Posted: 7/14/2026 7:44:33 PM EDT
[Last Edit: 89TSI][Edited]
I revised my 15 year old son's fitness routine to something more simple. More simple for me to understand and put together that is.  . Feel free to point out anything that looks absurd or out of place. I am not an expert just trying to do the best for my son. I initially thought this program may be too much for him. I have let me know that if he feels that strength training is getting in the way of his school or learning of BJJ we can tone it down. He did complete the Tuesday Bench session this afternoon and was pretty upset as the "weight was too light, i am lifting nothing" according to him. I was originally going to have the fourth week as the de-load week, which goes in accordance with the 5/3/1 program if i understand it, but will probably go six weeks then have a de-load week. Adding the 5lb to the upper training max and 10 lbs to the lower training max after three weeks. For single leg work it is three sets per side. Six total sets. He will probably throw in some bicep curls whenever he has time. 2-4 sets a week.  
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| Consider suitcase carries, sumo squats, single leg Romanian dead lifts, kettle bell swings, wall ball toss, shoulder press, side lateral raises. You could also look at some of the strength and conditioning programs used for hyrox races. |
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With those numbers I would just stick to linear progression for awhile. Minimum effective dose works well on young men, especially if they are otherwise active. Look in Dan John's methodology for training athletes. |
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Originally Posted By sitdwnandhngon: With those numbers I would just stick to linear progression for awhile. Minimum effective dose works well on young men, especially if they are otherwise active. Look in Dan John's methodology for training athletes. Quoted, so you'll read it again. |
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If he feels it's too easy then he's not focusing hard enough in bar speed and/or his accessories are not programmed right I've been using various forms of 531 for years. For 4 day splits I like to use an upper/lower setup for accessories. Personally, I'd pull the fsl work put and crank some accessories to 11. Bench 531 Dips x50-100 Rows x50-100 Upper back x50-100 Squat 531 Posterior dominate accessory x25-50 Anterior dominate accessory x25-50 Core x50-100 Ohp 531 Dips x50-100 Pull ups x50-100 Upper back x50-100 Deads 531 Anterior dominate accessory x25-50 Posterior dominate accessory x25-50 Core x50-100 Option b would use less accessory and more barbell work 531 5's pro 5x10 @ %'s Accessories halved Bench 5's to the daily % 5x10@ the daily % (say 60%) Rows 25-50 Upper back 25-50 Easy push accessory 25-50 Considering he's doing other physical work I'd stick with option 'a' over 'b'. Also make sure he's eating a fuckload |
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Originally Posted By Tanren37: Quoted, so you'll read it again. Originally Posted By Tanren37: Originally Posted By sitdwnandhngon: With those numbers I would just stick to linear progression for awhile. Minimum effective dose works well on young men, especially if they are otherwise active. Look in Dan John's methodology for training athletes. Quoted, so you'll read it again. I think even Wendler says in his first book. "Don't major in the minors". As annoying as Rip can be, this is a good case for Starting Strength or something similar like Greyskull. Push it hard for 3-5 months, stall, then jump right into 531. Wendler's programs work great, but they are slow and steady for a reason. A 15 year old boy that isn't pushing much weight doesn't need that slow burn, just feed him and add 5 lbs every session. |
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Originally Posted By sitdwnandhngon: I think even Wendler says in his first book. "Don't major in the minors". As annoying as Rip can be, this is a good case for Starting Strength or something similar like Greyskull. Push it hard for 3-5 months, stall, then jump right into 531. Wendler's programs work great, but they are slow and steady for a reason. A 15 year old boy that isn't pushing much weight doesn't need that slow burn, just feed him and add 5 lbs every session. I disagree. He's not lifting to lift, he's lifting as a means to an end for bjj. Slow and steady will ensure he's recovered better for the actual sport. This is how he trains high school students on his private forum |
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Originally Posted By hoody2shoez: I disagree. He's not lifting to lift, he's lifting as a means to an end for bjj. Slow and steady will ensure he's recovered better for the actual sport. This is how he trains high school students on his private forum He's 15 with a 1RM squat of 225. Take advantage of the "youth is wasted on the young." Linear progression, compound lifts (I'd prefer you teach him the Olympic lifts, but that's me). When he starts to stall, make him eat a pizza, with olive oil and get some fucking sleep. When he comes back stronger the NEXT FUCKING DAY, just keep it going. Recovery is for 30 year olds. At his age you just need to keep him interested, however that may be. |
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Originally Posted By Tanren37: He's 15 with a 1RM squat of 225. Take advantage of the "youth is wasted on the young." Linear progression, compound lifts (I'd prefer you teach him the Olympic lifts, but that's me). When he starts to stall, make him eat a pizza, with olive oil and get some fucking sleep. When he comes back stronger the NEXT FUCKING DAY, just keep it going. Recovery is for 30 year olds. At his age you just need to keep him interested, however that may be. Originally Posted By Tanren37: Originally Posted By hoody2shoez: I disagree. He's not lifting to lift, he's lifting as a means to an end for bjj. Slow and steady will ensure he's recovered better for the actual sport. This is how he trains high school students on his private forum He's 15 with a 1RM squat of 225. Take advantage of the "youth is wasted on the young." Linear progression, compound lifts (I'd prefer you teach him the Olympic lifts, but that's me). When he starts to stall, make him eat a pizza, with olive oil and get some fucking sleep. When he comes back stronger the NEXT FUCKING DAY, just keep it going. Recovery is for 30 year olds. At his age you just need to keep him interested, however that may be. It's the classic magic bullet problem. Humans get uncomfortable when something is too simple, they think it's not complicated enough, so it can't possibly work. Dan John is quotable all day long, but I like "Just because it's simple, doesn't mean it's easy." Do the things that work, until they stop working. At 15 a young man is nearly invincible and can heal like Wolverine. Feed him, and start adding weight to the bar. Don't dicker with percentages or backoffs until he needs them. Once he can pull and squat 315, then start tinkering a bit. If he wants more volume, add like 50 pullups and 50 dips every other day. |
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At 15 he could definitely be doing the main lifts more than once a week and adding weight more than once a month. I’m most familiar with Starting Strength and would probably look into doing that for a while, especially if he’s begging for more weight. You don’t have to marry it, just try it out for 3 or 4 months. With the program you posted, I would skip the 5x10’s on the main lifts. With 531, I’ve started doing a push accessory and a pull accessory every workout, an ab/core accessory on deadlift and squat days, and a leg accessory on bench/OHP days; all in the 50-100 total rep range. But I’m also a 42 year old man who is happy to eke out gains over the course of several months; 15 year olds can handle a bit more brutality. |
