Son is 13 and playing football. For the next year coming up I want to help him get stronger (he plays baseball also year round ) would the 5x5 be good or the traditional 4x8 be best .. Plant to keep it witht eh big compound exercises
If he is not that safe in the techniques now you should keep the rep range at 8 or higher. If he got good teqnique then he could start with 5 reps and even go lower over time on certain exercises to really build power without too much mass.
He's old enough to start a strength program. 5/3/1 or 5x5. If his training max is set properly for a beginner you can work on technique with him as he's progressing.
Having him do 8+ crappy reps isn't going to train him better than doing 3-5. While learning technique he needs to treat each strength training set as a group of singles to get technique down. Telling him to TnG or do max reps at a super minimum weight isn't going to tach him anything IMO.
When you have time listen to these two podcasts:
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It's on athlete training and developing speed/force for sports. His other podcasts discuss other things for injury prevention, etc.
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