maximising fitness for teenage boys · • positive results from resistance and martial arts...

Maximising Fitness for Teenage Boys B.Sci(Sp.Ex.Sci)

Level 1 ASCA

www.tdrfitness.com

Toni Reinikainen

Children are not Small Adults

Lack of Knowledge?

At the age of 4…

Ugly Parent Syndrome

Peak Height Velocity LTAD

Early and Late

AFL RESEARCH

Testing Methods •  Elite Australian Rules

Footballers invited into the Brisbane Lions Academy program from the age of 12

•  Athletes broken into age group categories of under 13,14,15 and 16.

•  Each age group tested 4 times throughout the year.

Testing Methods •  All testing protocol adapted form

the AFL NAB Draft testing battery.

•  Testing Includes: –  5m, 10m, 20m and 40m Speed Test – AFL Agility Test – Standing Vertical Jump – Running Vertical Jump –  2km or 3km time trial – Body Mass and Stretch Stature

Subjects

•  157 males o  13 yrs n=45 o  14 yrs n=43 o  15 yrs n=34 o  16 yrs n=35

Height & Weight

130  

140  

150  

160  

170  

180  

190  

200  

U  13  Jan  11  U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11   U  14  July  11  

U  14  Sept  11  

U  15  Jan  11   U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Hei

ght (

cm)

Peak  Height  Velocity  

130  

140  

150  

160  

170  

180  

190  

200  

U  13  Jan  11  U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11   U  14  July  11  

U  14  Sept  11  

U  15  Jan  11   U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Hei

ght (

cm)

Peak  Height  Velocity  

Change = 12.8cm

8%

30  

40  

50  

60  

70  

80  

90  

U  13  Jan  11  U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11   U  14  July  11  

U  14  Sept  11  

U  15  Jan  11   U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Wei

ght (

Kg)

Peak  Weight  Velocity  

30  

40  

50  

60  

70  

80  

90  

U  13  Jan  11  U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11   U  14  July  11  

U  14  Sept  11  

U  15  Jan  11   U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Wei

ght (

Kg)

Peak  Weight  Velocity  

Change = 12.89kg

25%

35  

40  

45  

50  

55  

60  

65  

70  

75  

80  

145  

150  

155  

160  

165  

170  

175  

180  

185  

190  

U13  Jan   U  13  Apr   U  13  Jul   U  13  Sep   U  14  Jan   U  14  Jul   U  14  Sep   U  15  Jan   U  15  Jul   U  15  Sep   U  16  Jan   U  16  Apr   U  16  Jul   U  16  Sep  

Height   Weight  

Training Load

•  Training Volume – Duration of training: (Time, Distance, Tonne)

•  Training Intensity – How hard your training (heart rate, oxygen

consumption, weight lifted, power output, blood lactate concentration perception of effort during training)

Training load = training volume x training intensity

RPE Rating Descriptor

0 Rest 1 Very, Very Easy 2 Easy 3 Moderate 4 Somewhat Hard 5 Hard 6 7 Very Hard 8 9 10 Maximal

RPE method

Rate of Perceived Exertion X Time

7 (Very Hard) x 30mins

Training Load= 210

Recommendations

•  Monitor Height every 3-4months –  Identify Peak Height Velocity –  Identify Early or Late Developers

•  Monitor Weekly Training Load – Reduce the chance of growth related injuries

Power

20.00  

30.00  

40.00  

50.00  

60.00  

70.00  

80.00  

90.00  

U  13  Jan  11  

U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11  

U  14  July  11  

U  14  Sept  11  

U  15  Jan  11  

U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  

U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Standing  Ver5cal  Jump  

20.00  

30.00  

40.00  

50.00  

60.00  

70.00  

80.00  

90.00  

U  13  Jan  11  

U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11  

U  14  July  11  

U  14  Sept  11  

U  15  Jan  11  

U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  

U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Running  Ver5cal  Jump  

Recommendations

•  SVJ Peak Development –  13-14 years – Goals

•  Landing- working on correct alignment of ankle, knee, hip, upper torso.

