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For the skeletally immature athlete (particularly if they are non-elite with a limited training history), performing maximal lifts should be discouraged because it takes hundreds, if not thousands, of repetitions to perfect a lifting technique. For the child that has no resistance training experience, the exercise emphasis should be a modification of body weight exercises (squats with broomsticks, shoulder press with resistance bands etc). As she improves, simple free-weight exercises could be progressed to. Again, however, technique will be key. In terms of the risks, youth weightlifting has actually been shown to have a lower injury rate than most other popular sports. The major risk for injury comes from poor technique or when the child is not emotionally mature enough to accept and follow direction. This is why any resistance training session should be carefully structured and closely supervised by a qualified and experienced coach. My reply to the child's parents was essentially a summary of these points: I think that sport plays a very important role in a young girl's development and any intervention that reduces injury and increases muscular, connective tissue and bone strength needs to be seen as a positive one. Performing some carefully supervised resistance training will go a long way to prevent injuries and therefore allow more time to be spent training and competing. I did go on to emphasise the fact that coaching technique and skill development at this age is probably the most important training strategy, but that resistance training could still form a part of a practice routine and that it does not have to be the sole focus of an entire session. Teaching young girls how to jump and land properly, how to squat and lunge well, and how to lift without stressing the lumbar spine are all skills that are fundamental to injury-free performance throughout a sporting life, and the earlier we can get kids using the right patterns, the better. 'Til next week, Stay robust, amigos! Joycey
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Question: What's the best exercise to lose belly fat and develop fitness? Cardio training? Weight training? Or is Asha's answer the right one - 'It is actually easier to lose weight by restricting what you eat than by exercising. Exercising causes you to get more hungry so it isn't always a one way path to weight loss.' Your thoughts are welcome, here's the link:
A question from our Coaching Corner "I cycle probably for just over an hour each day, weekends for longer. I dont go hard at it but still at a good pace. I have a bowl of muesli in the morning, fruit and fibre at lunch and a normal dinner at night. For all i am doing do I need more protein and am i damaging my muscles?" Any help would be greatly appreciated
Coaching Rugby in America This Peak Performance member would like some advice on how to become a rugby coach in America. Can any of you offer some help and advice?
Intensity specific training "At the moment I am looking into the idea of readiness to train for sprint performance athletes. I know there are many strength and conditioners on this site as well as athletes who are pretty aware of their training programs'. Adam has some ideas for a quick and easy way to test if an athlete is fatigued before the beginning of the training session and he'd really appreciate your feedback." Click here to read more about the training plan. Articles and Downloads
Doing the 'right' training at the 'right' time with a young child can maximise their future potential as an adult
Any training programme designed for young athletes should take into account speed development.
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Coaching young athletes to produce future stars
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