Youth strength training _ programs for health, fitness, and sport

188 Program Design Free-Weight who gain experience in their abilities to perform Strength-Training weightlifting movements during the preteen years will be able to perform these lifts with more Exercises confidence and competence during their teenage years. Table 10.2 presents sample strength exer- Although weight machines offer many advan- cises and training recommendations for 11- to tages, 11- to 14-year-old boys and girls can attain 14-year-olds using dumbbells. excellent results while training with free-weight equipment. Because proper fit is not a concern Because proper fit is not a concern when when using barbells and dumbbells, participants using barbells and dumbbells, partici- of various body sizes and experience can perform pants of various body sizes and experi- an unlimited number of exercises. We recom- ence can perform an unlimited number mend beginning with a basic dumbbell program of exercises. that includes both single-joint and multijoint exercises. Obviously, depending on the needs, Medicine Ball goals, and abilities of the participants, you can Strength-Training modify this program by changing the exercises or the program variables. For example, if time is Exercises limited, participants can perform more multijoint exercises than single-joint exercises in order to In addition to weight machines and free weights, efficiently train all the major muscle groups. medicine balls can safely strengthen all the Thus, boys and girls can learn how to perform major muscle groups. Medicine balls are versatile new multijoint exercises with dumbbells or more advanced weightlifting movements with a wooden dowel or unloaded barbell. Participants Table 10.2  Dumbbell Exercises for Ages 11 to 14 Exercise Muscle groups Sets/reps Reps Dumbbell squat Quadriceps 1-3 10-15 Hamstrings Gluteals Dumbbell bench press Pectoralis major 1-3 10-15 Front deltoid Triceps Dumbbell one-arm row Latissimus dorsi 1-3 10-15 Rear deltoid Biceps Dumbbell incline press Deltoids 1-2 10-15 Pectoralis major Triceps Dumbbell biceps curl Biceps 1-2 10-15 Dumbbell triceps kickback Triceps 1-2 10-15 Prone back raise Erector spinae 1-2* 10-15 Trunk curl Rectus abdominis 1-2* 10-15 If desired, progress to 2 or 3 sets on selected exercises. Active supervision and spotting are important for preventing accidents and injuries. *Do as many repetitions as you can comfortably complete with body weight.

Intermediate Strength and Power for Ages 11 to 14 189 balls. Table 10.3 presents sample exercises and training recommendations for 11- to 14-year- olds using medicine balls. Note that participants should perform strength-training exercises for 10 to 15 repetitions, whereas they can do power exercises with medicine balls explosively for 6 to 8 repetitions. Training Considerations Children can learn proper exercise technique with a wooden dowel. Some children in the 11- to 14-year-old age group are capable of doing body-weight exercises, such because they come in various shapes and sizes as push-ups and chin-ups. Those who participate and can be used in gymnasiums and on play- in a progressive strength-training program should ing fields. Participants can also perform partner find it much easier to perform their body-weight exercises with medicine balls, which will keep exercises. You may include body-weight exercises them motivated. As with other types of strength in the overall conditioning program or use them training, it is important to learn proper exercise exclusively if adjustable resistance exercises are technique and start with a lightweight medi- not available. Keep in mind that the best way to cine ball and gradually progress. In some cases, build muscle strength is by gradually increasing medicine ball exercises can be incorporated into the exercise resistance rather than simply adding a dynamic warm-up or used for teaching more more repetitions to fixed-weight movements. advanced exercises. For example, teachers and coaches can introduce participants to proper Although push-ups are the standard upper- exercise technique for the squat or power clean body exercise, bar dips provide an excellent by using 2.2- or 4.4-pound (1- or 2-kg) medicine alternative and address the same major muscles (chest, triceps, front shoulders) and place less stress on the lower back. However, heavy boys and girls who perform bar dips must make sure they do not descend too far or too fast. Other useful body-weight exercises are trunk curls and hanging-knee raises for the abdominal muscles and chin-up modifications for the upper-back and biceps muscles. The weight-assisted chin-up and bar dip machines available in most fitness centers enable youth to perform body-weight exercises with less than their own body weight. For example, a boy who weighs 100 pounds and places 30 pounds on the weight stack actually lifts 70 pounds of his body weight on each chin-up or bar dip. As he becomes stronger, he may place less weight on the weight stack and use more of his own body weight. In this manner, all participants can per- form these challenging exercises and progressively increase the resistance as they develop strength. Participants in this age group may also work with elastic bands, because these children typi- cally have sufficient coordination to stabilize their bodies as they perform the exercises. Children can perform a variety of single-joint and multi- joint exercises with elastic bands, and spotting is not normally required. However, since the

190 Program Design Table 10.3  Medicine Ball Exercises for Ages 11 to 14 Exercise Muscle groups Sets Reps Medicine ball squat toss Quadriceps 1-3 6-8 Hamstrings Gluteals Medicine ball chest push Pectoralis major 1-3 6-8 Front deltoid Triceps Medicine ball overhead Latissimus dorsi 1-3 6-8 throw Deltoids Triceps Medicine ball front squat Quadriceps 1-3 10-15 Hamstrings Gluteals Medicine ball walking Quadriceps 1-2 10-15 lunge Hamstrings Gluteals Medicine ball single-leg Quadriceps 1-2 10-15 dip Hamstrings Gluteals Medicine ball single-arm Deltoids 1-2 10-15 toss Triceps Medicine ball lower- back Erector spinae 1-2 10-15 lift Medicine ball twist and Rectus abdominis 1-2 10-15 turn Obliques Medicine ball two-hand Rectus abdominis 1-2 10-15 sec. hold Obliques If desired, progress to 2 sets on selected exercises. The weight-assisted chin-up and bar dip movement becomes more difficult as the band is machines available in most fitness cen- stretched, instructors and coaches should ensure ters enable youth to perform body-weight that participants perform each repetition in a con- exercises with less than their own body trolled manner through the full range of motion. weight. For example, a boy who weighs If exercise technique starts to falter during the 100 pounds and places 30 pounds on middle or end of a repetition, the child should use the weight stack actually lifts 70 pounds a thinner band to allow for the proper completion of his body weight on each chin-up or of the exercise movement. Exercises with elastic bar dip. bands can be incorporated into the warm-up period or the strength-training program. As with younger boys and girls, the critical factors for safe and successful strength-training

Intermediate Strength and Power for Ages 11 to 14 191 Medicine balls strengthen all major muscle groups. experiences are competent instruction and circuit. Also, some teachers and coaches might careful supervision. Be sure to introduce each not have access to weight machines and free exercise with a concise explanation and precise weights and therefore need to be creative when demonstration. Follow up with careful observa- developing their lesson plans. As described in tion and frequent interactions that include plenty chapter 9, developmentally appropriate fitness of positive reinforcement for appropriate training circuits can foster and encourage boys and girls behavior. Although 11- to 14-year-olds perform of all abilities to participate in physical activity. well in strength-training classes, do not permit You can use the fitness circuit described in chap- them to exercise in unsupervised settings. In par- ter 9 and modify the program to make it more ticular, they should do at-home strength training challenging for 11- to 14-year-old boys and girls. with parents or other adults who have experience For example, participants can perform traditional with strength training in order to ensure proper push-ups instead of push-up taps and a medicine exercise technique and safety awareness. ball twist and turn instead of ball crunches. Most 11- to 14-year-old boys and girls are Even if equipment is limited, teachers and highly receptive and responsive to structured coaches can create fitness circuits using body- strength-training programs. While this type of weight exercises and a few medicine balls or strength training has proven to be effective, in elastic bands. Participants can travel around some cases teachers and coaches might want to the gymnasium in groups of two to four as they add variety to the program by creating a fitness perform a series of 8 to 12 exercises at various

192 Program Design Although 11- to 14-year-olds perform they will be more willing to try new exercises well in strength-training classes, do not without fear of failure or public humiliation. In permit them to exercise in unsupervised our youth programs, we give 11- to 14-year- settings. In particular, they should do at- olds a sense of control by allowing them to home strength training with parents or create new exercises that can be added to the other adults who have experience with fitness circuit. This experience teaches them self- strength training in order to ensure proper responsibility and gives them a sense of control exercise technique and safety awareness. over the fitness circuit. stations. The number of repetitions and time Summary at each station will depend on the fitness level of the participants and the time allotted for Children in this age range who perform strength physical activity, although 30 seconds at each exercises as part of a structured program or fit- station with a 30-second rest between stations ness circuit are likely to perform other physical is typically recommended. Most 11- to 14-year- activities and make healthy food selections. old boys and girls respond favorably to circuit With clear objectives, age-appropriate exercises, training and enjoy the experience of strength sensible progression, and qualified instruction, training with their friends. By exercising in an strength training can be a worthwhile addition environment in which children feel socially safe, to any physical education or sport program. Every indication is that these are ideal years for introducing strength training for health, fitness, and sport.