–  Step and catch exercise •  Stabilisation

–  Reinforce correct landing –  Increase eccentric strength –  Jump, Stick & Hold for 5

Recommendations

•  RVJ Peak Development –  14-15 years

–  Work on Short Response Plyometrics •  Repeat Standing Long Jumps, Single Leg Hops •  5-10 contacts

–  Develop Long Response Plyometrics (Multidirectional) •  Hops, Bounds in multiple directions •  10-20 contacts

Speed

2.00  

2.20  

2.40  

2.60  

2.80  

3.00  

3.20  

3.40  

3.60  

3.80  

U  13  Jan  11  

U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11  

U  14  July  11  

U  14  Sept  11  

U  15  Jan  11  

U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  

U  16  April  11  

U  16  July  11  

U  16  Sept  11  

20m  Sprint  

4.00  

4.50  

5.00  

5.50  

6.00  

6.50  

7.00  

7.50  

U  13  Jan  11  

U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11  

U  14  July  11  

U  14  Sept  11  

U  15  Jan  11  

U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  

U  16  April  11  

U  16  July  11  

U  16  Sept  11  

40m  Sprint  

Agility

7.80  

8.00  

8.20  

8.40  

8.60  

8.80  

9.00  

9.20  

9.40  

9.60  

9.80  

U  13  Jan  11   U13  April  11  

U13  July  11   U13  Sept  11  

U  14  Jan  11  U14  July  11   U14  Sept  11  

U  15  Jan  11  U15  July  11   U15  Sept  11  

U  16  Jan  11  U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Agility  

PLATEAU  

Recommendations

•  Optimal Speed development occurs – 14-15 years

•  Optimal Agility – 15-16 years

•  Consider off season sprinting programs

MAXIM MAXIMAL

AEROBIC SPEED (MAS)

2.50  

3.00  

3.50  

4.00  

4.50  

5.00  

U  13  Jan  11  U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11   U  14  July  11  

U  14  Sept  11  

U  15  Jan  11   U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Maximal  Aerobic  Speed  

Slowest 14yrs

Fastest at 15yrs

Reduced  MAS??  

2.50  

3.00  

3.50  

4.00  

4.50  

5.00  

U  13  Jan  11  U  13  April  11  

U  13  July  11  

U  13  Sept  11  

U  14  Jan  11   U  14  July  11  

U  14  Sept  11  

U  15  Jan  11   U  15  July  11  

U  15  Sept  11  

U  16  Jan  11  U  16  April  11  

U  16  July  11  

U  16  Sept  11  

Maximal  Aerobic  Speed  

Should Children Strength Train?

What Do you Think?

How Young is too Young? •  Israel by Sadres and colleagues (2001) Studied the effects of

progressive resistance training

•  2 groups 1.  27 boys (9-10 years) Resistance Training over 2 years 2.  22 similar boys participated in standard physical education classes

•  Each Group performed activities twice per week for 1hr •  Each strength session consisted of 150 reps •  Gained 1 % increase in strength per week over the controlled group!

•  Only 1 injury in 2 years (Bar hitting thighs)

How Young is too Young? •  Positive results from resistance and martial

arts training in 6-8 year old boys. Falk and Mor (1996)

•  A study with 32 girls and 64 boys between the ages of 6-12 years that demonstrated that 1 RM testing using child-sized weight machines was safe and effective. Faigenbaum et al. (2003)

Avery Faigenbaum

The most prolific researcher in this area.

In a review paper titled: “Resistance training for Adolescent Athletes” he stated:

“Although there is no minimum age requirement for

participation in a youth resistance-training program, all participants should have the emotional maturity to accept and follow direction and should genuinely appreciate the

potential benefits and risks associated with youth strength training.” (Faigenbaum, 2002 p 32).”

How heavy is too heavy?

American Academy of Pediatrics (AAP)

“Preadolescence and adolescence should avoid competitive weight lifting, power lifting, body building and maximal lifts

until they reach physical and skeletal maturity.” (AAP 2001 p 1471)

“Progressive resistance exercise requires the successive

completion of 8 to 15 repetitions in good form before increasing weight or resistance”

(AAP 2001, p 1471)

US National Strength and Conditioning Association

(NSCA) “Depending on the goal of the training program (i.e., strength or local muscular endurance), 1 to 3 sets of 6 to 15 reps performed on 2 or 3

nonconsecutive days a week is recommended.”

(NCSA 1996 p 71).

American College of Sports Medicine (ACSM)

“Strength training with maximal weights is not

recommended because of the potential for possible injuries related to the long bones,

growth plates, and back.” (Faigenbaum & Micheli, 1998 p 2).

