www.tdrfitness.com Maximising Fitness for Teenage Boys Toni Reinikainen B.Sci(Sp.Ex.Sci) Level 1 ASCA
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
Peak Height Velocity 200 190 180 Height (cm) 170 160 150 140 130 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
Peak Height Velocity 200 190 180 Height (cm) 170 160 150 140 Change = 12.8cm 8% 130 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
Peak Weight Velocity 90 80 70 Weight (Kg) 60 50 40 30 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
Peak Weight Velocity 90 80 70 Weight (Kg) 60 50 40 Change = 12.89kg 25% 30 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
190 Height Weight 80 185 75 180 70 175 65 170 60 165 55 160 50 155 45 150 40 145 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 35
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
Standing Ver5cal Jump 90.00 80.00 70.00 60.00 50.00 40.00 30.00 20.00 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
Running Ver5cal Jump 90.00 80.00 70.00 60.00 50.00 40.00 30.00 20.00 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
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
20m Sprint 3.80 3.60 3.40 3.20 3.00 2.80 2.60 2.40 2.20 2.00 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
40m Sprint 7.50 7.00 6.50 6.00 5.50 5.00 4.50 4.00 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
9.80 9.60 9.40 Agility Agility 9.20 9.00 8.80 8.60 8.40 8.20 PLATEAU 8.00 7.80 U 13 Jan U13 April U13 July U13 Sept U 14 Jan U14 July U14 Sept U 15 Jan U15 July U15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
Recommendations Optimal Speed development occurs 14-15 years Optimal Agility 15-16 years Consider off season sprinting programs
MAXIMAL AEROBIC MAXIM SPEED (MAS)
Maximal Aerobic Speed 5.00 Fastest at 15yrs 4.50 4.00 Reduced MAS?? 3.50 3.00 Slowest 14yrs 2.50 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
Maximal Aerobic Speed 5.00 4.50 4.00 3.50 3.00 2.50 U 13 Jan U 13 April U 13 July U 13 Sept U 14 Jan U 14 July U 14 Sept U 15 Jan U 15 July U 15 Sept U 16 Jan U 16 April U 16 July U 16 Sept
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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