CARING FOR ATHLETES
Prepubescent Strength Training Recommendations.
In the following publication, when I refer to strength training, I am talking about the lifting of weights.
As a sports medicine expert, one of the most frequent asked questions I receive regards the appropriateness of strength training for the prepubic athlete. While this topic is still clouded by controversy, the National Strength and Conditioning Association has established programmed guidelines for youth athletes involved in strength training. To date, I have read no studies that scientifically conclude that prepubic strength training is detrimental to the athlete. Therefore, it is my opinion that prepubic strength training is safe when the following guidelines are applied:
A preparticipation physical examination is performed. This examination is performed to identify musculo skeletal anomalies that could be adversely effected by strength training. For example, if the prepubic athlete already has a biomechanical alignment problem, this alignment problem could be extenuated by inappropriate strength training.
The child most have the emotional maturity to accept coaching and instruction.
There must be adequate supervision by coaches who are knowledgeable about strength training and the lifting of weights.
Strength training should be a part of an overall comprehensive program designed to increase motor skills and overall level of fitness. Fifty to eighty percent of the training programs must include varied physical activities to insure development of speed, power, flexibility, muscular endurance, agility and coordination.
Strength training should be preceded by a warm-up and followed by a cool down.
Emphasis should be on dynamic concentric contraction. Concentric contractions are those muscular contractions where the trained muscle shortens during its contraction. Concentric contraction should not be confused with “negative acentric contraction” where by the trained muscle is contracting in a lengthening process.
All exercises should be carried through a full range of motion.
Competition is prohibited.
No maximal lift should ever be attempted.
The prepubescent weight training program should include the following elements.
Training is recommended 2 to 3 times per week for 20 to 30 minute periods for strength training and 20 to 30 minutes for an endurance activity.
At the start, no heavy Prepubescent strength training for athletes.
Weighted exercises until proper and controlled technique is mastered. The prepubic athlete should progress with 2 ˝ to 3 pound intervals.
High repetitions and high number of sets while using low loads “less weight” with 6 to 15 reps per set is advised.
Do not sacrifice technique for increasing weight training loads.
Given the proper and safe utilization of these guidelines, I trust the prepubic weight trainer will have much more to gain than to loose.