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Question:
The coach at my sonís high
school is teaching the kids Olympic lifting.
What are these exercises and are they save for teenagers?
Ruth F.,
Atlantic City, NJ
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Olympic
lifting refers to the performance of two overhead lifts known as the
snatch and the clean and jerk. In the snatch lift, the barbell is lifted
from the platform to arms length overhead in a single, continuous
movement, whereas in the clean and jerk, the barbell is lifted from the
platform to the shoulders and then to the overhead position to complete
the 2-phase lift. Unlike exercises such as the biceps curl and bench
press, the snatch and the clean and jerk are performed rapidly and
require a high degree of technical skill to perform correctly. With
qualified instruction and supervision, children and teenagers can safely
perform these exercises. For more information on Olympic-style
weightlifting, contact the United States Weight Lifting Federation at
www.usaweightlifting.org. |
Question:
What are plyometrics and
should young athletes add these exercises to their workout?
Dale M.
Seattle, WA
Plyometrics
were first known simply as "jump training," and refer to exercises that link
strength with speed of movement to produce power. Previously thought of as a
method of conditioning reserved for adult athletes, plyometric training can
be a safe, beneficial and fun activity for children and adolescents provided
that the program is properly designed and supervised.
This type of training can enhance the childís ability to increase speed of
movement and improve power production. With qualified coaching and
age-appropriate instruction, plyometric training can be a safe, effective
and fun method of conditioning for children and teenagers. However, there is
the potential for injury to occur if the intensity and volume of the
training program exceeds the abilities of the participants. Children and
adolescents should develop an adequate baseline of strength before
participating in a plyometric training program or they should simply begin
plyometric training with lower intensity drills and gradually progress to
higher intensity drills over time.
Children and adolescents should be provided with specific information on
proper exercise technique, rate of progression and safe training procedures
(e.g., warm-up and cool-down). Also, children and adolescents must wear
supportive athletic footwear and plyometric exercises should be performed on
surfaces with some resilience. Plyometrics are not intended to be a
stand-alone exercise program and should be incorporated into a well-designed
overall conditioning program that also includes strength, aerobic,
flexibility, and agility training.
For more information on plyometrics, go to www.donchu.com.
Question:
My 8 year-old son and my 12 year-old daughter are active kids who enjoy
soccer and rollerblading. My husband wants to teach them how to lifts
weights, but I think the kids are too young. When is a good age for children to start
lifting weights?
Jayne D., Philadelphia, PA
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Answer: |
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In general, if
children are ready for organized sports they are ready for strength
training. Children as young as age six have participated in youth strength
training research studies, and many eight-year-old boys and girls have
benefited from regular participation in a supervised strength training
program.
Regardless of their size or strength, all children must be able to follow
directions, listen to the instructor and understand the benefits and risks
associated with this type of exercise. Strength training twice a week can be
a safe and enjoyable activity for your son and daughter as long as your
husband follows safe and effective youth strength training guidelines, and
focuses on learning proper exercise technique rather than the amount of
weight your kids can lift.
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Question:
What is the best combination of sets and repetitions for my 14 year-old son
who has been lifting weights for 6 months?
Donald L., Houston, TX
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There is not a
specific combination of sets and repetitions that will be "best" for
every kid. According to the National Strength and Conditioning Association,
teens should perform between 1 and 3 sets of 6 to 15 repetitions on a variety of
upper and lower body exercises.
It makes sense to begin with one set of 8 to 12 repetitions using 8 to 10
different exercises. Over a period of time, gradually increase the number of
sets on selected exercises based on individual needs and goals, as well as the
time available for training. Remember, your son does not have to perform
multiple sets on all exercises. As he gets stronger, gradually increase the
weight and decrease the number of repetitions to the lower end of the repetition
range. Also, try two sets on a few multi-joint exercises such as the leg press
and chest press. Keep in mind that in order to keep any strength training
program effective, you must change the workout every few weeks by altering the
type of
exercise, the sequence of exercise, the number of sets, the number of
repetitions and the rest periods between sets and exercises. This will keep the
workout fresh, exciting and effective.
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Question:
I am a successful youth swim coach and would like my athletes to start
strength training. Where can I get more information and what are particular
concerns I should be aware of when developing strength training programs for
young athletes?
Carlos R., San Juan, PR
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Strength training is becoming more popular among aspiring youth athletes.
However, coaches must realize that strength training is another "stress" placed
on athletes. A time-consuming sport-specific strength
training program must not simply be added onto a youngsterís busy swim training
schedule. This will likely result in a "overuse" injury or a decrease in sports
performance.
Youth swim coaches need to pay particular attention to this concern
because of the stress that swimming places on the shoulder musculature and the
total yards that kids swim every day. It makes sense for children and teenagers
to begin a strength training program with simple exercises that they can easily
learn, and then progress to more challenging drills requiring greater balance,
coordination and skill. In some cases, young swimmers may need to decrease the
amount of time they spend in the pool to allow ample opportunity for
conditioning exercises.
Ideally, a youth conditioning program should be
individualized to address specific concerns (e.g., poor upper body strength) and
should change throughout the year to avoid staleness. For more information on
strength training and conditioning, contact the National Strength and
Conditioning Association at
www.nsca-lift.org.
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Question:
Iíve read that supervised strength training programs are safe for children
but our pediatrician thinks thatís kids donít belong in the weight room. What do
you think?
Kevin J., London, England
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Years ago it was
thought that strength training would stunt a child's growth, or result in
injury. These outdated beliefs are not true. Provided that a strength training
program is well-designed and supervised, the risk of injury while strength
training is actually lower than many other children's sports and activities. In
fact, all major medical and fitness organizations in the United States,
including the American College of Sports Medicine, the National Strength and
Conditioning Association, and the American Academy of Pediatrics support and
encourage children and teenagers to participate in supervised youth strength
training programs. In short, strength training can be added to the long list of
sports and physical activities that are appropriate for kids.
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Question:
My teenage daughter wants to start strength training but I donít know where
to start. Do fitness centers offer strength training programs for teens?
Sarah M., Pittsburgh, PA
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Most fitness centers that focus on the adult market unfortunately do not
typically offer programs for children and teenagers, although this trend does
seem to be changing. YMCAs and YWCAs are a good place to look for youth programs
because these centers often have youth strength training equipment and
instructors who have experience working with younger populations. Also, check
out local community centers, and ask your daughterís physical education teacher
for some advice. Your daughterís interest in strength training should be matched
with a competent and caring instructor who will provide guidance getting your
daughter started on a sensible strength training program that is consistent with
her individual goals.
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