11 cn ASfdtovrraenAngcgeetdsh1a5 ntdo Power 18 Although genetics clearly control the growth and personalized methods of monitoring progress processes, teens who regularly perform strength can all help to promote regular physical activity exercises have certain developmental advantages in teenagers. In our youth program, participants over those who do not. Regular participation in monitor their progress on workout logs, and teens a strength-training program increases musculo- who have more experience strength training offer skeletal strength, improves body composition, assistance and encouragement to those who are and enhances the preparedness of aspiring young beginners. When appropriate, we also give teens athletes for sport practice and competition. Clini- a choice of exercises to enhance adherence. cal research and observations show that teens who participate in strength-training programs Because physical appearance and athletic experience more favorable changes in muscle performance are valued characteristics among and strength development and are less likely to most teenagers, sensible strength training can be experience a sport-related injury. Furthermore, highly beneficial. On the other hand, teens who strength training is an activity that teens with adhere to the high-volume exercise programs varied needs, goals, and abilities can do with a presented in popular muscle magazines tend to partner or in small groups. focus their training on selected muscle groups such as the biceps and chest. These programs In our youth programs, we help teenagers can result in overtraining because they typi- develop the skills and knowledge that will lead cally require dozens of exercises performed for to a lifetime of physical activity. While showing several sets each. For these reasons, strength- improvements on measures of physical fitness is training programs for teenagers must be carefully important, we realize that educating teens about designed to address all major muscle groups with the importance of regular strength training is also a reasonable number of exercises and moderate important. Thus, we value the process of helping duration of workouts. Qualified instruction is teens become self-directed as they develop good essential for encouraging the adolescents who habits and plan their own fitness programs. Social are less muscular and underconfident and for support from teachers, parents, and peers; active controlling those who are more muscular and participation in the design of the fitness program; overconfident. 193

194 Program Design Components of the Warm-Up and Cool-Down Generally, teenagers are busy, with plenty of people to see, places to go, and things to do. For these reasons, teen strength-training ses- sions should be well designed, with little wasted time. Nevertheless, the warm-up and cool-down are still important and should be part of each strength-training session. To provide both mus- cular and cardiorespiratory conditioning in the overall training program, begin each 45-minute strength training session with a 10-minute dynamic warm-up that includes hops, skips, jumps, lunges, and various other movements for the upper and lower body. In addition to elevating core body temperature, this type of warm-up can improve mobility and prepare teens for strength- training activities. Teens are typically willing to perform a few static stretching exercises during the cool-down period, which typically lasts about 5 minutes, and this is the ideal time to enhance flexibility and recovery from the training session. Strength-Training Program On a plate-loaded machine, each arm can move independently. It provides a combination of free weight and machine training. Most 15- to 18-year-olds are large enough to train on adult-sized resistance machines, especially Although weight machines offer safety those that involve pushing or pulling move- advantages, some teens prefer equipment that ments such as the leg press, bench press, and uses barbell plates because each arm can move seated row machines. They are also capable of independently on this type of equipment. Plate- executing most free-weight exercises properly loaded equipment is durable and provides a and safely, given appropriate instruction and user-friendly combination of free-weight and supervision. With careful spotting, teenagers machine training. Of course, you must take care may perform barbell bench presses and barbell when loading and unloading the barbell plates. squats as well as more advanced weightlifting By enforcing the two-hand rule for carrying movements. However, we strongly advise begin- weight plates, you will greatly reduce the risk of ning these exercises with an unloaded barbell, injury from a dropped weight. plastic training plates, or even a wooden dowel until the participant develops proper technique. The National Strength and Conditioning If you include these lifts in the training program, Association recommends that teenagers per- qualified teachers and coaches need to provide form training exercises for one to three sets instruction and supervision. of 6 to 15 repetitions each. Because of facili- ties, equipment availability, or philosophy, the Most 15- to 18-year-olds are large enough to train on adult-sized resistance machines, especially those that involve pushing or pulling movements such as the leg press, bench press, and seated row machines.

Advanced Strength and Power for Ages 15 to 18 195 number of exercises teens perform will vary, but reduce the risk of catastrophic injury. Since all generally 8 to 12 exercises for the upper body, modes of strength training have their advantages lower body, and midsection are prescribed. and disadvantages, the best approach may be to Beginners may start with one set of 10 to 15 use a variety of training equipment to develop a repetitions and progress to two or three sets of well-rounded strength-training program. 8 to 12 repetitions after four to eight weeks of training. However, note that not all exercises Since all modes of strength training have need to be performed for the same number of their advantages and disadvantages, the sets. If the total training time is limited, consider best approach may be to use a variety performing one set on small-muscle-group of training equipment to develop a well- exercises and multiple sets on large-muscle- rounded strength-training program. group exercises. A training frequency of two or three times per week on nonconsecutive days Medicine Ball and Elastic is appropriate for most teens. Band Strength-Training Exercises Generally, we characterize advanced training as more multiple-muscle free-weight exercises, Participants in this age group can certainly train extra sets, higher weight loads, and fewer repeti- with medicine balls and elastic bands safely and tions than beginning exercise protocols. Typical effectively. This type of training may be useful single-joint machine exercises are the leg exten- in class settings or on the field for sport teams sion and leg curl, and typical multijoint free- because balls and bands are portable and easy to weight exercises are the squat and bench press. use. Medicine balls and elastic bands are inexpen- Of course, there is nothing wrong with a workout sive, but it is important to have balls and bands that combines several single-joint and multijoint of various sizes and resistances to accommodate exercises. In most instances, a workout that each participant’s abilities in various exercises. consists of a variety of exercises tends to be the The many medicine ball and elastic band exer- most effective and enjoyable. Once teens in our cises described in other chapters can be structured classes learn the basic skills, we give them a sense in a way that is appropriate for all teens. When of control over the exercises by providing them youth are able to perform these movements with the opportunity to make decisions about the correctly, they can incorporate more advanced content of their workouts. This type of control movements into their strength-training pro- allows teens to be creative and teaches them self- grams. Table 11.3 on page 198 presents sample responsibility, which help them develop lifetime exercises and training recommendations for 15- habits of physical activity. to 18-year-olds using medicine balls. Note that strength-training exercises should be performed Machine and Free-Weight for 10 to 15 repetitions, whereas power exercises Strength-Training should be performed explosively for fewer than Exercises 8 repetitions. Although many combinations of productive free- Depending on class time, lesson objectives, and weight and machine protocols are possible, tables each student’s fitness abilities, instructors and 11.1 and 11.2 represent good starting points for coaches can modify their lesson plan in order to overall muscle and strength development. Table incorporate some type of medicine ball or elas- 11.1 presents 12 basic free-weight exercises for tic band training into each class. Since teaching 15- to 18-year-olds that address most major teens about their bodies, improving health- and muscle groups. Teens who train with machines skill-related components of fitness, and expos- should attain good results with the 14-station ing youth to a variety of physical activities are program presented in table 11.2, provided that important lesson objectives, every session does a variety of resistance machines are available. not need to be devoted entirely to strength Teens involved in sports should also perform neck extensions and neck flexions to condition this vulnerable area of the body and thereby

196 Program Design Table 11.1  Free-Weight Exercises (12 Stations) for Ages 15 to 18 Exercise Muscle groups Sets Reps Barbell squat Quadriceps 1-3 8-12 Hamstrings Gluteals Dumbbell step-up Quadriceps 1-2 8-12 Hamstrings Gluteals Barbell bench press Pectoralis major 1-3 8-12 Front deltoid Triceps Dumbbell chest fly Pectoralis major 1-2 8-12 Dumbbell one-arm row Latissimus dorsi 1-3 8-12 Rear deltoid Biceps Chin-up Latissimus dorsi 1-2 * Rear deltoid Biceps Dumbbell overhead press Deltoids 1-2 8-12 Triceps Upper trapezius Dumbbell biceps curl Biceps 1-2 8-12 Dumbbell triceps extension Triceps 1-2 8-12 Bar dip Pectoralis major 1-2 * Front deltoid Triceps Prone back raise Erector spinae 1-2 * Trunk curl Rectus abdominis 1-2 * Begin with 1 or 2 sets of 10 to 15 repetitions before progressing to 2 or 3 sets of 8 to 12 repetitions. *Do as many repetitions as you can comfortably complete with body weight. training. For example, teachers and coaches can Regardless of the type of equipment “activate” physical education classes and sport used, remember that the goal of perform- practice sessions by incorporating medicine ball ing strength exercises at the start of each training into the first 10 to 15 minutes of every session is not to fatigue the participants lesson. During this time teens can perform a vari- but to prepare the participants for the ety of medicine ball exercises that progress from demands of physical education class or simple to more complex. Or teachers and coaches sport practice. can focus on developing upper- or lower-body strength with elastic bands. Regardless of the type of equipment used, remember that the goal

Advanced Strength and Power for Ages 15 to 18 197 Table 11.2  Resistance Machine Exercises (14 Stations) for Ages 15 to 18 Exercise Muscle groups Sets Reps Leg press Quadriceps 1-3 8-12 Hamstrings Gluteals Leg extension Quadriceps 1-2 8-12 Leg curl Hamstrings 1-2 8-12 Hip adduction Hip adductors 1-2 8-12 Hip abduction Hip abductors 1-2 8-12 Chest press Pectoralis major 1-3 8-12 Front deltoid Triceps Seated row Latissimus dorsi 1-3 8-12 Rear deltoid Biceps Overhead press Deltoids 1-2 8-12 Triceps Upper trapezius Biceps curl Biceps 1-2 8-12 Triceps extension Triceps 1-2 8-12 Weight-assisted chin-up Latissimus dorsi 1-2 8-12 Rear deltoid Biceps Weight-assisted bar dip Pectoralis major 1-2 8-12 Front deltoid Triceps Lower-back extension Erector spinae 1-2 8-12 Abdominal curl Rectus abdominis 1-2 8-12 Begin with 1 or 2 sets of 10 to 15 repetitions before progressing to 2 or 3 sets of 8 to 12 repetitions. of performing strength exercises at the start of Training Considerations each session is not to fatigue the participants but to prepare the participants for the demands of The key to safe, effective, and enjoyable youth physical education class or sport practice. Our strength-training experiences is to develop a pro- program simply gives instructors a model from gressive program that is consistent with each par- which they can use their own creativity and ticipant’s needs, goals, and abilities. With encour- ideas to enhance the health and fitness of teens agement and support from adults and peers, in their programs. teens will experience feelings of competence

