RESISTANCE TRAINING AND YOUNG ATHLETES

the session via either the use of more exercises, increasing the num- ber of sets or the number of repetitions. Care must be taken in increasing the loads too quickly and should never increase to the point that the low end of the repetition range cannot be met. At all times pre- and during-puberty exercise performance should look comfortable, and without undue strain.

The Long Term Athlete Development (LTAD) model Given the huge benefits a well-designed and administered strength programme can have on the development of young athletes then resistance training is a key mode of training for the long term development of athletes. Table 1 summarises how resistance train- ing guidelines can be tied in with the LTAD model proposed by Balyi (18) and gives general guidelines as to how resistance training can be integrated into each phase of the LTAD model.

tant addition to the equipment inventory. The training environ- ment should always be free of hazards and provide sufficient space for the effective delivery of the programme.

Frequency of training Faigenbaum et al (17) favour a training frequency of two non- consecutive days per week for an introductory strength training programme. In the early phases this should, ideally, be combined within a more general session and with only a small period of the session spent on resistance-based training. As the athlete reaches puberty, an additional session per week can be added, with greater time spent each session on strength development.

Progressing training Progression needs to be carefully planned and slow. It is important when working with young athletes not too push them too far too fast. Initially progression can come from increasing the duration of

RESISTANCE TRAINING AS A CORE PART OF THE PHYSICAL EDUCATION CURRICULUM It is vital that young athletes are encouraged to value physical activity and develop healthy habits and behaviour patterns that con- tinues into adulthood. Given the benefits to be gained from a resis- tance training programme, it is logical that resistance training is an important part of the school curriculum, both mainstream and extra- curricular. With a well-constructed programme all young athletes can be provided with a programme suitable to their own individual abil- ities and objectives, which cannot be said for all aspects of the PE curriculum. The following NSCA advice clearly sums up both the aims of a resistance training programme and why it should be an integral part of the physical education programme: “The goal of youth resis- tance training programmes should not be limited to muscular strength, but should also include teaching children about their bod- ies, promoting injury prevention strategies and providing a stimu- lating programme that gives children a more positive attitude towards resistance training and exercise in general.” Unfortunately in the UK we are well behind many countries such as the United States in stressing the importance of resistance training in the school environment and this is a major area we need to address.

TABLE 1: AIMS AND METHODS OF RESISTANCE TRAINING WITHIN A LONG-TERM ATHLETE DEVELOPMENT MODEL (ADAPTED FROM BOMPA (1))

PHASE AGE Fundamentals 6-9

Learning to train

Training to train

Training to compete AIMS VOLUME

Multi-lateral athletic Low development

9-PHV* Multi-lateral athletic Low and strength development

PHV-phase Move from general to Medium specific development

Post-PHV

Specific strength and power

Medium/ INTENSITY METHODS

Low (12-15 reps) Games, bodyweight, light medicine balls, partner resistance

Low (12-15 reps) Games, bodyweight, light medicine balls, partner resistance, light free weights

Low - medium As above plus free weights (6-12 reps)

Low/medium As above plus more specialised

medium high, high, within machines within a

a developing

developing periodised periodised plan plan

Training to win 18+ Sport-specific

maximum strength and power

*Peak Height Velocity www.sportex.net 15

Undulating Undulating within a

within a periodised plan periodised plan As above