From the ages of 11 to 13 we can start to place more emphasis on sport specific physical preparation and development.
The anaerobic and muscular systems are quickly developing allowing for more demanding workouts.
Conditioning session can be as long as 45 minutes.
Strength training can start to take a more prominent role focusing on core areas of the hips, lower back, abdominal regions.
Ultimately the aim is to develop foundation levels of strength, speed and power while continuing with there endurance development, so the focus is on the acquisition of correct technique and controlling movement patterns.
There are a number considerations regarding youth strength training:
1.Not all children mature at the same rate
2.Training should be fun, creative and interesting
3.The long term approach is the best
4.Supervision is a must
5.Beware of burnout
6.Overtraining
7.limit performance pressure
8.Physical Training is a year round proposition
9.Everybody is an athlete

There is a common perception that strength training and the young athlete doesn’t mix, it stunts growth and causes injury. Both myths and many studies have been conducted that have found the opposite to be true. Strength training can aid in the prevention of injury and can improve growth patterns by improving and if needed correcting posture.
While this is true it is important to remember that the young athlete is not smaller version of an adult athlete so pre-cautions must be made and strength training be specialised following specific protocols.
Safety protocols:
  • Always warm up
  • Practice proper form
  • Use spotters
  • Avoid heavy singles
  • Don’t fool around
  • Replace all equipment

Strength Training Principles
  • Train larger muscle groups first
  • Multi joint exercises before single joint exercises
  • Progressive overload by no more than 5% of weight
  • Consistency in training
  • Concentration – a lack of concentration can lead to injury!
  • Lifting speed should be 2 sec up:2 sec down on all exercises to begin with.
  • Keep a record of all workouts (date, exercise, weight used, sets & reps, total sets per workout, rests periods and workout length)


SAMPLE STRENGTH PROGRAM 1


  • Full body workout
  • 3 workouts per week
  • 14 to 16 sets per workout
  • 15 to 20 reps per set
  • 1 min rest between sets
  • Duration 35mins
  • Adult supervision & spotting
  • Emphasis is correct lifting technique, foundation strength development, weight etiquette and concentration.

EXERCISE                 SETS  REPS
BW SQUAT                     3 20
PUSH UP                         315
PULL UP                          3       15
DB SHOULDER PRESS      2         15
BENCH DIPS                  1         20
HAMMER CURL             1         20
AB CRUNCH                  3         15
TOTALS                         16       120

TRAINING LOAD
Total sets x Total reps x Total weight =

BW  - Body weight, DB – Dumbbell


NUTRITION
For any training to be effective you need to supply the correct and appropriate fuel. You wouldn’t put diesel in a Ferrari so why put poor food in to your body.
Ideally an athlete should eat ever 2 to 3 hours and medium sized meals. The reasoning behind this is a regular supply of nutrients to re-fuel and repair, keeps metabolism ticking over which helps reduce fat storage and reduces the risk of overeating.
Initially focus on improving the quality of the main meals and limit snacks to foods like nuts, fruits or yoghurt.
As a young athlete progresses through the years of training nutrition will become more and more important.

Example of a daily eating plan

Meal
BreakfastTwo poached or scrambled eggs on whole wheat or multi grain bread.
                       Bowl of cereal with low fat milk
                       Glass of juice and a glass of water
Lunch       1 – 2 Whole wheat or multi grain bread rolls. With salad and meat (e.g. tuna, chicken, roast beef)
                       2 glasses of water
Dinner     Lean beef and vegetables (equal portion to meat)
                       Pasta or rice equal portion to meat and vegetables combined
                       2 glasses of water
Snacks    nuts, fruits or yoghurt

