My 18y/o daughter plays volleyball and throws shot in college. When she first wanted to come to the gym with me a few years back I was excited. She wanted to do her own thing. I couldnt get her into a program or come on a regular basis. It was hit, but more miss even in the volleyball off season. I tried to motivate her into coming to work on general strength and legs so her jump would be higher. She also felt weird being the only girl there.
She’s naturally a strong person. When she was home for Christmas break she had a list of exercises including sets and reps.
The thing we worked on was technique. Her overhead squat was more of a shallow knee bend and her snatch grip deadlift looked like a straight leg deadlift. She said that’s how the other kids at the gym do it. After 4 weeks working with my friend who’s competed powerlifting and is a technique nazi she looked good. We told her that technique keeps you injury free and that she should work hard to keep it right and get the rest of her friends to do them right as well.
I sent her a link to Muscle With Attitude and hope she reads up.
Another guy I lift with brought his 14 y/o son recently. We tried bench, deadlift, and squat with him, but he wasnt strong enough to do it. He was either really shaky as on the bench, unable to do a squat with body weight with anything like technique, or wasnt able to deadlift without a terrible thorasic hump. We started him on a general strength program using machines and dumbells. The plan is once he gets stronger to re-introduce the big moves. We also have him working on flexibility.
It was hard to get him to the gym once he wasnt able to lift with the adults. The big motivator was he has a friend who likes to lift with him that now comes. They are now at the gym every night we are. It’s been a month with his lifting partner and you can see improvement in their lifts, posture, and the biggest part they are having fun!