Safely estimating maximal strength

Repetitions till fatigue (RTF)

•  Used for young and less experienced resistance trainers

•  Lighter resistances

•  Technique emphasized at all times

•  Extrapolate predicted 1RM with repetitions up to 20 reps

Scenario •  Client lifted 40 kg for 9 repetitions

– 1RM would be: – 40 x conversion factor of 1.22 = 48.8 kg

•  Another client lifted 40 kg for 12 repetitions – 1RM would be: – 40 kg x conversion factor of 1.31 = 52.4 kg

ASCA Recommendations on

training intensity

ASCA Level 1

•  6-9 years of age – modification of body weight exercises –  light resistance (brooms and bands etc) – work only for relatively high repetitions eg 15+

reps

ASCA Level 2

•  9-12 years of age: – 10-15 RM – Maximal loading approximately 60% 1RM – Predominantly simple free weight exercises – Machine exercises where the machine is an

appropriate size for the child.

ASCA Level 3

•  12-15 years of age: – 8-15 RM – Maximal loading approximately 70% 1RM – Progressively more free weight exercises – Avoiding complex lifts such as cleans, snatches,

deadlifts and squats

ASCA Level 4

•  15-18 years of age: – 6-15 RM – Maximal loading approximately 80% 1RM – Progressively moving towards an advanced adult

program involving split routines

ASCA Resistance Training

Guide

Level 1: 6-9years

•  3 x Per Week •  Whole Body Circuits for max reps

–  (Work:Rest) –  20sec:40sec (1 Circuit) 25mins –  30sec:40sec (1 Circuit) 27mins –  30sec:40sec (2 Circuits) 38mins –  40sec:50sec (2 Circuits) 40mins –  50sec:50sec (2 Circuits) 43mins –  60sec:60sec (2 Circuits) 47mins

Basic warm up (5 minute jog or cycle etc plus 2-3 minutes of dynamic stretching) 1.  Step ups (both left and right legs) 20 to 30 cm step or chair

2.  Push ups (pectorals, deltoid and triceps brachii muscles) - off knees initially progressing onto toes as strength increases.

3.  Star jumps (quadriceps, adductors, gluteal muscles)

4.  Abdominal crunches (abdominals and hip flexors) - progress towards bent legged sit ups.

5.  Chair dips (triceps brachii muscle) - initially have legs close to the chair, progressively move legs further away from the chair.

6.  90 degree wall sit (quadriceps and gluteal muscles).

7.  Reverse back extensions (lower back, gluteal and hamstring muscles) - lying face down with torso over table or bench and lift legs to level of hips hold top position for 1-2 s and repeat.

8.  Hover (abdominal, hip flexor and lower back muscles) - initially off knees progressing to toes.

Cool down and stretch - (5 min jog or cycle etc and 5 minutes of stretching)

ASCA Level 2 Physical Competencies Test

1.  Hover in a horizontal position with feet, elbows and forearms touching the ground and straight back position for 60 s.

2.  Perform 10 well controlled back extensions to horizontal.

3.  Perform 10 well controlled full range double leg squats with hands behind the head and feet flat on the floor.

4.  Perform 10 well controlled push ups off their toes chest to touch the ground and arms achieve full extension.

5.  Perform 5 well controlled lunges each leg with back knee touching the ground and good balance.

6.  Wall squat at 90 degrees for 60 s.

7.  Touch their toes in the sit and reach test.

Level 2: 9-12 years

•  Frequency: 3 Days Per week Alternating •  Type: Whole Body •  Sets: 1-3 •  Reps: 10-15RM •  Load: 60% 1RM •  Rest: 1-2mins between sets

Basic warm up (5 minute jog or cycle plus 2-3 minutes of dynamic stretching) 1.  Lunges (using body weight progressing to include light

DB) 2.  Machine Leg Press 3.  Barbell Bench Press 4.  Wide Grip Lat Pulldown to the Front 5.  Dumbbell Row 6.  Back Extensions 7.  Triceps Pushdown 8.  Dumbbell Arm Curl 9.  Hanging Knee Raises

Cool down and stretch – 10mins

ASCA Level 3 Physical Competencies Test

1.  Satisfy the requirements for Level 2.

2.  Hover in a horizontal position with feet, elbows and forearms touching the ground and straight back position for 90 s.