198 Program Design Table 11.3  Medicine Ball Exercises for Ages 15 to 18 Exercise Muscle groups Sets Reps 6-8 Medicine ball squat toss Quadriceps 1-3 6-8 Hamstrings 6-8 Gluteals 6-8 6-8 Medicine ball lunge pass Quadriceps 1-3 6-8 Hamstrings 10-15 Gluteals 10-15 Medicine ball chest pass Pectoralis major 1-3 Front deltoid 10-15 Triceps 10-15 10-15 Medicine ball overhead throw Latissimus dorsi 1-3 10-15 Triceps Deltoids Medicine ball backward throw Latissimus dorsi 1-2 Deltoids Medicine ball side pass Pectoralis major 1-2 Front deltoid Triceps Medicine ball overhead squat Quadriceps 1-2 Hamstrings Gluteals Deltoids Medicine ball single-leg dip and reach Quadriceps 1-2 Hamstrings Gluteals Deltoids Medicine ball push-up Pectoralis major 1-2 Front deltoid Triceps Medicine ball lower-back lift Erector spinae 1-2 Medicine ball V-sit Rectus abdominis 1-2 Medicine ball twist and turn Obliques 1-2 Begin with 1 or 2 sets before progressing to 3 sets on selected exercises. and personal satisfaction. During every class, speed. Once teens learn how to perform basic explain, demonstrate, then have the teens per- exercises, progress the program and add new form a new exercise while you provide construc- exercises to spark their curiosity and challenge tive feedback. The goal is for all participants to their physical skills. Without program variation develop good movement patterns characterized and guidance from teachers and coaches, teens by proper exercise technique and movement will likely become bored and frustrated.

Advanced Strength and Power for Ages 15 to 18 199 Encourage teens to exercise with their peers sented in this chapter address all major muscle and set realistic goals. Teach participants the groups in a balanced manner and are appropri- concept of a fitness workout and reward the ate for all teens. The sport-specific programs process of strength training rather than the prod- described in chapter 12 address the needs of uct. Teachers and coaches must also provide an young athletes. opportunity for all participants, not just teens who are naturally strong and fit, to feel good about After receiving proper exercise instruction and strength training. For example, a 15-year-old girl demonstrating ideal training technique, most who cannot lift her full body weight to perform teens can function independently in supervised a chin-up or bar dip should use weight-assisted fitness centers. Even under supervised condi- chin-up and bar dip equipment if available to tions, however, it may be necessary to remind encourage a positive exercise experience. If this teens of safe and sensible strength-training pro- girl weighs 140 pounds, she could start with 70 cedures. Young teens should not compromise pounds of body weight by placing 70 pounds on their exercise form under any circumstances. In the weight stack. As she becomes stronger, she can train with 80 pounds of her body weight by placing 60 pounds on the weight stack. In other words, by systematically placing less weight on the weight stack, she can progressively increase her strength until she is capable of lifting her full body weight. The ability to handle body weight in chin-ups and bar dips typically increases a teen’s self-confidence and provides positive reinforce- ment in their training efforts. Encourage teens to exercise with their peers and set realistic goals. Teach par- ticipants the concept of a fitness workout and reward the process of strength train- ing rather than the product. Although it is tempting to assume that ath- Encouragement and support from peers gives youth feelings of com- letic teens can attain high levels of muscular fit- petence and satisfaction. ness through sport participation, that is seldom the case. In fact, to minimize risk of injury and maximize performance potential, aspiring young athletes should participate in strength- training programs that provide comprehensive muscle conditioning. In a growing number of cases, many teens are poorly prepared for the demands of both sport practice and competi- tion. Clearly, a youngster’s participation in sport should not start with competition but should evolve out of preparatory strength training and instructional practice sessions that are gradu- ally progressed over time. In our youth sport programs, aspiring athletes participate in 6 to 8 weeks of preparatory strength training before sport participation. The training protocols pre-

200 Program Design our strength-training programs, success is not designing youth strength-training programs. measured simply by assessing gains in muscu- Strength training may become a lifetime physi- lar strength but rather by mastering tasks and cal activity if teens experience feelings of confi- moving forward in difficulty levels. dence and personal satisfaction when training. A common goal for all teens is to develop good Summary movement patterns on a variety of exercises. With qualified exercise instruction and program Since teens who enjoy strength training are variation, teenagers will understand the con- likely to become adults who get pleasure from cept of a fitness workout and will learn how to this type of exercise, it is important to address design and modify their own strength-training individual needs, goals, and abilities when programs.

12 cn SSfptoorrreYtno-gSutpnhegcaiAnftdihcPloewteesr The number of children and adolescents involved event, those muscles are more likely to suffer in school-sponsored and community-based sport overuse injuries, and the untrained muscles are programs continues to increase. Although this is more prone to traumatic injuries. In some cases, a favorable trend, in a growing number of cases young athletes might need to reduce the amount the musculoskeletal systems of young athletes of time they spend practicing sport-specific skills are not prepared for the demands of both sport to allow time for preparatory strength and con- practice and competition. Sport-related injuries ditioning. are a significant cause of hospitalization and high health care costs during childhood and adoles- Even though youth who participate in rec- cence, and it is possible that certain youth sport reational sports seem to have higher levels of injuries can increase the risk of osteoarthritis strength and power than less active youth, it is later in life. By addressing risk factors associated unlikely that a child will gain the specific benefits with youth sport injuries, some sports medicine of strength training without actually participating physicians believe that both acute and overuse in a progressive strength-training program. Thus, injuries could be significantly reduced by 15 to it is prudent for all youth athletes to participate 50 percent. Research findings clearly illustrate in well-designed strength-training programs that the importance of strength training for safe and vary in volume and intensity throughout the productive sport experiences. year. This type of conditioning could enhance athletic performance and decrease the likelihood Although each sport has unique conditioning that youth drop out of sport because of frustra- requirements, young athletes should complete tion, embarrassment, failure, or injury. Regular a general muscle-conditioning program before strength training has proven to be particularly beginning a sport-specific strength and condition- beneficial for young female athletes who appear ing program. Not only will this provide them with to be more susceptible to knee injuries than an opportunity to improve their exercise tech- young male athletes. nique, but if youth first enhance their strength in all the major muscle groups, they will be better However, strength training should not simply prepared for more advanced training as well. be added into a young athlete’s exercise regi- On the other hand, if participants address only men that already includes several hours of sport those muscles used in a particular sport or athletic training and free play. A downfall of some youth strength-training programs is that adequate time 201

202 Program Design isn’t allowed for recovery between training ses- 8 repetitions per set, and work on increasing sions. Because young athletes are still growing the speed of the exercise movement before you and developing, it is likely that they need even increase the weight or number of sets. On the more time for rest and recovery between exer- strength-building exercises, repetition ranges cise sessions than adults do. Coaches who work should progress from higher to lower as muscle with young athletes need to pay special atten- strength increases. Begin with 10 to 15 repeti- tion to the intensity and volume of the exercise tions per set, then use more resistance for 8 to 10 program as well as the amount of rest and recov- repetitions, and then use 6 to 8 repetitions per set. ery between exercise sessions if performance Of course, not all exercises need to be performed enhancement and injury reduction are primary for the same number of sets and repetitions. training objectives. Modifying the design of the As a general guideline, all sport conditioning workout or changing the training frequency in workouts should begin with dynamic warm-up response to a participant’s ability (or inability) to activities and finish with cool-down activities that respond to a strength-training program is vital include static stretching. for long-term success. In addition to sport-specific exercises for the Training for Sport major muscle groups, all workouts for athletes Conditioning should include exercises that strengthen the abdominal and lower-back region. Not only is this Successful sport performance requires a com- area prone to injury, but the trunk region is also bination of strength, power, endurance, speed, responsible for maintaining stability of the spine agility, balance, and coordination. Although most and transferring energy from large to small body conditioning programs for young athletes high- parts during most sporting events. Strengthen- light the importance of specific strength-building ing the abdominal and lower-back region will exercises, don’t overlook the value of power enhance power production because movement training, which requires the ability to achieve a will be more efficient. In addition to traditional high velocity while controlling a body position. exercises such as trunk curls and pelvic tilts, Although strength training can make muscles more advanced multidirectional exercises that stronger, power training can develop explosive- involve rotational movements and diagonal pat- ness and speed. terns, performed with one’s own body weight or a medicine ball, can be used in strengthening this Weightlifting movements, plyometrics, and area. Since movement in sport occurs in various medicine ball exercises are ideal for power plans of action, young athletes should perform a training because these exercises are performed variety of exercises to strengthen their abdominal quickly. In a power exercise, every repetition and lower-back musculature. should be performed explosively without undue fatigue. Thus, youth should focus on increas- Although young sport participants may train ing the speed of each movement, the height of three days per week during the off-season, they each jump, or the distance they throw a ball. As should cut back to two workouts per week during youth gain confidence in their ability to perform the in-season. The rigors of sport activity might these movements explosively, they can perform make it difficult to achieve full muscle recovery additional sets and repetitions, provided that when a child does demanding strength exercises they don’t sacrifice movement quality. More- every other day. Our research clearly shows that over, to generate near-maximal power during two training sessions per week produce almost as the workout, participants should perform power much gain in strength and muscle development exercises early in the workout before the strength as three weekly workouts. Sport coaches should exercises. With qualified coaching and a careful be present and actively involved in each training prescription of the program variables, power session. It is important to encourage good train- training can be safe, challenging, and fun. ing effort, ensure correct exercise technique, and reinforce appropriate attitudes and actions in the Generally, power- and strength-training weight room. protocols should be effective with 1 to 3 sets per exercise. On the power exercises, use 6 to Keep in mind that the suggested sport-specific exercise programs outlined in this chapter are not rigid guidelines, and coaches should modify

