Coaching Youth Sports
Parent's Perspectives
by Greg Gentry* and Richard Stratton
Weight Lifting for Young Athletes
CYS has received several questions about the use of weight lifting as part of conditioning athletes for participating in youth sports. While we cannot provide specific training programs we would like to address the broader issues and then follow with some general training suggestions. We should start by noting that the onset of puberty creates a dividing line, of sorts, in terms of the potential effects of various physical training programs. Most of you seem to realize that already because several of the questions asked at what age should weight lifting be used. Because the value of strength training programs for post-pubescent children is already widely accepted, our comments are aimed at the prepubescent athlete.
The fundamental questions seem to be, can significant gains in muscular strength occur as a result of strength training programs, will any gains made actually help the athlete's performance, and are strength training programs safe. In a recent article in the Research Consortium News (AAHPERD, Winter 1997), Larry Isaacs reviewed current research which attempts to address these questions. He offers the following conclusions: 1. resistance training, in any of a variety of forms such as weight lifting and self-supportive (body weight) activities, can result in improving muscular strength. 2. Furthermore, these activities appear to be safe as long as recommended guidelines are followed. 3. Whether the gains made as a result of strength training transfer to actual athletic performance seems to depend on the nature of the sport being played. For example, if the activity involves complex movements, less benefit is likely to occur. If strength is a primary factor in the performance, then transfer will occur.
Although the physical onset on puberty varies from athlete to athlete, we suggest the following as general guidelines for resistance training using grade level as approximate markers:
- 6th grade and younger: body weight exercises only, such as push ups, sit ups, vertical jump for height, calf raises, pull ups.
- 7th & 8th grade: add universal type machines, no free weights, Use high repetitions with low weight, no more than 3 days per week with one day off between lifting days.
- 9th grade: can add free weights with lifts such as bench press, partial squats, lunges. Still stick to 3 days per week and restrict lifts to 3 repetitions maximum. Never do show-off lifts of one repetition with maximum weight.
*Greg Gentry is the Head Football Coach, Orange High School, Hillsborough, NC
Coaching Youth Sports Home Page
This article was written by Dr. Richard
K. Stratton
Health
and Physical Education Program
Virginia Tech, Blacksburg, VA 24061-0313
540-231-5617 (o) 540-231-9075 (fax)
rstratton@vt.edu
This article is copyrighted by the author and may be reprinted for personal use. Any other use, including use for commercial purposes, requires the permission of the author. We sincerely appreciate Dr. Stratton allowing us to use his articles on our website. Please stop by his website Coaching Youth Sports Home Page and let him know you appreciate it. He also has a great question and answer area on his website where you can leave coaching and sports related questions and have them answered by experts.
Created:
12/20/99
Last Updated:
03/26/07
Since
February 24, 1999
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