JDid23's brother's log

[JDid23]

hey guys... i think most of you know, but for those who don't my brother is 14 years old and has severe ADHD and motor skill problems. I tried taking him to the gym, but most machines were way too hard for him, and light DBs were hard as well.

We started working about at home about two or three weeks ago doing circuits with BW exercises, and today i had him do the circuit, and at the end tried the 6 pound dumbbells we have at home where he is doing stepups, and everytime he steps down he does an exercise (curl, row, press). He seemed really enthusiastic tonight, and i have never seen him this way about working out. 3 weeks ago he could barely do pushups with his body on the bed, and now he has no problem doing 7. He also did 2 real pushups when i held his legs, and that was a huge confidence booster.

I know it's nothing impressive or too exciting to follow, but from personal experience i know that this is the best way for me to keep track of how he's doing. Any suggestions on what i am doing with him are more than welcome! He really wants to be able to do a real pushup on his own so i have more pushup variations.


The circuit i am doing with him consists of;

Pushups (body on bed)
Situps
Pushups (knees on floor, feet in air)
Squats
Dips (hands on bed)
Lunges
Pushups (hands on wall)


then, the DB work i am going to do combined with the stepups (we have no equipment) is;
BO Rows, Overhead Pressing, Curls, Floor Pressing Kickbacks with the 2 pounders).. he will also eventually do lunges with them

My question is basically about frequency... how often should i workout with him? I can do everyday, or i can do 3 days a week. I know that when lifting heavy, rest means everything, but what about with your own bodyweight and with extrememly light dumbbells? Should i alternate with the BW workouts and DB workouts?

 

[Tblock1]

I think you could try everyday for a little while, but if he is sore after workouts move to 3 days a week.

 

[joe d]

i suggest 5 days tops and only for the first month with little stress. dont work him hard every day on the same muscles. the focus right now is on the motor skills. so training should be based on volume not weight. do all pushups on knees do squats with a broom stick, dont do lunges, ect. do toe touches then reach for the cealing then toe again what ever they are called. when you move to weight type training use machines or bands.

 

[JDid23]

ok thanks joed.... why don't you think lunges are a good idea btw?

 

[moya]

i would think every other day would be enough rest with the type of circuit you are using...
5 days is too much imo...

 

[joe d]

ok thanks joed.... why don't you think lunges are a good idea btw?

there not bad but there not as good as the squats. another i didnt mention for variation with the squats would be jumping. this will also help a lot. the idea with developing motor skills is to use the natural movements frequently and with volume. that may not me the only way to go but it is an effective way. once you get these big movements down you can move to others with the bands. sohp is a really good one along with flys, tricep push downs, extentions ect. certain machines will also be good after he gets the movements going good. kick boxing type arobic w/o might also be something to put in later in time with focus on perfecting the strikes.

 

[pbhardbody]

there not bad but there not as good as the squats. another i didnt mention for variation with the squats would be jumping. this will also help a lot. the idea with developing motor skills is to use the natural movements frequently and with volume. that may not me the only way to go but it is an effective way. once you get these big movements down you can move to others with the bands. sohp is a really good one along with flys, tricep push downs, extentions ect. certain machines will also be good after he gets the movements going good. kick boxing type arobic w/o might also be something to put in later in time with focus on perfecting the strikes.

joe d - thanks for sharing your expertise. I have a friend who is a Trainer and she just picked up a new client who had a stroke and has some motor skill impairment. I will pass this info on to her.

JDid23 - you mentioned doing tricep dips on the edge of the bed. If you have a folding chair or other stable chair, I suggest using that. Something more rigid. Also, once your bro is developed enough strength consider a squat to a jump up. Squat then back up then jump up with hands above the head at the end. Adds a little cardio to the training and develops coordination.

 

[JDid23]

thanks joed and pd... we are going to do every other day.. i'll keep this posted

i think i am going to keep lunges unless it's counterproductive because it's his favorite exercise and he thinks chris johnson got fast by doing them (lol).. but i am definitely going to put a heavy emphasis on squats. he always does more squats than any exercise during the circuits

 

[pbhardbody]

thanks joed and pd... we are going to do every other day.. i'll keep this posted

i think i am going to keep lunges unless it's counterproductive because it's his favorite exercise and he thinks chris johnson got fast by doing them (lol).. but i am definitely going to put a heavy emphasis on squats. he always does more squats than any exercise during the circuits

hey bro - consider doing half squats once his strength is good to mix things up. go half way down, hold for 2 seconds, all the way down, hold for 2 seconds, half way back up, hold for 2 seconds and then all the way up. start without weight and then you can add weight if you have it, as he gets stronger.

these will burn his legs up.

 

[joe d]

thanks joed and pd... we are going to do every other day.. i'll keep this posted

i think i am going to keep lunges unless it's counterproductive because it's his favorite exercise and he thinks chris johnson got fast by doing them (lol).. but i am definitely going to put a heavy emphasis on squats. he always does more squats than any exercise during the circuits

then the lunges should definately stay.