I’m a 14 year old freshman boy at a boarding high school in the states.
I am training for strength, and hypertrophy as a secondary goal.
My stats are:
5’9"
147 pounds
Bench: 165 pounds
Squat: 200 pounds ATG
Deadlift: 270 pounds conventional
Since school has started, I have almost never been able to do the thing that is my passion: lift. I wake up at 6:30, shower, eat breakfast, and go to class at 8:00. Then I have classes until lunch anywhere from 30 minutes to an hour starting between 12:20 and 12:50. School ends at 3:20 some days and 2:55 on others. Then I have rowing practice from 3:45 to 6:30 Monday-Thursday (we only actually row for 1 hour 45 minutes, the rest is transportation). After crew I eat dinner quickly before the dining hall closes and then I shower. Then it is around 7:20. Mandatory study hall is from 8-10 PM on weeknights. After 10:30 I am not allowed to leave the dorm. To top it off, I have club meetings on various days and take difficult classes, and am class president.
So, my question to you is, how would I schedule lifting in this tight schedule? I can lift consistently on Friday, Saturday, and Sunday. Would a Push-pull-legs split be the most sensible solution? I might be able to get a quick 35 minute workout in the weight room right before rowing practice. Thank you so much.
Is it possible to hit the gym around 5am if not then you might have to drop rowing or lift in the middle of the day. Is the gym close enough to where you could make the 30 minutes count for something?
The gym is about 2 minutes from my dorm, very close. I have considered the possibility of lifting before school, but if you open the dorm doors before 6:00 the alarms go off. And even if I could arrange for the alarm not go off for me before 6:00, then I would need someone to unlock the gym. I may have to try to work this out. However, I am also concerned that going to bed at 11:00 and waking up at 5-5:30 may be unhealthy for a 14 year old. Thanks for the reply.
[quote]rower942 wrote:
The gym is about 2 minutes from my dorm, very close. I have considered the possibility of lifting before school, but if you open the dorm doors before 6:00 the alarms go off. And even if I could arrange for the alarm not go off for me before 6:00, then I would need someone to unlock the gym. I may have to try to work this out. However, I am also concerned that going to bed at 11:00 and waking up at 5-5:30 may be unhealthy for a 14 year old. Thanks for the reply.[/quote]
I put my health before I put lifting. But I have noticed that lifting is important in maintaining my mental health and well-being. Thanks for the reply.
I would be tempted to cram everything into one training session per week. Do a squat variation, do some form of press (a bench variation or overhead) and a pull of some sort (deadlift variation or some version of clean). Maybe hit a couple accessory movements. This would let you hit the big points and progress, without interfering with sleep and recovery from rowing.
[quote]rower942 wrote:
The gym is about 2 minutes from my dorm, very close. I have considered the possibility of lifting before school, but if you open the dorm doors before 6:00 the alarms go off. And even if I could arrange for the alarm not go off for me before 6:00, then I would need someone to unlock the gym. I may have to try to work this out. However, I am also concerned that going to bed at 11:00 and waking up at 5-5:30 may be unhealthy for a 14 year old. Thanks for the reply.[/quote]
You’re in season right now for rowing, you don’t need to be killing yourself in the weight room. Find a solid 2 day split and run it on Friday/Sunday. At 14 this can be kept very simple, something like:
Friday:
Squat 5x5
Bench 5x5
Rows - 3 x 10-12
Sunday:
Deadlift 5x5
OHP or Push Press 5x5
Chin-Up Variation - 3 Sets, start adding weight once you can hammer out 3 sets of 10-12 no problem
For your four main lifts (Squat/BP/DL/Press) really focus on perfecting your form and technique at this age. If you could get a lifting partner or someone who knows their stuff to help coach you a bit, that would be ideal. So long as you hit the 5x5 with good form, try adding a small amount of weight the next week. But keep in mind you’re just 14 and there’s a chance your body isn’t ready to adapt as quickly as say a 17 year old or 21 year old just starting out, so don’t get discouraged if you have to stay at a certain weight on a lift for a few weeks before you comfortably nail 5x5 with good form and can move the weight up the next week. The big thing at your age should be steady gains while constantly stressing good form and technique.
During the weekdays, feel free to find 15-20 minutes up to a few times a week to do some bodyweight exercises (chin-up variations, push up variations, roll-outs or eagle sit ups for core). If you can get a chin-up bar in your dorm room that would help. If not, maybe a couple resistance bands or a set of adjustable dumbbells so you can do some extensions, curls and upper back work.
Get your sleep. You’re an athlete and a student first, and you need the energy to excel in those two areas. With your current schedule you really ought to be getting 8+ hours of sleep a day, not cutting back on the 6.5 hours you’re currently getting. Once you get to the off-season you will have more free time, and your body will have the energy and recovery time to benefit from a more grueling workout schedule.
You’re in season right now for rowing, you don’t need to be killing yourself in the weight room. Find a solid 2 day split and run it on Friday/Sunday. At 14 this can be kept very simple, something like:
Friday:
Squat 5x5
Bench 5x5
Rows - 3 x 10-12
Sunday:
Deadlift 5x5
OHP or Push Press 5x5
Chin-Up Variation - 3 Sets, start adding weight once you can hammer out 3 sets of 10-12 no problem
For your four main lifts (Squat/BP/DL/Press) really focus on perfecting your form and technique at this age. If you could get a lifting partner or someone who knows their stuff to help coach you a bit, that would be ideal. So long as you hit the 5x5 with good form, try adding a small amount of weight the next week. But keep in mind you’re just 14 and there’s a chance your body isn’t ready to adapt as quickly as say a 17 year old or 21 year old just starting out, so don’t get discouraged if you have to stay at a certain weight on a lift for a few weeks before you comfortably nail 5x5 with good form and can move the weight up the next week. The big thing at your age should be steady gains while constantly stressing good form and technique.
