FBCTRAINERS » Workouts
Strength T
Strength T
raining for Y
raining
outh

for Youth
Ame
A
ric

a
w
n C
e
ol
l
leg
l-
e
d
of
e
Sp
s
o
i
r
g
ts
n
Me
e
di
d
cin

e
s

trength training
(ACSM) cites that over 50% of youth
spor
program can help youth athletes
t injuries could be prevented

By Peter Twist with
be successful in sport and in lif
better strength and conditioning leaving them with
e.
very long arms and
programs. legs. As the levers increase in length,
A well-designed strength training the muscles stretch but do not change
program can help youth athletes be Growth and Development structurally in size. This creates a sig-
successful in sport and in life. Considerations nifi cant gap in the ability to control
The greatest physiolBeneogical cfi htasn og-f Strengtthhe b Tordaiy anisn ag w fhorole Y aonud tthe upper and
It is not an easy path to Olympian es in puberty occur at absouSt arognege 10r muscles lower body independently. Athletes
or professional sports success. Though when children transitions inStroo ynogeutrh b. ones who were once skilled, may now fi nd
many talented athletes pursue the Girls experience developsmStenrt ocnhgaenr gteens dons their ability to coordinate even basic
dream, few excel to the highest level. before boys (girls at aboust Satgre ong11 earn ldig aments skills challenged. Injury potential is
In reality, only a very small percentage boys at about 12.5). For msaMony,r te hmisu scle great as the communication between
of athletes advance to even the univer- rapid four years of physicsaLl echssa fnagte is the mind and the muscle is no longer
sity varsity level. Still, the other 99% stressful both physicallys anHdig phseryc mhoe-tabolismfast, effi cient or accurate.
will enjoy and stay in sport for life if logically. Many experts rsecGromeamtern pdh ysical capacity
they can improve their skills and en- that at this time girls and sbGoryes ateplra y seolfn- confi dencMe uscular Development
joy a positive experience. For many, a separate teams to ensure scLoompweer titnjivuer-y risk During rapid growth of the skel-
positive experience means excelling in ness and safety. (Source: Dr. Wayne Westcaol tst aysntde Dm, r.m Aavenry y Fatahigleetnebs aeuxmp)erience
multiple sports, remaining injury free muscle tightness and strain in tendons,
and enjoying the physical outcomes. To develop age- and abIitl iitsy i-anpteprreos-ting to noltige tamhaetn itns aalnl od fjo tihnet ys. oAut tahb soturet naggte h1 4,
priate strength trainingtr parionginrag mstsu, idtie iss publishmeuds, ctlhee gre rohwatvhe ins aevcetr ivbaeten d wanity hi cni-rcu-
Rewards not Risks useful to understand thjue rmieas jorer pgorrotwedt. hA s welll, atthine gA hmoerrmicoann eCs ionll begoe tho mf Saploerst as nd fe-
Many parents and coaches believe and development trendMs tehdaict oince c(uArC SM) cites mthaalt eso. vTehr o5u0g% h omf ayloeus teh xsppeorriet ninjce um- ore
that strength training is not appropri- during puberty. ries could be prevented mwuisth cleb setrteur cstutrreanl cgthh aanngd e, fcoemndailteios an-lso
ate for youth. Yet some young ath- ing programs. increase their muscle mass. This phase
letes compete at very high intensities Neurological development of growth allows muscles to catch up
in collision and impact types of sports. During childhood, gGrrosos mwotth ora anc-d Develoto pbmeones nht eColpinng saidthelertaes trioegnasin body
Research shows that the benefi ts of tivities – like crawling, waTlkhien ggr, erautne-st physiolcoognictarol cl ahsa tnhgeys in pcrueabseer ttyh oeicrc muru astc le
strength training for youth far out- ning, jumping and throawbionug t – aglee a1d 0 two hen chiledndren urtarncanes iatindon sitnrteo nygothu.t h. Girls ex-