Sport-Specific Strength and Power for Young Athletes 203 them for each athlete and training circumstance. through the rotational muscles of the midsection, For example, during the off-season the focus of accelerated by the shoulder muscles, and applied the program might be on enhancing strength to the striking implement through the arms. Per- and hypertrophy, whereas during the preseason fectly synchronized and properly executed strik- the goal of the program might be to increase ing actions are the result of a highly coordinated power. Thus, athletes might perform more and complex series of movements that build strength-building exercises during the off-season on one another to maximize force output and and more power-training exercises during the swinging speed. Power exercises with medicine preseason. Whatever the case might be, coaches balls and movements that require rotation are should periodically vary the training program appropriate for young athletes who participate by systematically changing the exercises, sets, in striking sports. and repetitions in order to keep the training program effective. Additional information on Because striking actions involve so many program variation and periodization is discussed muscles, we suggest performing exercises that in chapter 13. use two or more of the target muscle groups. These power- and strength-building exercises Coaches should periodically vary the are consistent with the muscle actions and training program by systematically movements performed by baseball and softball changing the exercises, sets, and rep- players. etitions in order to keep the training program effective. Baseball and Softball Sample Workout The following programs present sport-specific Power skipping training protocols that supplement general strength- and power-conditioning programs. Lateral jump Feel free to add, omit, or substitute exercises as necessary because of time constraints, equip- Medicine ball chest pass ment availability, conditioning objectives, and individual needs. While a comprehensive muscle- Medicine ball overhead pass conditioning program is essential for successful athletic experiences, it is also important to guard Medicine ball side pass against too much specialization early in a young athlete’s career. Thus, the programs in this chap- Back squat or leg press ter address the specific needs of popular sports while strengthening all the major muscle groups. Leg curl We group these training protocols according to the major emphasis of popular youth sports and Heel raise activities. Bench press Baseball and Softball Dumbbell row The sports of baseball and softball have many similarities, mostly related to inherent move- Medicine ball push-up ment patterns. For example, baseball and soft- ball share the component of striking a ball and Shoulder internal and external rotation require sprinting ability to run the bases. Power production for all striking actions is generated by Wrist curl and extension (or wrist roller) the large muscles of the legs and hips, transferred Lower-back exercises Abdominal exercises Basketball and Volleyball A general strength and conditioning program should establish an excellent base from which to enhance jumping ability in basketball and vol- leyball. Nonetheless, sports that require plenty of powerful jumps can benefit from special- ized training and specific power and strength exercises. For power development in the lower extremities, use weightlifting movements, plyo- metrics, and medicine ball exercises. These activi- ties condition the legs to perform quickly and

204 Program Design explosively. Although there are some differences midsection and shoulder muscles. Thus, exercises in the jumping actions involved in basketball and that strengthen the oblique muscles on the sides volleyball, athletes use the same major muscle of the midsection should also be included in the groups in all vertical jumps. Both single-leg workout. and double-leg takeoffs are powered by the calf muscles of the lower leg, the quadriceps and Dancing and Figure Skating Sample Workout hamstring muscles of the thigh, and the gluteal Jump and freeze muscles of the hip. In addition to power exercise, strength-building exercises such as the squat and 90-degree jumps heel raise should provide plenty of conditioning for the quadriceps and calf muscles. The shoulder Medicine ball lunge pass muscles (deltoids) also contribute to the jumping action by producing a powerful upward thrust, Medicine ball side pass which is important in two-foot takeoffs. Dumbbell squat or leg press Basketball and Volleyball Sample Workout Hip abduction Ankle jumps Hip adduction Standing jump and reach Heel raise 90-degree jumps Dumbbell chest press Medicine ball chest pass Dumbbell row Medicine ball overhead pass Lower-back exercises Power clean or power snatch Abdominal exercises Push press Football and Rugby Back squat or leg press Participants in football and rugby should be well Leg curl prepared for successful sport performance by fol- lowing a progressive strength and conditioning Heel raise program. Although the requirements for each position vary, these sports use muscles of the Bench press legs, chest, and arms in a pronounced pushing action. For power development, weightlifting Front pull-down movements, plyometrics, and medicine ball drills have proven to be effective for these athletes. For Lower-back exercises example, sprinting and blocking depend on leg strength and power, which can be enhanced by Abdominal exercises performing power cleans and push presses along with strength-building squats and heel raises. Dancing and Because of the potential for catastrophic injury Figure Skating to the neck, it is essential to condition the neck muscles of young football and rugby players. In Although there are obvious differences between addition, these athletes should perform strength- jumping in a dance studio and jumping in an ice ening exercises for the lower back and rotator cuff rink, the movement patterns and muscle actions because these are areas that are prone to injury. are similar. Dancers and figure skaters can ben- efit by performing some targeted exercises that Football and Rugby Sample Workout directly condition the major muscle groups that Jump and freeze contribute most to jumping power. In addition, strengthening exercises for the hip adductors and Lateral cone jumps hip abductors are important because inner- and outer-thigh muscles participate in the numerous Medicine ball squat toss lateral movements that characterize most dance and figure-skating performances. Most figure- Medicine ball chest pass skating jumps and many dance moves require midair turns that athletes accomplish using the Power clean Push press

Sport-Specific Strength and Power for Young Athletes 205 Back squat or leg press Bench press Deadlift Seated row Bench press Shoulder internal and external rotation Seated row Wrist curl and extension (or wrist roller) Neck flexion and extension or shrugs Lower-back exercises Internal and external shoulder rotation Abdominal exercises Lower-back exercises Soccer Abdominal exercises Soccer is an endurance sport and, with the exception of goaltenders, athletes in this sport Ice Hockey and are usually constantly in motion. The continual Field Hockey action requires high levels of cardiorespiratory and muscular endurance for successful and The striking actions in ice hockey and field sustained performance. Although soccer is less hockey have many similarities and involve the dependent on muscle strength than power sports, same muscle groups for power production. Verti- strength training should be a major component in cal striking movements derive most of their force the conditioning programs. First, because every from the large muscles of the legs and hips. As physical action such as sprinting requires muscle with horizontal swings, the powerful hip thrust strength, a stronger athlete has an advantage that shifts weight from the rear leg to the front over a weaker athlete. This is especially true in leg initiates the striking action. Although there soccer, which is characterized by stop-and-go is plenty of involvement from the quadriceps, activity and requires intermittent acceleration hamstring, and gluteals, the hip adductor and hip and deceleration. Second, because of the repeti- abductor muscles of the inner and outer thigh are tive nature of soccer, these athletes have a high largely responsible for the rapid weight transfer incidence of overuse injuries. Strength training and force development. The strength-training improves muscle balance and increases muscu- program should therefore include hip adduction loskeletal resistance to repetitive stress. Because and hip abduction exercises or side lunges with soccer involves many lateral movements, the dumbbells to address these muscle groups. recommended training program addresses the muscles of the inner and outer thigh. Although Power generated in the lower body must pass upper-body strength might not be as important to the upper body as efficiently as possible. The as lower-body strength, soccer players can benefit torquing action of the midsection muscles accom- from a well-conditioned upper body. plishes and accelerates this. The lower back and abdominals contribute to the force transfer, but Soccer Sample Workout the oblique muscles on the sides of the midsec- tion are key players in this phase of the swing. Lateral cone jumps Also, strong forearm muscles ensure a secure yet relaxed grip on the stick and therefore enhance 90-degree jumps control of the striking implement. Power skipping Ice Hockey and Field Hockey Sample Workout Medicine ball overhead pass Lateral cone jumps Dumbbell squat or leg press Zigzag jumps Hip abductor Medicine ball lunge pass Hip adductor Medicine ball side pass Dumbbell chest press Power clean Dumbbell row Back squat or leg press Neck flexion and extension or shrugs Hip abductor Lower-back exercises Hip adductor Abdominal exercises

206 Program Design Swimming striking sports and derive power from essentially the same muscle groups. All horizontal striking Although swimming includes a variety of events movements are initiated by the large muscles from short to long duration, all swimmers can ben- of the legs and hips and are characterized by a efit from strength and power training. In addition to powerful hip thrust that transfers weight from improving swim performance, swimmers can also the rear leg to the front leg. Although most leg reduce their risk of overuse injuries by developing muscles contribute to this explosive action, the balanced strength, especially around the shoulder midsection, chest, and triceps are key players. It joint. Because every swimming stroke requires a is also important to focus on developing forearm certain percentage of maximum strength, a stron- strength for gripping as well as muscle balance ger swimmer is definitely a better swimmer. An since one side of the body can dominate in tennis. analysis of the muscles most relevant to swimming Because of the potential for injury to the rota- performance shows that the primary force produc- tor cuff muscles and lower back, strengthening ers for the arm-pulling action are the upper-back exercises for these muscle groups should also be (latissimus dorsi) muscles. The chest (pectoralis included in the workout. major) and triceps muscles also contribute to pull- ing power. The shoulder (deltoid) muscles are most Tennis Sample Workout active during the recovery phase of the arm stroke, when the hand is out of the water. The leg action Square jumps for flutter kicking is largely produced by the quad- riceps, hamstrings, and gluteal muscles. Of course, 90-degree jumps breaststrokers should also perform hip adduction and hip abduction exercises for the inner- and Medicine ball lunge pass outer-thigh muscles that are prominent in this swimming event. Because of the high incidence Medicine ball side pass of rotator cuff injuries among swimmers, their strength-training program should include external Back squat or leg press and internal rotation exercises for the shoulders. Dumbbell side lunge (or hip abduction and Swimming Sample Workout hip adduction) Jump and freeze Heel raises Cone jumps Dumbbell chest press Medicine ball overhead pass Dumbbell row Medicine ball backward toss Medicine ball push-up Back squat or leg press Triceps kickback Bench press Shoulder internal and external rotation Front pull-down Wrist curl and extension (or wrist roller) Dumbbell row Lower-back exercises Medicine ball push-up Abdominal exercises Lateral raise Track: Sprints and Jumps Shoulder internal and external rotation Sprinting and jumping are powerful activities that can benefit from specialized training. Plyo- Triceps kickback metric and medicine ball exercises for greater upper- and lower-body power and strength Lower-back exercises exercises for total-body conditioning have proven to be effective for these athletes. Every running Abdominal exercises stride is counterbalanced by a matching arm action, so the left leg and right arm always move Tennis in a synchronized pattern, as do the right leg and left arm. A strong upper body is therefore a great The striking actions in tennis drives (forehand advantage when the legs start to tire, because an and backhand) are similar to those of other unrelenting arm drive will keep the legs moving

