Strength Development for Youngsters
In down times, we like to encourage our clients to bring their children in to train. This is not just to boost our appointments!
It’s because we want your children to get the best starts in their physical and sporting lives.
Did you know, for example, that the highest rate of development in speed is from 7-9 years? Yet, how many 8-year-olds really speed train? If they did, they would be faster for the rest of their lives. Of course they become bigger, stronger and faster later in life, but the initial gains that can be maintained throughout, are made very early.
From 9-10 years the greatest gains in flexibility can be achieved and again, maintained. Motor skills continue to develop and growth may affect co-ordination, but putting the work in early has been proven to pay off later.
From 12-13 years is when children can really start pushing anaerobic endurance and strength endurance. For example – doing 100 pushups.
From 16 onwards is when teenagers can start to work strength and power.
There are, however, certain rules that must be adhered to when training children.
1. Balance. Avoid imbalances occurring straight away. Focus on posture and symmetry.
2. Training should be designed so improvement will take place over a number of years.
3. Body weight should be the only form of resistance until 16 years of age and even then you should never over load the growth plates.
Focus on form over too much resistance.
4. Prioritise strength in postural and core muscles.
5. No eccentric loading for young athletes (going against the normal plane of movement of the muscle). This is too intense for whipper-snappers! From 15 years you could begin to introduce it.
6. Alternate body parts being trained to lessen the chances of over training and injury. E.g. – legs, then chest, then back, then abs. Not chest then back that places continual pressure on the shoulder joints.
7. Provide adequate rest and recovery between sessions. It is after all, outside of training that the body rebuilds and becomes stronger.
If you want to give your children a competitive edge, get them training early – safely, but effectively. Your children will have a head start and can only move onwards and upwards, with less likelihood of injury, postural imbalance and an increased likelihood of high performance. – Brett