weigh the risks. major development of tphee rienenucre odmeuvse-lopment changes before boys (girls at about
cular communication saygse te1m1 .a Tnhd eb oys at about 1B2u.i5ld). SFmor amrta Mnyu, stchleis ™r apid four
Benefi ts of Strength Training for brain also develops senyseoarrys a onf pd mhyos-ical change iLso sntrge lsesvfuerl bs wotihth p mhyinsiicmalally m anudsc le
Youth tor information pathwapyssy tchaotl loignikc talhlye. Many edxevpelrotsp rmeecnotm cmreeanted a t phartim ate t ohpisp toirmtue-
oB Y PETER TWISTStronger muscles mind to the muscle. Eagch irlms anjod r bmooy-s play on sneiptya fraotre gtreeaamtes r fto orecnes puroe dcuocmptioent.i B- ut
o Stronger bones tor pattern is stored in thive enberassin a(nldike sa fety. when combined with less muscle to
I
o t is Sntroot nagn er eatesny dpoanth s to Olympian or pa rocfoempssiountear l shpaorrd tsd rive). BTy oa dge eveeiglohpt a, ge- and aabsiolirtby- faoprpcreo, dpreicartea ssterde bngotdhy t craoinntirnogl
o sucScterossn. Tgehr oligugahm menatnsy talented athletcehsi pldurresn uex tpher ience a pperaok grian mnse, uirt ais l useful to anudn deecrsrteaansed dth pre omprajoior cegprotiwonth , yaonudn g
o dreMoamr,e femwu esxclceel to the highest level. Idne rvelaolpitmy, oenntl. Wy ai th condtienvueelodp pmaerntitc ti-rends that ohlcectues r darue rienxgp posuebd erto tyg. reat injury
o verLye ssms faltl percentage of athletes advapnactieo tno i env reenc trehaet ion and sports, the risks. A neurologically-focused train-
uo niversHity igvhaerr smity etlaebveoll. isSmtill, the other 99% stowrieldl e mnjooty ora pnadt terns cNreeauter ao flougindcaal- deveilnopmg stylene wti ll keep them safe and al-
sot ay in sGrpoerat tefor r plhifysie if cathl ecy apacacn itiymprove thteioir ns fkoilrl ms aansd teernjoingy a dditioDnaulr minog tcohr ildhood, glroowss s tmhoetmor taoc etxivcietiel. s – like crawling,
a o positivGe reaxtpeer rsieelnf-cceo. nFofi r dmenacney, a positive peaxtpteerrniesn acne dm fi enaen ms otorw saklkililns wg, erlul innntion g, jumping and throwing – lead to major
eo xcellinLg oiwn emr iunjltuiprly e rsipskorts, remaining injaudruy lftr leie fea. nd enjoy- development of the neuroDmynusamculiacr b calomanmceu nchicalatlieonng seys,s m- ulti-
i(nSgo tuhrcee p; Dhyrs. Wicaal oynuet Wcomesecso.t t and Dr. tem. The brain also devdeilroepcst sioennaslo mryo avnemd menot stokri ilnlsf aornmd a-
Avery Faigenbaum) Skeletal Developmenttion pathways that link wthoe lem-binod dyto sthree nmgtuhs eclxee. rEcaisceh s cmoanjo-r
Rewards not Risks During puberty, the mfi rostt omr paajottre rn is stored sitn anthtle y bcrhaain lle(nligeke sa thecomp miuntde-r toh-amrdu scle
It iMs iannty erpeasrteingt ts oa nnd otceo tahcahte is nb aelllie ve that cshtraenngget oh btrsaeirnviendg i s distdirnicvte c). hBay nagg- e eight, chcilodmremn uexnpiceartieionnc se ya stpeemak ainn dn beuirladls co-
of tish neo yto auptphr sotprreinatget fho trr yaoinuitnhg. Y steut sd-ome youens g ain thleeitgehst cwomhe-re childderevn eleoxppmeerni-t. With conortinduineadt ipoanr,t sictirpenatgiothn ai n dre ccorneatfi dioenn ce.
ies ppeute balit shverdy , thhiegrh e ihnatevne sniteievs er in beceonll ision aned ncimpe rapcid t tygproews oth f in thae nldo nspg obrotsn, etsh e stored mTohtoesre peatxetercrinsse s crbeuatrn e am forue ncdaatloiroien s by
ansy pionjrtusr. Riees sreeaprocrht sedh. oAws sw thelalt, tthe benefi ts of strength training for mastering additional motor patterns and fi ne motor
for youth far outweigh the risks. skills well into adult life.
36 Fitness Business Canada November/December 2009November/December 2009
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52