Sport-Specific Strength and Power for Young Athletes 207 in matching rhythm. Another important condi- strengthening exercises for the abdominal and tioning concern for sprinters and jumpers is the oblique muscles as well as for the upper-back upper-back and shoulder area. For midsection and shoulder area. When this part of the body conditioning, make sure every workout includes begins to fatigue and tighten up, the race is over. exercises that strengthen the oblique muscles that Training all major muscle groups to a high level surround the sides and the lower back. of strength and muscular endurance ensures balanced muscle development and greater ability Sprints and Jumps Sample Workout to absorb shock. Ankle jumps Cone jumps Distance Running Sample Workout Power skipping Medicine ball squat toss Medicine ball lunge pass Medicine ball lunge pass Power clean Medicine ball side pass Back squat or leg press Leg curl Leg press Heel raise Bench press Leg curl Dumbbell row Shoulder press Heel raise Lower-back exercises Abdominal exercises Toe raise Track: Distance Running Bench press Although distance runners and cross-country Seated row runners and are not power athletes, they can benefit from an appropriate strength and condi- Lateral raise tioning program. Perhaps the major advantage for strength-trained distance runners is the Lower-back exercises reduced risk of overuse injuries so prevalent in this sport. For example, since so many runners Abdominal exercises experience lower-leg injuries such as shin splints and stress fractures, it is beneficial to include Summary a strengthening exercise for the shin muscles in order to maintain muscle balance in the Regular participation in a strength-training pro- lower leg. It is also advisable for runners to do gram can enhance sport performance and reduce the likelihood of sport-related injuries. However, to be safe and effective, training programs need to be consistent with individual abilities, and young athletes need adequate time for rest and recovery between workouts. With qualified coaching and supervision, young athletes will look forward to strength and power training. Keep in mind that good coaching is as important in the weight room as on the athletic field. Competent instruction, positive reinforcement, and program variation are key factors in successful strength-training experiences.

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13 cn PaenrdioRdeiczoavteiroyn The concept of program progression and long- be reduced. Moreover, it is reasonable to sug- term planning is known as periodization. Since gest that youth who participate in well-designed it is impossible for children and teenagers to con- periodized programs and continue to improve tinually improve at the same rate over long-time their health, fitness, and sport performance will periods, properly varying the training variables be more likely to adhere to an exercise program can limit training plateaus, maximize perfor- for the long term. mance gains, and reduce the likelihood of over- training. The underlying concept of periodiza- For example, if a teenager’s lower-body tion is based on Hans Selye’s general adaptation routine typically consists of the leg press, leg syndrome, which proposes that after a period extension, and leg curl exercises, performing of time, adaptations to a new stimulus will no the dumbbell lunge, hip abduction, and hip longer take place unless the stimulus is altered. adduction exercises on alternate workout days Selye was an endocrinologist whose research might increase the effectiveness of the training on the role of stress hormones in the adaptation program and reduce the likelihood of staleness to stress provided the theoretical framework for and boredom. Furthermore, varying the train- periodization. Periodization is a process whereby ing weights, repetitions, number of sets, and instructors and coaches regularly change the rest interval between sets and exercises can training program in order to keep it effective and help to prevent training plateaus, which are not enjoyable. While the concept of periodization has uncommon in high school fitness centers. Many been part of adult sport-training programs for times a participant can avoid a strength plateau many years, our understanding of the benefits by decreasing the training intensity and training of periodization and its application to youth has volume to allow for ample recovery. In the long only recently been explored in the literature. term, program variation with adequate recovery will allow participants to attain higher strength Periodization is not just for young athletes levels because the body will be prepared to adapt but also for children and teenagers with vary- to even greater demands. Periodization, which ing levels of training experience who want to includes periods of reduced training, can optimize enhance their health and fitness. By periodically performance by keeping the training stimulus changing program variables such as the choice of fresh and effective (see figure 13.1). exercise, training weight (resistance), number of sets, rest periods between sets, or any combina- While untrained youth respond favorably tion of these, long-term performance gains will to most reasonable strength-training protocols, be optimized and the risk of overuse injuries will trained individuals improve at a slower rate and require more advanced training programs 211

212 Long-Term Planning and Nutritional Support Heavy career. In essence, overtraining syndrome might occur when the training stimulus exceeds the rate *Training loadModerateof adaptation. Overtraining syndrome typically includes a plateau or decrease in performance. *Light Other observable manifestations of overtraining * include decreased body weight, loss of appetite, sleep disturbances, decreased desire to train, Training weeks muscle tenderness, and increased risk of infec- tion. Figure 13.1  Program progression with less intense training periods* will optimize long-term adaptations. A strength-training program character- ized by an excessive frequency, volume, in order to further enhance muscular strength. or intensity of training combined with Thus, stEr4e0n1g7/tFha-igtreanbinauinmg/figp.1r3o.g1/r3a3m94s14d/aelwsi/gr3ned inadequate rest and recovery will eventu- for beginners may not be effective for trained ally result in overtraining syndrome, which participants who have at least three months of can ruin an athletic career. strength-training experience. Clearly, there is not one model of strength exercise that will optimize For example, if a 12-year-old girl strength training-induced adaptations in both untrained trains on Monday, Wednesday, and Friday and trained people. Therefore, it is reasonable and jogs on Tuesday, Thursday, and Saturday, for beginners to start with a general strength- the chronic forces placed on the lower body training program and gradually progress to more can injure muscles and connective tissue and advanced training programs as performance and decrease performance in the weight room and on confidence improve. Since long-term progres- the track. Overtraining can result from exercise sion in strength exercise requires a systematic programming characterized by frequent train- manipulation of the program variables, teachers ing sessions without adequate rest and recovery and coaches need to make important decisions between workouts. From a practical perspective, regarding the exercise prescription. This requires it is important to consider each person’s train- a solid understanding of training-induced adap- ing experience as well as all the fitness activities tations that take place in both beginners and regularly performed. Periodization can help to experienced strength trainers. While limited avoid overtraining and promote long-term gains variation is needed in beginners, as the program in muscular fitness. progresses more variation and more complex training regimens are needed. Overtraining on a short-term basis has become known as overreaching. Unlike recovery from Overreaching and overtraining syndrome, which can last for Overtraining months, recovery from overreaching can occur within a few days. In fact, overreaching is some- Teachers and coaches need to balance the times a planned part of conditioning programs for demands of training with adequate recovery athletes as well as recreational lifters who train between workouts in order to optimize training at higher volumes and intensities. Nevertheless, adaptations. A strength-training program char- overreaching should be considered the first stage acterized by an excessive frequency, volume, or of overtraining and therefore warrants atten- intensity of training combined with inadequate tion because not all participants recover quickly rest and recovery will eventually result in over- from overreaching. Throughout every training training syndrome, which can ruin an athletic program or sport season, youth will need to periodically decrease the intensity and volume of their workouts in order to allow time for recovery and a rebound in performance. In any case, it is

Periodization and Recovery 213 always better to undertrain a young athlete than etitions as strength improves. An example of a to overestimate his or her physical abilities and linear periodized plan, which consists of three risk injury, illness, or burnout. distinct phases, is outlined in table 13.1. Note that the repetition maximum, or RM load, gradu- Models of Periodization ally progresses from a weight that can be lifted for not more than 15 repetitions to a heavier Although there are many models of periodiza- load that can be lifted for 8 repetitions or fewer. tion, the general concept is to prioritize training Since it is not possible to maintain peak levels of goals and then develop a long-term plan that strength and power for a prolonged period, this varies throughout the year. In general, the year model of training allows young athletes to adapt can be divided into specific training cycles with a to various training protocols while reaching peak specific goal for each cycle. A variety of exercises condition at the appropriate time. Obviously, and combinations of sets and repetitions can when designing any youth strength-training pro- optimize gains in strength or power. The classic gram, coaches and instructors have to consider model of periodization is referred to as a linear the specific requirements of an athlete’s sport model because the volume and intensity of train- as well as individual needs, goals, and abilities ing gradually change over time. For example, at of that athlete. the start of the general preparation phase, the focus is on developing proper exercise technique Since it is not possible to maintain peak with a light to moderate load in order to build levels of strength and power for a pro- a solid foundation for future conditioning. As longed period, the linear model of training the training progresses over time, the intensity allows young athletes to adapt to various of training increases in order to optimize gains training protocols while reaching peak in strength and power. Although participants condition at the appropriate time. progress at different rates, the general idea is to systematically modify the progression plan every After the three-phase program is complete, two months or so in order to keep the program participants should be encouraged to partici- effective. pate in recreational activities or low-intensity resistance training to reduce the likelihood of Although this type of periodized training overtraining. This period of restoration is referred originally was designed for adult athletes who to as active rest and typically lasts for one to attempted to peak for a competition, instructors two weeks. Teachers and coaches may find it and coaches can modify this model to enhance worthwhile to consider a youngster’s academic health and fitness in school-age youth. For schedule or vacation plans when incorporating example, children who routinely perform the same combination of sets and repetitions on all exercises can benefit from gradually increasing the weight and decreasing the number of rep- Table 13.1  Sample Linear Periodized Strength-Training Workout Phase 1: general preparation Phase 2: strength Phase 3: power Intensity 10- to 15RM 8- to 10RM 6- to 8RM Sets 1-2 2-3 3 Rest period between sets and 1 min. 1-2 min. 2 min. exercises This plan is for the exercises of the major muscle groups performed in each phase. RM = repetition maximum. Phases 1, 2, and 3 last about 2 months each.

