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 years 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.
Research suggests that weight training can begin at age 12. A recent study on 7th graders' weight training has drawn preliminary conclusions that no interference of bone growth resulted from weight training. A noted orthopedic surgeon has no concerns as long as the athlete has good technique.
The recommended resistance-training program for youth is the use of body weight for resistance. Some examples are:
Push-ups, 3 x 10-20
Bent leg sit-ups, 3 x 15-30
Parallel squats, 3 x 10-20
Self-resistance arm curls, 10 contractions of 6 seconds duration
Toe raises, 3 x 20-30
Partner-resisted lateral arm raises, 10 contractions of 6 seconds duration
Lying back hyperextensions, 3 x 10-15
Youth should always be supervised at all times for proper technique. Without proper technique, they risk injury.
Coach Payan
www.CoachesEducation.com