3.  Perform 10 well controlled repetitions of barbell bench press using a load of 40% of body weight.

4.  Perform 10 well controlled repetitions of dumbbell rowing using a load of 15% of body weight in each hand.

5.  Perform 10 well controlled pull ups with legs out straight using an underhand grip.

6.  Perform 10 well controlled lunges each leg with back knee touching the ground and good balance holding a load of 10% of body weight in each hand.

7.  Reach 5 cm beyond their toes in the sit and reach test.

Level 3: 12-15 years

•  Frequency: 3 Days Per week Alternating •  Type: Whole Body •  Sets: 2-4 •  Reps: 8-15RM •  Load: 70% 1RM •  Rest: 1-2mins between sets

Basic warm up (5 minute jog or cycle etc plus 2-3 minutes of dynamic stretching) 1.  Front barbell squats 2.  Step ups holding dumbbells 3.  Barbell bench press 4.  Chin ups – initially using a close grip and restricted range of motion but

progressing to a full range of motion as strength develops 5.  Back extensions – with a 2 s pause at top 6.  Hanging leg raises or Inclined sit ups 7.  DB seated overhead press 8.  Parallel bar dips or Bench dips if not sufficiently strong to perform 8

repetitions 9.  Hover – Circuit: 60 s 2 arms to front and 30 s 1 arm each side (side

hover) 10.  Barbell Arm Curls

Cool down and stretch - (5 min jog or cycle etc and 5 minutes of stretching)

ASCA Level 4 Physical Competencies Test

1.  Satisfy the requirements for Levels 2 and 3.

2.  Hover in a horizontal position with feet, elbows and forearms touching the ground and straight back position for 120 s.

3.  Perform 5 well controlled full range single leg squats each leg.

4.  Perform 10 well controlled parallel bar dips for boys and 10 bench dips for girls with legs out straight.

5.  Perform 10 well controlled chin ups for boys and a 30 s arm hang at 90 degree elbow angle for girls (underhand grip).

6.  Perform 10 well controlled repetitions of barbell bench press using a load of 70% of bodyweight for boys and 50% of body weight for girls.

Level 4: 15-18 years

•  Frequency: 3 Days Per week Alternating •  Type: Whole Body •  Sets: 3-4 •  Reps: 6-15RM •  Load: 80% 1RM •  Rest: 2-3mins for major exercises •  Rest: 1-2mins for basic exercises

Basic warm up (5 minute jog or cycle etc plus 2-3 minutes of dynamic stretching) 1.  Major chest exercise (Bench press, Incline bench press or DB press) 2.  Overhead shoulder press (Clean and press, Standing military press or

Seated press behind neck) 3.  Upper back exercise (Chins, Lat pull or DB pullover) 4.  Triceps (Dips, Lying triceps extension or Triceps pushdown etc) 5.  Major leg exercise (Squat, Leg press or Hack squat) 6.  Lower back exercise (Deadlift or Back extension) 7.  Hanging leg raise (holding light 1-3 kg medicine ball between legs

when strong enough) 8.  Major bicep exercise (Standing DB curls, EZ curls or Preacher curls) 9.  Inclined sit ups or Hover circuit 10.  Calf raises

Cool down and stretch - (5 min jog or cycle etc and 5 minutes of stretching)

Take Home…

Strength Training Recommendations

•  Complete a comprehensive introduction to gymnasium safety

•  Minimum Age: 6 years of age provided they have the maturity to follow instructions

•  Follow LTAD Model and incorporate ASCA Levels

•  Test strength using “repetitions to fatigue test” in young and less experienced

7 Take Home Messages…

1.  Think about growth stages rather than ages

2.  Think how changes in physical proportions will affect performance

3.  Help children understand the changes taking place in their bodies

4.  Set standards of performance according to developmental age not chronological age

7 Take home messages…

5.  Group children according to physical development, using height and weight as a guide

6.  Encourage skill learning for all your athletes, late developers could be very successful later

7.  Don't use exercises which place excessive force on bone growth regions during periods of maximum growth

QUESTIONS?

toni@tdrfitness.com

@TDRFITNESS  

TDRFITNESSCOACH  

tdrfitness  

TDRFITNESS  

EVEN BETTER...

Thank you…