214 Long-Term Planning and Nutritional Support periods of active rest into a yearlong training Since children and adolescents are still grow- schedule. After active rest, participants can then ing and developing, we believe that youth may return to phase 1 of the training program with actually need more time than adults for recovery more energy and vigor. between high-volume and high-intensity training sessions. Although a day off between workouts A second model of periodization is referred might be adequate for youth who participate in to as an undulating (nonlinear) model because recreational strength-training programs, training of the daily fluctuations in training volume and to enhance sport performance involves higher intensity. For example, on the major exercises levels of physical as well as psychological stress. for the legs, chest, and back, a person might Therefore, well-planned activities are needed perform two sets of 10 to 12 repetitions with in order to maximize recovery and return to an a moderate load on Monday, three sets of 6 to optimal performance state. Thus, appropriate 8 repetitions with a heavier load on Wednes- recovery is particularly important for youth who day, and one set of 13 to 15 repetitions with participate in more than one sport, specialize in a lighter load on Friday. Whereas the heavy one sport year round, or participate in extracur- training days will maximally activate the trained ricular strength and conditioning activities. musculature, selected muscle fibers will not be maximally taxed on light and moderate train- Although some parents, teachers, and ing days. By alternating training intensities, the coaches still have a “more is better” atti- participant can minimize the risk of overtrain- tude, the perception that boys and girls ing and maximize the potential for maintaining can recover from hard workouts faster training-induced strength gains. A sample non- than adults is not supported by research. linear periodized workout plan is presented in table 13.2. Every two to three months, periods Since recovery is an integral part of any child’s of active rest lasting from one to two weeks will training program, we incorporate less intense allow for physical and psychological recovery training, or LIT, sessions into our youth pro- from the strength-training sessions. grams as part of our periodized training cycle. Instead of simply taking a day off, our partici- Rest and Recovery pants have LIT sessions that include activities that facilitate recovery, enhance joint stability, While more has been written about how to improve range of motion, and reinforce learning design strength-training programs than how to of specific movement patterns. LIT sessions are recover from practice and training, working with valued by our young participants as an impor- youth of any age involves balancing the demands tant component of our multifaceted approach to of training (required for adaptation) with recov- enhancing performance and optimizing recov- ery (also required for adaptation). Although some ery. Since the greatest adaptations take place parents, teachers, and coaches still have a “more is better” attitude, the perception that boys and girls can recover from hard workouts faster than adults is not supported by research. Table 13.2  Sample Nonlinear Periodized Strength-Training Workout Monday Wednesday Friday Intensity (RM) 10- to 12RM 6- to 8RM 13- to 15RM Sets 2 3 1 Rest period between sets and 1-2 min. 2 min. 1 min. exercises This plan is for the exercises of the major muscle groups performed each day. RM = repetition maximum.

Periodization and Recovery 215 when the muscles have recovered from a previ- and simple practices help youth recover from ous training session, LIT enables participants in strength-training workouts: our programs to train hard when the muscles are at their strongest. • Cool-down. All workouts should end with a cool-down session that removes lactate Since the greatest adaptations take place and lessens the likelihood of muscle sore- when the muscles have recovered from ness. Calisthenics, light jogging, and static a previous training session, less intense stretching have proven to be effective. training (LIT) enables participants to train hard when the muscles are at their • Contrast shower. A postworkout contrast strongest. shower (alternating 30 seconds of warm water and 30 second of cold water for Youth in our strength-training programs typi- three or four cycles) can restore function cally perform an LIT session after more demand- and minimize inflammation after intense ing training sessions. For example, if our high exercise. school athletes train with relatively heavy loads on Wednesday, they will perform an LIT session • Self-massage. Foam rollers and massage on the following workout. As a general guide- sticks can minimize muscle stiffness and line, during an LIT session participants will train promote relaxation. at a reduced intensity while focusing on proper exercise technique. The LIT sessions may include Socializing can have a positive impact on emotional and psychological several exercises for the major muscle groups as well-being. well as prehabilitation exercises for the lower- back and shoulder regions. That is, exercises that may be prescribed for the rehabilitation of an injury are performed beforehand as part of a preventive health measure. We have observed that LIT sessions that are sensibly incorporated into youth strength-training programs facilitate recovery and reduce the risk of injury while providing an excellent opportunity to reinforce key movement skills and optimize training adap- tations (refer back to figure 13.1 on page 212). In addition to varying the strength-training program, teachers and coaches need to pay just as much attention to what is done between training sessions as to what is done during training ses- sions. Strength training can place relatively high stress on the body, and therefore the importance of optimizing recovery needs to be reinforced regularly. This is particularly important for young athletes who are still growing, developing, and socializing with their friends. Youth coaches should realize that the “more is better” attitude is counterproductive and will likely result in injury, burnout, or poor performance. Along with healthy eating and adequate hydration (discussed in chapter 14), the following safe

216 Long-Term Planning and Nutritional Support • Adequate sleep. Most youth need about 8 Children and adolescents who participate only to 9 hours of sleep per night, and young in sport programs will develop sport-specific athletes may need more than that. When skills and enhance their understanding of game appropriate, a power nap in the afternoon strategy, but they will likely exhibit develop- can help a child feel reenergized. mental gaps in their fundamental fitness abilities later in life. Although these young athletes may • Music. Listening to music can be a relaxing experience early success in sports, they also tend activity that can aid in the recovery process. to suffer more injuries and seem to drop out of Realize that the type of music used for sports more often than youth who spend more maximizing recovery is a personal choice. time enhancing their overall athleticism during the developmental years. In many cases, the • Socialization. Youth should spend time with problems these athletes encounter as adults can family, teammates, and people not involved be traced back to weak fundamentals during in their sport. Social gatherings at school childhood and adolescence. Before young ath- events or parties can have a positive impact letes face the pressure of competing in sports, on emotional and psychological well-being. they need to build a strong musculoskeletal foundation based on scientific principles. • Visualization. After practice and games, children should take a few quiet minutes In the long term, boys and girls who con- to visualize the body recovering from the tinue to enhance their fundamental abilities and workout. Slow, deep breathing and think- knowledge of fitness will be better prepared to ing about getting stronger, feeling better, learn more advanced skills later in life. Profes- and removing soreness from your body will sional athletes who make sport skills look easy aid in the recovery process. likely spent many years working on fundamental fitness abilities during their youth. The results of Long-Term Development their hard work are what we see on television. What we don’t see is the physical conditioning When working with school-age youth, remember that prepared their bodies for elite sport com- that the long-term goal is to provide all partici- petition. pants with the skills, knowledge, and behaviors that will result in a lifetime of physical activity. Summary While some boys and girls in our programs might become adult athletes, others will continue to Periodization refers to the systematic variation participate in various types of physical activities of program variables for optimizing long-term as a lifestyle choice. In any case, instructors and training adaptations and reducing the likeli- coaches need to develop and enhance funda- hood of overtraining. In the long term, pro- mental physical abilities in youth through regular gram variation with adequate rest and recovery participation in periodized programs that are between training sessions will allow children consistent with each person’s needs, goals, and and adolescents to attain higher levels of mus- abilities. This type of training enhances athleti- cular fitness because their bodies will be able to cism by providing youth with enough time to adapt to even greater demands. With a sensible develop a variety of physical skills that require use of the methods highlighted in this chapter, strength, power, endurance, flexibility, coordina- youth will optimize training adaptations and will tion, agility, and balance. In the long term, it is in be more likely to adhere to advanced training the best interest of all youth to focus on enhanc- programs. Clearly, designing safe and effective ing fundamental fitness abilities rather than to youth strength-training programs involves an focus on sport-specific performance. understanding of principles of strength training along with an appreciation for adequate rest and The long-term goal in working with youth recovery between workouts. Knowledge gained is to provide all participants with the skills, from future studies will have a significant impact knowledge, and behaviors that will result on how teachers and coaches prepare children in a lifetime of physical activity. and adolescents for a lifetime of strength training and sport participation.

