Weight training program for 16yr old daughter

[johntt44]

My daughter wants to workout with weight 3 days a week after school.She's 5'3 120lbs and can bench 75lbs 12 times!(first time) and can squat 150lbs. She's extremely athletic and wants to be on weightlifting team at school. Would 3 full body workouts a week with compounds be the best bet? Thank you!

 

[insaiyan93]

Thats pretty impressive actually, i see omen about that size only working with like 95lb squats, on the smith machine no less, all the time at my gym

 

[Docd187123]

If she's truly interested in Olympic lifting at school the best thing you can do for her is hire her a USAW lifting coach or get her into one of their lifting facilities. It's very hard if not impossible to correctly teach the form for the Olympic lifts without the trained eye of a coach. The lifts are incredibly technical in respect to form. You could certainly teach her the basics and a program centered around high frequency, full body workouts that incorporates the big compound lifts will help anyone but Oly lifting is in a class of it's own and their lift selection is usually pretty small.

 

[bill9799]

My 16 year old daughter recently started working with a USAW lifting coach, who is also one of her softball coaches. Taught her all the basics and constantly working on form. Now she's talking about going at it seriously.

 

[Luffy]

Olympic Weightlifting Workouts & Training Programs - Catalyst Athletics & Greg Everett
Try some of these and see how it looks

 

[johntt44]

Thats pretty impressive actually, i see omen about that size only working with like 95lb squats, on the smith machine no less, all the time at my gym

Yeah, she only squatted the 150 once though.Doc, I might be mistaken but I think she wants to do the powerlifting.

 

[Luffy]

Yeah, she only squatted the 150 oncet hough.Doc, I might be mistakenbut I think she wants to do the powerlifting.

Than i think ss is the right way to go

 

[johntt44]

Olympic Weightlifting Workouts & Training Programs - Catalyst Athletics & Greg Everett
Try some of these and see how it looks

Thank you!

 

[Docd187123]

Yeah, she only squatted the 150 once though.Doc, I might be mistaken but I think she wants to do the powerlifting.

Sorry, when I see weightlifting it's Oly lifting lol.

Powerlifting is much easier to self teach though so if this is true it works in your favor hahaha. Any good linear progression program will work wonders for her for the time being. When she advances behind it, more complicated programming will be necessary.

 

[insaiyan93]

Yeah, she only squatted the 150 once though.Doc, I might be mistaken but I think she wants to do the powerlifting.

True. Hell, on her first try a bodyweight +30lb max aint so bad. Thats cool that she wants to do powerlifting, youve got a cool kid man.

 

[johntt44]

She is a cool kid, thanks! Thanks to all!

 

[Luffy]

Yea sorry I was also thinking about Oly lifting
This is good beginner linear program as Doc said

StrongLifts 5x5: The Simplest Workout To Get Stronger

 

[bill9799]

X2 on the strong lifts. They have a good app as weLl to track your lifts.

 

[Docd187123]

I'm not a fan of strong lifts. It's a bastardized and possibly plagiarized version of startin strength. Out of the two I would go starting strength hands down

 

[Luffy]

Yea and it is very simple but could be boring over time just make sure she stick to it and drain those linear gains

 

[RodgerThat]

Stronglifts 5x5 has a good phone app that makes it easy to track and will build strength for any beginner no doubt. But if her focus is powerlifting as an actual sport starting strength is a better program and I'd reccomend buying the book "starting strength 3rd edition" mark rippitoe knows his shit and writes a entertaining gym read. If she cares enough she will study that book like its the bible for a priest.

 

[johntt44]

Thanks for all the help!