Strength Training and Young Athletes

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Strength Training andYoung Athletes

• Challenging the Traditional Beliefs
• Guidelines
• Modified Equipment
• David Lasini
• Strength Conditioning Coach

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Maybe strength training is an inappropriate term
to use???
Maybe resistance training is more appropriate????
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Traditional Beliefs

• Dangerous for young athletes
• Stunts Growth
• Has no effect on young athletes
• Will damage growth plates
• ETC ETC

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But what happens in a play ground
If we accept traditional views on resistance
training should we ban Play?
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Where does the medical fraternity stand
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What is the NSCA position(National Strength and
Conditioning Association)
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The NSCA Guidelines
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They Dont Have to use this
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Modified Equipment
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Modified equipment
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Modified Equipment
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Basic Guidelines for Resistance Exercise
Progression in Children

• 7 or younger
• Introduce child to basic exercises with little
  or no weight develop the concept of a training
  session teach exercise techniques progress from
  body weight calisthenics, partner exercises, and
  lightly resisted exercises 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 gradually increase training
  volume carefully monitor toleration to the
  exercise stress
• 11-13 years
• Teach all basic exercise techniques continue
  progressive loading of each exercise emphasize
  exercise techniques introduce more advanced
  exercises with little or no resistance

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Basic Guidelines for Resistance Exercise
Progression in Children

• 14-15 years
• Progress to more advanced youth programs in
  resistance exercise add sport-specific
  components emphasize exercise techniques
  increase volume
• 16 or older
• Move child to entry-level adult programs after
  all background knowledge has been mastered and a
  basic level of training experience had been
  gained.
• NB If a child of any age begins a program with no
  previous experience, start the child at previous
  levels and move him or her to more advanced
  levels as exercise toleration, skill, amount of
  training time and understanding permit.

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At the end of playtime

• Children have been doing, are now doing and will
  be doing resistance training!
• Properly designed supervised.
• Appropriate to their level of development
  progressive
• Needs to be FUN!!!