14 cn ESPatetrrienfngogrftmohraanncde Now that you are ready to design a youth calcium for bone development and potassium for strength-training program, you might have regulating blood pressure and muscle contrac- some questions about proper nutrition and daily tions), vitamins, and water for all body functions. dietary requirements. You might have heard that Many children and adolescents do not eat enough strength training increases the need for protein, fruits and vegetables, and a growing number of calcium, and other nutrients found in muscles youth do not meet dietary requirements for fiber. and bones. Although this is true to some degree, Current findings indicate that the average daily it is neither necessary nor desirable to follow consumption of soft drinks continues to increase, specialized diets or spend lots of money on food whereas the consumption of milk, the largest supplements. Generally, home-cooked meals that source of bone-building calcium, has decreased include a variety of grains, vegetables, fruits, and over the past few years. Unfortunately, an over- low-fat meat and dairy products are best from a whelming majority of food advertisements seen nutritional perspective. Unfortunately, as society on television by children and adolescents are for has become faster paced, home-cooked meals products high in fat, sugar, and sodium. have become less common, and supermarket shelves have become well stocked with high-fat, Not only does weak nutrition limit gains high-sugar, and high-salt foods. It is not surpris- in strength and increase the risk of fractures ing that one problem many youth have is poor and anemia, but unhealthy eating contributes nutrition. Teachers and coaches need to recognize to obesity, diabetes, and heart disease. What’s the importance of encouraging children and ado- more, food preferences established early in life lescents to eat nutritious foods to support growth, tend to carry over into adulthood. Children and enhance health, and optimize fitness. adolescents need to eat a nutrient-dense diet that is rich in whole grains, fruits, vegetables, Weak nutrition can be defined as meals and and low-fat meat and dairy products as well as snacks that are too high in saturated fat and sugar essential vitamins, minerals, antioxidants, and and too low in fiber and essential nutrients. The fiber. In addition, youth need to limit the intake essential nutrients are protein (amino acids) for of saturated fat, trans fat, cholesterol, salt, and muscle development, carbohydrate for energy, fat sugar. A nutrition discipline we call power eating for proper development and maintenance of the restricts total fat intake to 25 percent of total nervous system and all cells, minerals (especially calories (most of the fat comes from healthy 217

218 Long-Term Planning and Nutritional Support polyunsaturated and monounsaturated sources) climbing the steps represents the importance of and increases nutrient-dense carbohydrate and daily physical activity. protein to about 55 percent and 20 percent, respectively, of total caloric intake. The MyPyramid Web site (www.mypyramid. gov) provides posters, food tracking worksheets, Basics of Healthy Eating and sample menus that people can use in order to make smart food choices and get the most out The new MyPyramid, developed by the United of foods they eat. Since lack of knowledge about States Department of Agriculture, can help chil- nutrition is not uncommon among school-age dren and teens develop a personalized approach youth, children and adolescents can use interac- to healthy eating and physical activity. As illus- tive pages on the MyPyramid Web site to learn trated in figure 14.1, MyPyramid includes several about healthy food choices and caloric needs daily servings from the six food groups as well as from a reliable source. If additional information essential vitamins and minerals to ensure ample and guidance are needed, the American Dietetic energy. The varied widths of bands for the food Association (www.eatright.org) can help you groups suggest how much food should be chosen find qualified nutrition professionals in your from each group. For example, the wider bands area who can provide personal assistance on a represent foods with little or no added fat or fee-for-service basis. sugar (such as whole grains, vegetables, fruits, and milk) that should be selected more often, MyPyramid provides guidelines for healthy whereas the narrower bands represent foods eating that apply to adults and youth. Because containing more added sugar and fat. The person small children need less food, they should eat fewer servings than adults in each food category but maintain the same relative proportions. That Figure 14.1  The MyPyramid graph. U.S. Department of Agriculture and the U.S. DepEar4tm0e1n7t /oFfaHiegaelthnbanaduHmum/faign.S1e4r.v1ic/e3s3o9r U4S2D4A/aalnwd/Dr1H-HpSu.lled

Eating for Strength and Performance 219 is, they should eat plenty of grains, vegetables, rice. The number of recommended daily servings and fruit; moderate amounts of lean meat and for whole grains is six; youth should eat at least low-fat dairy products; and low amounts of satu- three servings of whole grains every day. As a rated fat, oil, and sweets. The following sections point of reference, one serving is 1 slice of bread, examine each food category more carefully. 1 cup (about 30 g) of ready-to-eat breakfast cereal, or half a cup (30 g) of cooked rice or pasta. Because small children need less food, they should eat fewer servings than Vegetables adults in each food category but maintain the same relative proportions. That is, Like grains, vegetables are excellent sources of they should eat plenty of grains, vegeta- carbohydrate, vitamins, and fiber. Vegetables bles, and fruit; moderate amounts of lean come in all sizes, shapes, colors, and nutritional meat and low-fat dairy products; and low characteristics and are low in calories. Orange amounts of saturated fat, oil, and sweets. vegetables are typically good sources of vitamin A and beta-carotene. This category includes car- Grains rots, sweet potatoes, and winter squash. Dark green vegetables are high in vitamins B2 and Grains include all kinds of foods made from folic acid. Some green vegetables are peas, beans, wheat, oats, corn, rice, barley, and the like. broccoli, asparagus, spinach, and lettuce. A light Examples of grain foods are cereals, breads, vinaigrette salad dressing accompanying any of pasta, pancakes, rice cakes, tortillas, bagels, muf- these vegetables might be more appealing for a fins, corn bread, rice pudding, and chocolate child. Red vegetables provide ample amounts cake. Obviously, some grain-based foods such as of vitamin C. The best known vegetables in this cakes, cookies, and pastries contain a lot of sugar category are tomatoes and red peppers. Other and fat, and you should eat them sparingly. As vegetables are essentially white, at least under the mentioned, low-fat varieties of these foods are skin. These include cauliflower, summer squash, available in local supermarkets. potatoes, and radishes, many of which are good sources of vitamin C. All grains are high in carbohydrate, and some grains or parts of grains, such as wheat germ, are In general, a cup (about 125 g) of raw or also good sources of protein. Whole grains such cooked vegetables or 2 cups (60 g) of raw leafy as oatmeal, brown rice, and whole-wheat flour green vegetables count as one serving from the are typically rich in vitamins B6, A, and E, as vegetable group. Youth should eat at least 2.5 well as minerals such as zinc, copper, and iron. cups (about 313 g) of vegetables every day. It is Whole grains are also good sources of soluble and a good idea to eat some vegetables raw and to insoluble fiber. Studies have shown that soluble steam or microwave other vegetables for nutrient fiber might help reduce blood cholesterol levels. retention. In addition, fresh and frozen vegetables Insoluble fiber helps with bowel regularity and have more nutritional value and are lower in may prevent gastrointestinal disorders. To deter- sodium than canned vegetables. mine whether a product contains whole grains, simply refer to the ingredients list. The first item Fruit should be labeled “whole” or “whole grain,” such as whole wheat or whole cornmeal. Fruit, the counterpart to vegetables, is low in cal- ories and has much variety and nutritional value. Refined grains, on the other hand, have been All fruit choices are high in carbohydrate and milled, which removes the bran and germ. While vitamins, and many provide excellent sources this process gives grains a finer texture and pro- of fiber. A fruit’s color often indicates the type of longs their shelf life, milling removes dietary vitamin present. Table 14.1 presents examples of fiber, iron, and many B vitamins. Examples of a variety of fruits in one-serving portions. refined grain products are white bread and white As you probably know, citrus fruits, such as oranges, grapefruit, and lemons, are loaded with vitamin C. Like orange-colored vegetables, orange-colored fruit, including cantaloupe, apricots, and papaya, are rich in vitamin A and

220 Long-Term Planning and Nutritional Support Table 14.1  Fruit: One Serving Size 2 tbsp raisins 1 pear 1/4 papaya 1/2 mango 3 dates 3 apricots 5 kumquats 1 cup honeydew 3 prunes 1/2 grapefruit 1 cup strawberries 1 cup watermelon 1 cup grapes 1 cup pineapple 1 apple 2 kiwi 1 banana 1/2 pomegranate 1 peach 1/4 cantaloupe beta-carotene. Both green fruit, such as hon- sources of protein and calcium. Because whole- eydew melon and kiwi, and red fruit, such as milk products are high in fat, be selective at the strawberries and cherries, are high in vitamin dairy case. For example, low-fat milk and nonfat C. Yellow fruit includes peaches, mangos, and yogurt offer heart-healthy alternatives to high-fat pineapples, all of which are good sources of vita- dairy selections. Although there are many other min C. Fruit that is white, at least on the inside, sources of dietary calcium, children often have includes apples, pears, and bananas, all of which difficulty obtaining sufficient calcium unless they are high in potassium. regularly consume products in the milk group. If a child has problems digesting milk (lactose Dried fruits are nutrient dense, and the natural intolerance), choose lactose-free products and try sweetness makes them healthy substitutes for to regularly provide other foods that are high in high-fat snacks such as candy bars. Raisins, dates, calcium, such as dark green leafy greens, beans, figs, and prunes are all superb energy sources, and legumes. Also, a variety of calcium-fortified and prunes are the single best source of dietary foods, such as orange juice, are now available at fiber. Note that one serving varies considerably, most supermarkets. depending on the type of fruit. For example, 1 cup of fresh fruit and half a cup of the dried Meat and Beans version of that same fruit are equal in calories and vitamins. The difference is water content. This category includes meat, poultry, fish, eggs, Fresh fruit contains lots of water, whereas dried beans (dried beans, chickpeas, lentils, and split fruit is a high-density carbohydrate. If children peas), nuts, and seeds. All these foods are good prefer fruit in liquid form, 8 ounces (about 240 sources of protein, although some also contain ml) of 100 percent fruit juice equals one serving significant amounts of fat. MyPyramid recom- but has less fiber than whole fruit. In any case, mends eating 5.5 servings of food from this consider the calorie content of these beverages group every day. One ounce of meat, poultry, or when encouraging children to eat at least 2 cups fish; one egg; one tablespoon of peanut butter; a of fruit every day. quarter cup (45 g) of cooked dried beans; or half an ounce (15 g) of nuts or seeds count as one Milk Products serving from the meat and bean category. Table 14.2 presents sample foods in the meat category MyPyramid recommends three servings of dairy according to their fat content. Note that how you products, including low-fat or nonfat milk, prepare the food has a lot do to with how much yogurt, and cheese, every day for youth older fat it contains. Obviously, baking, broiling, or than eight years; two servings are recommended grilling meat is a better choice than frying. for children two to eight years. Eight ounces (about 227 g) of milk or yogurt, 1.5 ounces Although there are differences in fat content, (about 45 g) of natural cheese, or 2 ounces (60 the amount of protein found in one serving is g) of processed cheese count as one serving somewhat consistent throughout the various from the milk group. These foods are excellent types of food in this category. As you can see from

