dumbell press laying flat on the floor.
He could also accomplish a lot with bodyweight exercises.

If he gets a good understanding of the basic movements, and how to execute them properly and safely, he can do a lot with little to no equipment.

[Kfgk14]

Thanks for all the info, guys. I think I'm gonna get him a bar and some plates. I'll copy that youtube link and e-mail it to him, he'll dig that stuff.

Thanks again.

[rjacobs]

Insanity DVD set? I really like it and it requires no equipment. You can find used ones all over the place.

[nineteenkilo]

I'm a couple of days late on this one. One of the best resources I've ever found for fundamental strength gains and growth is Mark Rippetoe's 'Starting Strength'. He has a forum that gives an overview of a basic 3x5 routine.

In a pinch, you could skip the gym part of it and use everyday objects and still be able to follow the program.

I have a copy of his book (Starting Strength) that I'd be willing to send you if it would help in any way. I was never the skinny kid - 6'4" 240lbs - but I had a lot of friends who were. They have seen great success using Rippetoe's no-nonsense advice. In fact, the purpose of his intro systems is to help skinny young uns to grow.

Just send me a PM if you want the book.

[EChryst]

In terms of workout routines - what about body weight exercises (i.e pushups, dips, situps, more pushups, more dips)

Other than that, a straight bar with some starting plates?

How about looking into Crossfit - most of that is stuff I'm sure you guys have or could scrounge.

Or a good DVD set like Insanity that involves no equipment around 120.00