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