Need help w/ program and supps for 13 year old son....

[ExtraMile]

Ok first up I would say to leave out any supps. Providing him with supps will just set him off on a bad track. He needs to know there is no magic pill, and there is nothing that will replace a good diet. Get him started with that mentality. If he's just looking to get better at sport I wouldnt go crazy with a diet just make sure he is eating 3 or 4 decent meals a day, sweets and biscuits and crisps and stuff could be eaten occasionally depending on how likely he is to get fat. You dont wanna make it boring for him, kids eat sweets and at 13 he shouldnt be worrying about cravings or whatever. But keep it limited try not to let him eat like shit all day long.

First few weeks I would have him train once every 3 days or so. 2-3 sessions a week. I would also spend a long time working his form on deads, squats, benchpress, military press etc. No need to go really heavy even when he has learned good form but I wouldnt just get him doing cables and arm bands and stuff...

You could do squats, benchpress, chins one session then military, deadlifts, dips another session. Throw some abs in after one workout then some grip work after the other.

keep it simple and fun for him imo...

but ultimately it comes down to you as the parent to make the decision if he is old enough to lift weights yet

 

[burnthiscorpse]

Mine is 9 yrs old. entering 3rd year of football. 5'0" 125 lb. The only thing I have him doing is push-ups and cardio based endurance stuff. Like sprint 20 yds, drop and do pushups, bear crawl, drop and do push ups, ect. Gauntlet type stuff.
once he is 13 I will let him loose in the gym under my supervision. Once i start to see a physical difference after 6 mos or so then the only supp i will give him will be aminos. Other than a post w/o shake ofcourse and possibly a casien shake pre bed. I would just stick to those "natural" type things if your going to give him supps. Feed him lots of red meat. If he's not prone to get fat then turn him loose on the whole milk. But again, we're getting into size and mass here. I dunno how you wanna approach a baseball program.
Definatley get some bands and learn the rotator strengthening movements and make him do them religiously.

 

[CheapPinz]

The shoulder is one of the least stable joints...basically the ball of the humerus is sitting in the socket held in place by the musculature and the labrum. Pitchers use a lot of rotational movement and after the years of pitching will be more flexible than any of us. I'd want to strengthen the rotator cuff musculature, chest, back, and abs. My rationale: I'd want strong abs so the pitcher has a good stance, great balance and control of motion. I'd want the chest and back to be strong to support the throwing movement he will repeat over and over, and I'd want to strengthen the rotator cuff musculature to avoid injury and maximize the repetitive motions he will be doing..

I was never taught any reason why a young person couldn't start some of the same exercises we adults do in the gym. I'd be focusing on good form, slow controlled movements, and lower weights progressing as tolerated.

biceps curls with dumbell, tricep: kickbacks or with cable
bench press: practice motion with bar first of all. that's 45#. once that's perfect, add small weights.
dumbell flys. there's no reason why he can't take small dumbells, lie on the flatbench and press them
lat pull downs. a controlled, symmetrical exercise. I can't see a way this could be screwed up or cause injury.
bent over row with dumbell. one leg kneeling on a flatbench, same arm stabilized on flatbench. R arm has dumbell, R leg: foot planted on the floor. straight back & bending at hip. have him repeat the row motion pinching the shoulder blade..
cable or rubber band rotation exercises: with upper arm fixed along body&elbow bent @90degrees: pull band towards stomach 3 sets of up to 30...and then change directions to starting from arm at stomach to moving away from body.

shoulder stretch: either leaning into a corner or a 3 level doorway stretch..
I'd google proper stretching specifically for a pitcher. I haven't treated an advancing athlete like this in a while and I'm sure research has changed what is suggested. Look for safe, recommended stretches for pitchers recommended by orthopedics and PTs...