Advice on schedule

I was looking for advice for my 11 year old son's schedule. Should his four days be consecutive? Can he do F7, H1, F7, H1 as his training split? And can he change the four consecutive days depending on the time he has in the week, or should it stay the same (e.g. Monday-Thursday)?

 

 

 

Thanks so much!

 

So which schedule do you think is the best for him? 2 Day integrated? (we have starter pack)

Since your son is still in school three workouts a week may be just enough.

 

See how his body responds to the additional stress with one F7 day and two H1 days.  During the summer try 2 F7 days and 2 H1 days.

 

Keep the total number of rest days the same just in case something comes up and he can't train on a particular day.

I think doung the 4 day foundation with 2 day handstand would be best (FL, sPL, RC and HBP on Mon/Thursday and SLS, SL, MN, and H1 on Tuesday/Friday). This is generally the recommended routine and allows for recovery and improvement at a good pace. Adding the H1 onto the SLS/SL/MN day (Tue/Fri) makes the workouts go from like 15-20 min to around 40 (which is how long the Mon/Thurs workouts take)

Mon- FL, sPL, RC, HBP

Tuesday- SLS, SL, MN, H1

Wednesday- rest (cardio?)

Thursday- FL, sPL, RC, HBP

Friday- SLS, SL, MN, H1

Saturday- rest (cardio?)

Sunday- complete rest

(Deload every 4 weeks)

Hmm. So for right now 1 day integrated?

He wanted to do F7 to build more endurance...

F7 is just doing all the exercises in one day, generally twice a week. This will take a long time (90~ minutes) and will probably be a lot of work. I suggest the split days as he does half the work, gets more active (exercising 4x week rather than 2x week), and it will be a lot more time efficient. Progress will still be made just as fast, if not faster since he isn't as tired from having to do 7 things (less fatigue, allowing for more strength built as he would be able to do more reps/seconds). Overall I recommend the F 4 day split with H1 twice a week on Tue/Fri.

Okay. Can he do the 4 day Hs & F7 alternating thing in the summer?

It totally depends on his recovery ability. 

 

Start with 2x/week, ideally before summer, to gauge where he is. If he is bouncing off the walls then add more, if his workouts start to become lethargic then it's too much.

 

I'd also recommend you get some videos of him posted for form checks etc.

Kids respond well depending on the growth phase, in between the 8-13 i suggest 4 times a week, he does not need to much stimulation to improve the strength, but to be sure, at least 2 times for the same element. probably i would say : increase the time you spend in handstand. their ability to improve proprioception and neural plasticity is far more higher now than before. for some reason the predisposition of the brain to manage better advanced movement is a quality that you can develop before certain level of growth . after it requires triple or quadruple work or, in most cases, you will never reach the same high level skills as a kid who started early in his life.

I think he'll start with the standard 4 day workout with f4 and f3 +h1 as alternating days. Is that a good idea?