Young athletes can't help but be impressed by the physiques of the Dwain Chambers', Maria Mutolas' and the Paula Radcliffes of the world and want to get into the gym and start lifting weights as soon as possible. I know that the diaphysis or shaft of the bone isn't fully formed during the teenage years and that resistance training stimulates the production of osteoblasts which promote bone growth. This could have serious long term implications for the young eager athlete.
I have heard recently of an initiative out of the U.S. where resistance training has been advocated for children and gym equipment adapted to child use. My question is when should beyond bodyweight weight be introduced into advanced youth programs, as opposed to resistance bands and bodyweight exercises?
There are opposing schools of thought but are there practitioners who have information on the subject based on their own longtitudinal studies over time with youth weight trainers as to the benefits and detriment?
Thank you,
Clarence Allen
Strength Training for Young Athletes
Moderator: George Payan
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George Payan
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Strength Training For Young Athletes
The National Strength and Conditioning Association, the American Orthopedic Society for Sports Medicine and the American Academy of Pediatrics suggest that children can benefit from participation in a properly prescribed and supervised resistance training program.
Many of the controversies concerning children's participation in resistance training programs that have arisen over the past years have been related to these concerns. As scientific and medical authorities gain greater understanding about resistance training for children, unrealistic fears are starting to diminish.
Although scientific and medical authorities have supported children's participation in resistance exercise programs, they have cautioned parents, teachers, and coaches about the need for proper program design, competent supervision and correct teaching of exercise techniques, areas that are paramount for safe and effective programs.
The requirement to become a personal trainer is to pass a general knowledge test. Just because someone is a personal trainer or a coach, it doesn't mean that they are knowledgeable and understand proper technique. All trainers and coaches should read, study videos, attend clinics and ask other coaches to demonstrate the proper technique. By doing so, the controversies will be resolved.
William J. Kraemer, PhD. and Steven J. Fleck, PhD., authorities in resistance training, give the following basic guidelines for resistance exercise progression in young athletes:
7 or younger
Introduce the child to basic exercises with little or no weight; keep volume low.
8-10 years
Gradually increase the number of exercises; practice exercise technique in all lifts; start gradual progressive loading of exercises; keep exercises simple.
11-13 years
Teach all basic exercise techniques; continue progressive loading of each exercise; emphasize exercise techniques; introduce more advanced exercises with resistance. (Some European countries start training at 12 years).
14-15 years
Progress to more advanced programs in resistance exercise; emphasize exercise techniques; increase volume.
16 years or older
Move the young athlete to entry-level adult programs after all background knowledge has been mastered and a basic level of training experience has been gained.
I am presently coaching and instructing athletes between 14 and 18 years in the weight room who have no knowledge of proper technique. They are starting with a 35 lb. or 45 lb. Olympic bar without weights, depending on their strength, to practice proper technique. The goal is for them to lift their body weight.
The major benefits are:
1.
Increased muscular strength.
2.
Increased local muscular endurance.
3.
Prevention of injury during sports.
4.
Improved performance capacity in sports.
There is a strength training program with exercises on the web site in the Coaching section. The article is entitled "Strength Training Workouts for Athletes" and the link is as follows:
http://www.coacheseducation.com/coachin ... pt_02.html
Coach Payan
www.CoachesEducation.com
Many of the controversies concerning children's participation in resistance training programs that have arisen over the past years have been related to these concerns. As scientific and medical authorities gain greater understanding about resistance training for children, unrealistic fears are starting to diminish.
Although scientific and medical authorities have supported children's participation in resistance exercise programs, they have cautioned parents, teachers, and coaches about the need for proper program design, competent supervision and correct teaching of exercise techniques, areas that are paramount for safe and effective programs.
The requirement to become a personal trainer is to pass a general knowledge test. Just because someone is a personal trainer or a coach, it doesn't mean that they are knowledgeable and understand proper technique. All trainers and coaches should read, study videos, attend clinics and ask other coaches to demonstrate the proper technique. By doing so, the controversies will be resolved.
William J. Kraemer, PhD. and Steven J. Fleck, PhD., authorities in resistance training, give the following basic guidelines for resistance exercise progression in young athletes:
7 or younger
Introduce the child to basic exercises with little or no weight; keep volume low.
8-10 years
Gradually increase the number of exercises; practice exercise technique in all lifts; start gradual progressive loading of exercises; keep exercises simple.
11-13 years
Teach all basic exercise techniques; continue progressive loading of each exercise; emphasize exercise techniques; introduce more advanced exercises with resistance. (Some European countries start training at 12 years).
14-15 years
Progress to more advanced programs in resistance exercise; emphasize exercise techniques; increase volume.
16 years or older
Move the young athlete to entry-level adult programs after all background knowledge has been mastered and a basic level of training experience has been gained.
I am presently coaching and instructing athletes between 14 and 18 years in the weight room who have no knowledge of proper technique. They are starting with a 35 lb. or 45 lb. Olympic bar without weights, depending on their strength, to practice proper technique. The goal is for them to lift their body weight.
The major benefits are:
1.
Increased muscular strength.
2.
Increased local muscular endurance.
3.
Prevention of injury during sports.
4.
Improved performance capacity in sports.
There is a strength training program with exercises on the web site in the Coaching section. The article is entitled "Strength Training Workouts for Athletes" and the link is as follows:
http://www.coacheseducation.com/coachin ... pt_02.html
Coach Payan
www.CoachesEducation.com