Much debate has revolved around what age to start young athletes on a strength training program. Athletes of all ages should participate in some sort of strength training to improve performance and reduce the risk of injury. The problem is that not all athletes should be doing the same strength programs. This has become a problem in high schools where junior high athletes are doing the same program as varsity football players. For instance, there is no need to have an athlete squat with heavy weight on them if they cannot correctly perform a squat with only their bodyweight.
For entry level athletes ages 8 – 12, a proper strength training program should consist of basic bodyweight exercises such as pushups and lunges as well as other exercises such as proper jumping and landing techniques and bridging for the core. Once young athletes can demonstrate proper technique in those exercises, then it is time to move into Olympic Lifting and strength exercises such as bench press and squat. All repetitions (reps) should be kept in 8 – 12 rep range. This is very important. Pre – adolescents should not be “maxing out” or lifting heavy loads for sets of less than 5 reps. Experienced, high school level athletes should begin to lift heavy weight once they have demonstrated proper technique and are physically ready. Coaches should use their best judgment in selecting weight for their athletes. Remember, some 14-year-olds are still not physically mature and some of them look like they are 18 years old.
The best thing for parents to do is to ask questions about their children’s weight room program. Talk to coaches and kids about the exercises they are doing and the range of repetitions for each exercise. Consult with an expert trainer or doctor in the area that is knowledgeable about youth training.
Mike Kozak M.Ed., CSCS is the co – owner of Soar of Columbus Fitness Systems that operates throughout Central Ohio. Soar of Columbus provides comprehensive strength and speed training services for all athletes as well as personal training and group fitness for adults. Check out http://www.soarofcolumbus.com and [http://www.strengthprogrambuilder.com] for more information about products and services.