During the weekdays, feel free to find 15-20 minutes up to a few times a week to do some bodyweight exercises (chin-up variations, push up variations, roll-outs or eagle sit ups for core). If you can get a chin-up bar in your dorm room that would help. If not, maybe a couple resistance bands or a set of adjustable dumbbells so you can do some extensions, curls and upper back work.
Get your sleep. You’re an athlete and a student first, and you need the energy to excel in those two areas. With your current schedule you really ought to be getting 8+ hours of sleep a day, not cutting back on the 6.5 hours you’re currently getting. Once you get to the off-season you will have more free time, and your body will have the energy and recovery time to benefit from a more grueling workout schedule.
I would just lift on Friday Saturday and Sunday.
Friday-DL or Squat
Saturday-Bench AND overhead press. alternating weeks of heavy bench/ light press and heavy press/ light bench.
Sunday- DL or squat, whichever one wasn’t done on friday.
or what I would even rather do, is a typical four day rotation, it will just change each week on which day this lifts fall.
[quote]Rock978 wrote:
You’re in season right now for rowing, you don’t need to be killing yourself in the weight room. Find a solid 2 day split and run it on Friday/Sunday. At 14 this can be kept very simple, something like:
Friday:
Squat 5x5
Bench 5x5
Rows - 3 x 10-12
Sunday:
Deadlift 5x5
OHP or Push Press 5x5
Chin-Up Variation - 3 Sets, start adding weight once you can hammer out 3 sets of 10-12 no problem
For your four main lifts (Squat/BP/DL/Press) really focus on perfecting your form and technique at this age. If you could get a lifting partner or someone who knows their stuff to help coach you a bit, that would be ideal. So long as you hit the 5x5 with good form, try adding a small amount of weight the next week. But keep in mind you’re just 14 and there’s a chance your body isn’t ready to adapt as quickly as say a 17 year old or 21 year old just starting out, so don’t get discouraged if you have to stay at a certain weight on a lift for a few weeks before you comfortably nail 5x5 with good form and can move the weight up the next week. The big thing at your age should be steady gains while constantly stressing good form and technique.
During the weekdays, feel free to find 15-20 minutes up to a few times a week to do some bodyweight exercises (chin-up variations, push up variations, roll-outs or eagle sit ups for core). If you can get a chin-up bar in your dorm room that would help. If not, maybe a couple resistance bands or a set of adjustable dumbbells so you can do some extensions, curls and upper back work.
Get your sleep. You’re an athlete and a student first, and you need the energy to excel in those two areas. With your current schedule you really ought to be getting 8+ hours of sleep a day, not cutting back on the 6.5 hours you’re currently getting. Once you get to the off-season you will have more free time, and your body will have the energy and recovery time to benefit from a more grueling workout schedule. [/quote]
Thanks so much for the reply! Tons of helpful information. I agree with everything you said. What sucks is rowing is two seasons: fall and spring though haha.
[quote]Young33 wrote:
I would just lift on Friday Saturday and Sunday.
Friday-DL or Squat
Saturday-Bench AND overhead press. alternating weeks of heavy bench/ light press and heavy press/ light bench.
Sunday- DL or squat, whichever one wasn’t done on friday.
or what I would even rather do, is a typical four day rotation, it will just change each week on which day this lifts fall.[/quote]
Hmm that is another great idea for setting up a program. Thanks for the advice!
Also, check out Wendlers 5/3/1 boring but big. Thats what I run and it is based off of doing one of the four(bench, DL, squat and press) heavy and that day followed with the same lift 5x10, with a max of 90 seconds of rest between sets(or it opposing lift: i.e.: bench and press). With this you hit each lift twice a week, and it gets you in and out of the weight room quickly. When I do just the main lifts with no other assistance I can get in and out in around 30 minutes.
Of course thats just a very vague overview, but its a great program. i love it, dont spend much time in the weight and I am consistently making gains in weight, both on the bar and on me.
[quote]Rock978 wrote:
You’re in season right now for rowing, you don’t need to be killing yourself in the weight room. Find a solid 2 day split and run it on Friday/Sunday. At 14 this can be kept very simple, something like:
Friday:
Squat 5x5
Bench 5x5
Rows - 3 x 10-12
Sunday:
Deadlift 5x5
OHP or Push Press 5x5
Chin-Up Variation - 3 Sets, start adding weight once you can hammer out 3 sets of 10-12 no problem
For your four main lifts (Squat/BP/DL/Press) really focus on perfecting your form and technique at this age. If you could get a lifting partner or someone who knows their stuff to help coach you a bit, that would be ideal. So long as you hit the 5x5 with good form, try adding a small amount of weight the next week. But keep in mind you’re just 14 and there’s a chance your body isn’t ready to adapt as quickly as say a 17 year old or 21 year old just starting out, so don’t get discouraged if you have to stay at a certain weight on a lift for a few weeks before you comfortably nail 5x5 with good form and can move the weight up the next week. The big thing at your age should be steady gains while constantly stressing good form and technique.
During the weekdays, feel free to find 15-20 minutes up to a few times a week to do some bodyweight exercises (chin-up variations, push up variations, roll-outs or eagle sit ups for core). If you can get a chin-up bar in your dorm room that would help. If not, maybe a couple resistance bands or a set of adjustable dumbbells so you can do some extensions, curls and upper back work.
Get your sleep. You’re an athlete and a student first, and you need the energy to excel in those two areas. With your current schedule you really ought to be getting 8+ hours of sleep a day, not cutting back on the 6.5 hours you’re currently getting. Once you get to the off-season you will have more free time, and your body will have the energy and recovery time to benefit from a more grueling workout schedule. [/quote]