Hi guys! Thanks for being such a great resource…I listen to your show all the time! My 13 year old son just finished his first year of tackle football and he loved it. He played defensive end and tight end. He is looking forward to playing football next year in high school but knows he needs to start weight training. He is 6’1” and weighs 160 pounds. Which of your programs do you recommend for him? Would joining the power lifting team this fall be a good idea for him? Hoping he can learn proper techniques and nutrition to avoid injury/gain muscle for the next football season. Thank you!

It's great to hear your son is passionate about football and ready to take his training to the next level! Based on insights from the Mind Pump Podcast, here are some recommendations:

1. Start with the Basics: At 13, the focus should be on mastering basic techniques rather than heavy lifting. This includes perfecting form and understanding the mechanics of exercises. This foundational work is crucial for developing the neuromuscular adaptations required for strength and athletic performance in the future 1.

2. Program Choice: Mind Pump recommends balancing strength training with sport-specific skills. A program that considers both aspects, like Maps Performance, could be beneficial as it emphasizes full-body integration and strength relevant to athletic movements 2.

3. Powerlifting Considerations: Joining a powerlifting team could be valuable for learning proper lifting techniques, which can help prevent injuries. However, it is important to ensure the focus remains on technique rather than lifting maximum weights, especially at a younger age 3.

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     1

     Youth Strength Training

     01:33:05
     
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     2

     Generating Athletic Power

     01:03:02
     
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     3

     Training Fundamentals

     00:25:02
     
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     4

     Exercise Evolution

     00:33:36
     

4. Training Balance: It’s recommended to incorporate a mix of exercises, emphasizing body awareness and unilateral movements to prevent overuse injuries. Exercises should be tailored to your son's individual needs and athletic assessments 4.

5. Nutrition & Recovery: Supporting muscle gain through proper nutrition and recovery is essential. A balanced diet that matches his energy expenditure and supports his growth is crucial.

These steps can help him build a strong foundation for football, prioritize injury prevention, and develop the skills needed for high school football success.