RESISTANCE TRAINING AND YOUNG ATHLETES

THE NEED FOR QUALITY Quality of programme design and supervision are fundamental to both the safety and effectiveness of the programme. So it is vital that resistance training programmes are delivered by appropriately qualified adults, who are able to provide quality in the areas of pro- gramme design, supervision and instruction. Young athletes must always be supervised in their training and correct technique must be taught and emphasised at all times. Ideally practitioners should be accredited members of an appropriate organisation such as the United Kingdom Strength and Conditioning Association (UKSCA).

SPECIAL CONSIDERATIONS FOR THE PHASES OF AN ATHLETE’S DEVELOPMENT As stated earlier the basis of using chronological age as a guide for the use of resistance training is flawed. However, it is undoubtedly the case that young athletes should be prescribed their training programmes specific to their needs and stage of development, and that adult programmes are not suitable for young athletes. Bompa (1) suggests that guidelines for young athlete’s training pro- grammes should be based around the onset of puberty. Using this system the following stages can be identified, with appropriate guidelines given for each stage.

sports-related injuries in adolescents (11). Smith et al (12) state that an estimated 50% of overuse injuries in youth sport could be prevented with more emphasis placed on basic fitness with resis- tance training being a core component of this.

So, the question should not focus on whether or not young athletes should undertake resistance training, but rather on why it is not already a part of their programme. We must then facilitate ways in which to increase the number being exposed to a high quality resis- tance training programme. In parts of the USA, strength training has become an accepted method of conditioning in young athletes (5), and today many sports organisations including the American College of Sports Medicine (ACSM), the National Strength and Conditioning Association (NSCA) and the American Orthopaedic Society, support children’s participation in resistance exercise (8). This is especially the case for girls, where the positive effects on bone mineral den- sity are especially pertinent, and where the Committee for Development of Sport of the Council of Europe has recommended the use of resistance training for girls since 1982 (13).

WHEN SHOULD IT BE STARTED? Much controversy has focused around the minimum age to start a resistance training programme but this is flawed as it focuses on chronological age rather than biological age. The NSCA (6) state that there is no minimum age requirement for participation in a youth resistance training programme but that all participants should have the emotional maturity to accept and follow instruc- tions, and understand the benefits and risks associated with resis- tance training (9). Therefore there seems no reason why all sec- ondary school aged athletes cannot participate in a well construct- ed resistance training programme. In fact Bompa (1) states that the foundations for future strength and power gains should begin at this stage (11-14 years of age). Some resistance training can effec- tively be introduced into the programmes of primary school chil- dren, as children as young as six have been shown to benefit from resistance training (14).

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Pre-puberty Development at this stage should generally involve the use of body- weight and light resistance such as elastic resistance and medicine balls. Light free weights can be introduced in the latter part of this phase. The sessions should be a part of a larger varied session, with a portion of the time given over to resistance work. At this stage the emphasis must be on varied and fun activities, developing gen- eral and balanced strength. Load progressions must be gradual, with a general low volume and low intensity of work.

Puberty From the base laid in the previous stage, progression can be made to light weight resistance, using a combination of barbells and dumbbells, in addition to the exercises used in the first stage. Specialist resistance training sessions can also be introduced at this stage where appropriate, a circuit system is a particularly useful way of effectively organising a class. Mastery of the basic free weight techniques at this stage will allow more effective transition into the later stages of an athletes development, where more spe- cialised routines are required. As before, gradual progression of loads must be emphasised along with good technique. Volume of work should be far lower than for adult based programmes. Repetitions should be in the high to moderate range, and should not fall below six, typically a 6-12 repetition range is recommend- ed (9). Training frequency should be between two to three times per week, but should take into account any other conditioning and sporting activities. NB. During the puberty phase it is vital to look for periods of peak growth velocity, and at these times if any discomfort is felt, train- ing loads need to be reduced. There should be no discomfort at any of the initial stages.

Post-puberty A more specialised approach can be instigated post-puberty, with the addition of power-based movements, and other techniques aimed at developing the specific movement patterns and velocities of the sport. Here greater loads and higher intensities can be used

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