New :)

T

Traci

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Hey everyone, I'm new to the site, and pretty much working out in general. I'm 15 years old, 5'8, and weigh 140 lbs. I just joined the girl's weightlifting team this year, and I'm really getting into it.
I don't really have a particular workout, I do crunches every night, and a few other things, but it's not organized. So, I'd like to ask, what kind of exercises would be good if i wanted to really do good on this team? Right now i bench 80, and clean&jerk about 75(these are what we do for competitions). I'd also like to know what are some good abs and butt exercises, so I could really tone up, and lose the extra fat. And another thing, I heard drinking tea after meals, like absorbs carbs, or something, ha, is that true?:D :D :D :D
 
Pretty impressive, I haven't seen many girls that have it in them to do weight training that young =]. I just joined the powerlifting team this year myself. For your team, does your coach put up a schedule for the week that you complete on your own time or is it more free structured where you figure out your own routine?
For abs, the most you should do them is 3x a week, they are a muscle just like your biceps, pecs, or any other muscle-don't want to overtrain them.
For abs, this is a great selection...

For butt exercises...


Also for butt exercises, Superman is a great one.

GL Traci, hope that helped.
 
Squats and lunges come to mind for the leg work. Deadlifts to give the lower back some work.

I think a stablity ball enhances what can be done for abs in terms of strengthening them and using them for balance - hip raises, leg curls, crunches, bridges can all be done with additional difficulty this way.
 
Thanks guys, that helps alot! :D Also we have a weight room at our school, and we have weightlifting Monday through Thursday. One day we work arms, next day legs, then arms, then legs. But yea, thanks again :)
 
Do you have a coach? Legs and arms?

For ab "toning" you need a balanced diet (meal plan; which you should be on already if you're on a competing team) and full body training.

To "tone" the buns, you should be doing some squats, deadlifts, and even C & J will work good.
 
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Umm....Arms - Benchpress, lockouts, sometimes military presses, deadlifts flies, etc. Legs- leg press, clean & jerks, umm there are two other leg machines(not sure what theyre called but they work the upper legs), etc.

He usually will tell us how many sets of what, and after we're done we're free to do anything else that might help whatever we're working on.
 
Ahhh!!! Not machines, they are horrible.

Ok so arms isnt just arms, but upper body. I still dont see any rowing in there. You need to work the back to counter the benching. I would try to these extras:
Cable Row
Pullup/Chinup or Lat Pulldowns

Ask to not do the leg exercises he prescribes and do:
C & J
Squat
Romanian deadlift

So basically this is what I would try to do:
Bench Press, Row, Mil Press, PU/CU or L Pulldown

C&J, Squat, RDL, Step Up
 
The clean and jerk will benefit greatly from posterior chain work: deadlifts, romanian deadlifts, etc.

Also, high pulls, overhead squats, push presses, etc.

Ya know, "New Rules of Lifting" has all these exercises (except overhead squats) in it. Perhaps you may want to pick that up.
 
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