Weight Training and the Child
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Weight Training and the Child
Matt Ryan BPE (92)
Weight training is a method of training that involves the movement of a resistance to increase strength. The resistance being free weights, pin loaded machines or one’s own body weight.
Weight training is different to weightlifting. In weight training exercises are performed for more than one repetition, with sub maximal weight and a wide variety of exercises are available so training can be sports specific.
When considering weight training for children there are three major areas of concern (1) safety, (2) are strength gains actually attainable, and (3) does an increase in strength benefit the young athlete.
In most cases of reported injury, improperly done lifts or power type training with heavy weights and a small number of repetitions can be indicated as factors (Micheli, 1988). Brady et al. reviewed 80 weight training-related injuries in adolescents and condemned heavy lifting and the military press in particular. Micheli (1985) also examined this area and concluded that no injuries of significance have occurred from carefully directed weight training programs. The National Strength and Conditioning Association (NSCA) and the Australian Sports Medicine Federation (ASMF) agree that providing certain guidelines are followed, pre-pubescent may engage in weight training safely. Davis reports in PUMPING IRON ANY PLACE IN KID’S SPORT? that the strength and conditioning coaches at the Australian Institute of Sport (AIS) do not recommend weight training for pre-pubescent. “Youngsters should start with circuit training’.
Micheli (1985:27) concluded that:
…..weight training for strength in pre-pubescent children …….under proper conditions with the use of appropriate equipment and with the proper supervision …… is a relatively safe activity when compared to other childhood activities.
Controversy still exists as to the actual strength gains made by pre-pubescent engaged in weight training programs. In Brown’s report SHOULD YOUNG ATHLETES LIFT WEIGHTS AS PART OF SPORTS TRAINING two points of view are presented. On one side, insufficient production of certain hormones in pre-pubertal boys and girls (prior to menarche) for weight training to significantly improve strength.  On the other side those that say they have shown strength gains in pre-pubertal boys and girls through specific weight training programs. In a study conducted by the NSCA, found the pre-pubescent have indeed demonstrated strength gains as a result of appropriate training. Furthermore they also suggested that strength training could be expected to aid the pre-pubescent child by decreasing the frequency and severity of sports injuries, as well as improving recovery rate. Other apparent benefits are improved motor performance and self image (NSCA, 1985). Other studies on this area were conducted by Sewall and Micheli (1984); Rians et al. (1985); Bartels, Hamlin, Servidio et al. (1985), all found that the pre-pubescent is capable of significant strength gains when placed on a weight training program.
The benefits of this increased strength are lower potential of injury, improved recovery rate, and improved motor performance and self-image.
Some future considerations for implementing a weight training program, Micheli (1988) recommends the “7-11 Program”. With this program proper posture and techniques are taught. The weight used is heavy enough so that only 7 repetitions are possible. Performing two to three sets; training three to four times per week. Weight remains the same until the athlete can perform eleven repetitions. The weight then increases so that the athlete can only do seven repetitions. This is usually an increase of 5 to 10%. No Standing lifts are performed. Curls and presses are performed in a seated position. Full squats are not allowed.
Some precautions regarding the administration of a weight training program based on NSCA (1985) guidelines:
•A medical examination
•Children emotionally mature and therefore coachable
•A teacher or coach to supervise and enforce correct lifting technique
•The facility must be well set up
•Warm-up and cool-down
•Techniques learned with little resistance
•High sets of 3 to 5. Repetitions 10 to 15
•Maximum weights should never be attempted
•Exercises involving major muscle groups
With regard to weight training for children, although there are still some areas of controversy, conditioning is an alternative a coach can utilize in a training program. It has been shown through studies that weight training can benefit the young athlete. By increasing strength it helps to prevent injury, improve recovery and motor performance and help to develop an individual’s self-image.
References:
•Micheli, L.J. (1985), PHYSIOLOGICAL AND ORTHOPAEDIC CONSIDERATIONS FOR STRENGTHENING THE PRE-PUBESCENT ATHLETE, NATIONAL STRENGTH AND CONDITIONING ASSOCIATION JOURNAL 7(6)
•National Strength & Conditioning Association (1985) Position paper on pre-pubescent strength training.
•Davis, J. (1990), PUMPING IRON….ANY PLACE IN KIDS SPORT? Aussie Sports Action, Spring 1990
•Brown, E. (1988), SHOULD YOUNG ATHLETES LIFT WEIGHTS AS PART OF SPORTS TRAINING, Sports Coach Vol.9 No.1
•Micheli, L.J. (1968), STRENGTH TRAINING IN THE YOUNG ATHLETE. COMPETITIVE SPORTS FOR CHILDREN AND SPORTS. AN OVERVIEW OF RESEARCH AND ISSUES, Human Kinetics Pub. Inc.


Youth Training