Simple & safe strength training for 12 yr old?

[ErnieTaylor]

Can anyone recommend a simple to follow strength program that my 12yr son can follow.

The goal is strength for the upcoming football season with my #1 priority being his safety with regards to his joints.

I was thinking some multi-compound movements such as squats, clean and jerk, bench press.

Believe it or not, he has experience with some lifting movements - including the squat (with a trap bar).

EOD until the season starts. Twice a week during the regular season?

Advice welcomed...

 

[sbc5966]

I'd look into the 'Boring but big' 5/3/1 program through jim wendler.

Just basic compound movements 3 times per week with prescribed rep ranges.

Spreadsheets should be easy enough to find via google.

Good luck!

 

[Dens228]

I recommend the Bigger Faster Stronger program.

**broken link removed**

You only really need to purchase the log book, the entire program is within it.
If you want a full understanding the book is good too.

I had my two oldest sons use it when they were in 8th grade and all through high school. They loved it and it worked great.

 

[rutger177]

Can anyone recommend a simple to follow strength program that my 12yr son can follow.

The goal is strength for the upcoming football season with my #1 priority being his safety with regards to his joints.

Mark Rippetoe's 'Starting Strength' program would be perfect. Full body workouts three days a weak using compound movements.
startingstrength.com

 

[Running mantle]

fish oil and multi vitamin for the joints for sure. Which ever program you pick make sure he's keeping an eye on his form!

 

[iintensity]

Ripptoes would be perfect to start out on.