What types of weight training is appropriate for a 13 year old pitcher? is theraband good?

13 yrs old is plenty old enough to start strength training. People worry about stress on the joints but playing pick up basketball or even a game of tag can provide more stress on the joints than lifting. With appropriate help he can start getting into the weight room. The most reputable strength and fitness organizations approve of young kids lifting. However, this is a very important time for them to build a foundation of good technique so don't overlook getting help from a professional, even if its just working together a few times to work on technique.

Mike Griffin
No Excuses Baseball

If my memory is correct, if you weight train before you're massive growth spurt (every guy has this around 13-15 yers old) too heavy weights can prohibit this and damage your growth plates. I don't know the science behind this, but I just wouldn't take any chances with this, it could lead to back problems down the line.

Mr3000,

This is a myth that many people have heard and believed. The top two organizations involved in health and fitness (American College of Sports Medicine and National Strength and Conditioning Association) both disagree with this myth. Weight lifting will be slightly different than it is for older athletes but a sound program will produce stronger and healthier athletes. Kids playing basketball in gym class probably puts more stress on their joints than a sound lifting program. It is crucial that the kids are shows proper technique for all exercises because they are building a foundation that can last the rest of their careers and even their lives.

I guess the two things I would want to get across are that supervision is very important to younger kids lifting, but you shouldn't be afraid of them starting to get involved in a strength training program.

Mike Griffin
No Excuses Baseball
http://www.noexcusesbaseball.com

What exactly is a 'sound program' for a 13 year old? How heavy is too heavy and how many reps and sets are too many? I mean if I had known this earlieri, I would have been doing 3 sets of Bench Press at %80 max lift 3 days a week when I was 11, 12, 13. If I'm exaggerating here let me know so I know what to do with my kids when they hit puberty.

Don't forgot that nutrition also plays an important role too.

A sound program would be a program that is basic and well balanced. I suggest free weight ground based exercises. The focus early on is on technique. Before puberty, the nervous system will make up the majority of the strength gains. Until they have the testosterone it will be hard to gain much mass. As far as "too heavy", its going to depend on the athlete. If they can do a set with perfect form at a certain weight, it probably isn't too heavy. When the form breaks down or they can't complete the set, you need to back off. It will be hard to put percentages on the weights because they shouldn't be maxing out until they have perfected their technique. Just start light and gradually increase. Strength training workouts 2x/week that cover the full body is suggested.

My main point is that strength training for pre-pubescent (spelling?) athletes can be very beneficial with a low risk of injury. You can certainly go too heavy or too much volume. That can be true at any age. The strength gains and firm foundation for strength training will put them ahead of others that don't start early.

If there isn't someone who is an expert to watch form then it probably shouldn't be done. Its surprising how many people don't even know the proper form for pushups and perform them in a way that is bad for their back.

I've heard the same things about lifting being bad for joints of younger kids but the evidence and research doesn't support those claims. I'd suggest you try to find the position statements from the ACSM and NSCA. These two organizations will provide evidence and research for their positions. I have read both and think they are very interesting.

Mike Griffin
No Excuses Baseball
http://www.noexcusesbaseball.com

Yeah, just look at that one kid, I think he is 11 or 12? But he is dubbed "Little Hurcules" and has been since he was a toddler. He's got a lot of muscles and a lot of people were wondering how that was possible because he had quite a bit of muscles before puberty, thus low testosterone levels. He had drug tests and no steroids or anything like that so... I dunno.. I guess if you do the weights (or free weights) the correct way then it'll work