Eating for Strength and Performance 221 Table 14.2  Fat Content of Meat, Fish, Poultry, and Eggs Low fat Medium fat High fat All fish (not fried) Chicken with skin Beef ribs Egg whites Turkey with skin Pork ribs Chicken without skin Roast beef Corned beef Turkey without skin Roast pork Sausage Venison Roast lamb Lunch meat Rabbit Veal cutlet Ground pork Top round Ground beef Hot dogs Eye of round Steak Fried chicken Sirloin Flank steak Table 14.3  Meat and Beans: Equivalent Portion Sizes 3 oz fish (salmon, tuna) 3 tbsp peanut butter 3 oz poultry (chicken, turkey) 0.75 cup cooked dried beans 3 oz meat (beef, poultry, lamb, etc.) 1.5 oz nuts or seeds 3 eggs 0.75 cup tofu table 14.3, 3 ounces of meat, poultry, and fish be consumed sparingly. Although all types of (about the size of a deck of cards) have roughly fat contain 9 calories per gram, some types of the same amount of protein as 0.75 cup of cooked fat are more desirable than others from a health dried beans and 1.5 ounces of nuts and seeds. perspective. For example, consuming saturated While most meat and poultry choices should be fat (such as that found in butter and shortening) lean or low fat, realize that fish such as salmon, puts a person at higher risk for developing heart tuna, and trout contain healthy oils and there- disease than eating monounsaturated fat (such as fore should be eaten more often. On the whole, that found in olive oil and canola oil) and poly- it is beneficial to make varied choices from this unsaturated fat (such as that found in corn oil). food group, including nuts and seeds (especially See table 14.4 to determine serving equivalents almonds and sunflower seeds), which are good for foods in the oil group. sources of vitamin E and essential fatty acids. Just remember to keep track of the serving size Young children are especially vulnerable to because nuts and seeds are calorie dense. consumption of high-fat food when you consider that many fast-food restaurants offer special Oil incentives. Prepackaged meals typically include hamburgers, cheeseburgers, or batter-dipped The smallest band of MyPyramid is the oil chicken tenders with french fries and a choice group, which refers to fat that is liquid at room of drink. The main attraction, however, is that temperature. Foods that are mainly oil, such as these meals come with a special toy in the bag, mayonnaise and certain salad dressings, should usually depicting a character from the most recent children’s animated films. Children not only want

222 Long-Term Planning and Nutritional Support Table 14.4  Oil: One Serving Size 1 tbsp cream cheese 1 tsp butter 2 tbsp light cream cheese 1 tsp margarine 2 tbsp sour cream 1 tbsp diet margarine 4 tbsp light sour cream 1 tsp mayonnaise 1 tbsp salad dressing 1 tbsp diet mayonnaise 2 tbsp diet salad dressing 1 tsp oil the toy, but they also want to collect all the toys sweet and children love them. Another popular featured in the collection, which lures them into idea is sliced apples with cinnamon. a cycle of fast-food selections. What a difference it would make in our children’s lives if the pre- Role modeling plays an important part in packaged meal with a toy offered foods low in fat developing healthy eating habits in children. and high in nutrients rather than the opposite. Adults tend to eat the snacks most readily avail- able in the household and at social events, and Children’s Nutritional children will follow suit. If a child sees an adult Needs eating a bag of potato chips, the child is going to reach for the same thing. If an adult routinely Although MyPyramid presents a healthy and enjoys high-sugar or high-fat snacks, how can personalized eating pattern, many youth follow that adult say no when the child asks for the a completely opposite nutritional lifestyle. It is same? When choosing store-bought snacks, opt not unusual for teens and preteens to eat far for the ones that are low in saturated fat. This more candy bars, corn chips, french fries, cheese- does not mean that children (and adults) should burgers, and ice cream (all of which are 50 to not enjoy occasional pizzas or cookies with milk, 80 percent fat) than apples, oranges, bananas, but you should balance foods high in saturated fat salads, cooked vegetables, rice, whole grains, fish, with several selections from the vegetable, fruit, chicken, low-fat milk, and yogurt. Of course, the and grain categories daily. In any case, special care latter foods are low in fat and high in nutrients, must be taken when planning healthy meals and making them much better selections. However, snacks for youth so that they consume a variety motivating youth to want to follow our power of nutrient-dense foods and beverages that are eating plan is a key to developing a healthier essential for normal growth and development. lifestyle for the child. You can do this in the fol- lowing ways. Role modeling plays an important part in developing healthy eating habits in First, encourage healthy eating patterns early. children. If a child sees an adult eating a While the child is young, teach him or her to bag of potato chips, the child is going to enjoy trying new fruits such as seedless clemen- reach for the same thing. tines or papayas. If a child sees an adult eating something new, and if it looks good, the child Protein Requirements will naturally be curious. To go one step further, when a child sees something new and does not While sufficient protein is essential for growth have the alternative choice of a high-fat snack, and repair, the body does not use extra protein he or she will naturally opt for what is available. if the protein supply is currently sufficient. Most Another idea is to make certain snacks a tradition. children and adolescents eat more than enough For families, if Friday night is family time, be sure protein from food to satisfy all their muscle- to have staples on hand, such as raw baby carrots building requirements. The body simply puts the and fat-free ranch dressing. Carrots are naturally

Eating for Strength and Performance 223 excess protein into storage after the liver converts Educate children and their parents about healthy food choices. it to fat. Moreover, too much protein can increase the risk of dehydration and might cause calcium and adults who consume several daily servings loss from bones. of grains, vegetables, and fruit and a few servings of meat and milk should not lack any essential How much protein is necessary for youth who vitamins or minerals. participate in strength-training programs? Gener- ally, 1 gram of protein for every kilogram (about Of course, children who do not eat regular 2 pounds) of body weight is recommended for or varied meals may risk vitamin or mineral meeting the metabolic needs and muscle-building deficiency. Although children can remedy this requirements of most children and teens. While problem by taking daily vitamin and mineral some young athletes may need slightly more supplements, it is preferable to obtain nutrients protein, the little scientific information that is from food. In addition to providing protein, available on this topic makes it difficult to make carbohydrate, fat, vitamins, and minerals, foods specific recommendations. For example, a boy or supply bulk and fiber necessary for desirable girl who weighs 100 pounds (45 kg) should eat digestion and elimination. at least 50 grams of protein a day. Because an ounce (30 g) of meat (e.g., fish, chicken, turkey, lean beef) contains about 7 grams of protein, 8 ounces of meat should fulfill the daily protein requirement. Likewise, 1 cup (240 ml) of low-fat dairy products (e.g., milk, yogurt, cottage cheese) contains about 8 grams of protein. Therefore, three servings of low-fat dairy foods provide about half the daily need for protein. Because most youth typically consume at least this much meat and milk as well as other protein-containing foods daily, their muscles should be well supplied with protein and highly responsive to strength exercise. Some youth follow a vegetarian diet, which can be a very healthy way to eat with proper planning. A vegan (total vegetarian) diet includes only food from plants, but other vegetarian eating plans, such as the ovolactovegetarian diet, are less restrictive and include dairy and egg products but no red meat. In any case, children and teens who follow a vegetarian diet need to be sure they make healthy food choices so that they do not miss out on important nutrients, including protein, iron, and vitamin B12. Since a teenager’s perception of a vegetarian meal (e.g., french fries and soda) might not be consistent with a healthy eating plan, consultation with a quali- fied nutrition professional can help in planning and monitoring a vegetarian diet that includes nutritious food choices. Vitamins and Minerals Many people believe that humans do not obtain enough vitamins and minerals from daily meals. But this is true only if people do not eat a variety of foods as recommended in MyPyramid. Youth

224 Long-Term Planning and Nutritional Support For developing strong bones, it is important Hydration to realize that vitamin D is just as important as calcium. Although fortified milk is an excellent In addition to healthy food choices, one of the source of Vitamin D, dairy products made from most important components of power eating is milk, such as cheese, yogurt, and ice cream, are adequate hydration, so active youth should drink generally not fortified with vitamin D. Fortified at least eight glasses of water (or healthy caffeine- cereals and selected types of fish, including free alternatives such as fruit juices or low-fat salmon, mackerel, and sardines, are good food milk) every day. Keep in mind that muscle is over sources of vitamin D. Interestingly, vitamin D 75 percent water, and a decrease in body weight of can also be made by the skin when it is exposed only 1 percent through exercise-induced sweat- to sunlight. About 10 to 15 minutes of sun ing negatively affects performance. Since levels exposure without sunscreen several times per of dehydration of 2 to 3 percent body weight week is usually sufficient in providing adequate are not uncommon in young athletes, every vitamin D. effort should be made to ensure that boys and girls arrive to every workout fully hydrated and Recently there has been considerable empha- drink fluid before, during, and after the exercise sis on antioxidant vitamins, especially vitamins session. Here is a general rule: Urine will be pale A, C, and E. Fortunately, it is not difficult to get yellow in color (like lemonade) when fluid levels these vitamins through healthy eating habits. are adequate, and urine will be dark gold in color For example, vitamin C is prevalent in citrus (like apple juice) when a person is dehydrated. fruits and juices, tomatoes, potatoes, peppers, strawberries, melons, and many other fruits and One of the most important components vegetables. Vitamin A is found in most orange of power eating is adequate hydration, so foods, such as cantaloupe, carrots, squash, sweet active youth should drink at least eight potatoes, and apricots. The best sources of vita- glasses of water (or healthy caffeine-free min E are wheat germ and fish, but you can also alternatives) every day. it is also present in sweet potatoes, almonds, and sunflower seeds. During a workout, youth should stay hydrated by drinking cool beverages every 15 to 20 min- Carbohydrate utes. Since children do not tolerate heat as well as older athletes, it is particularly important to Eating appropriate energy-releasing foods before ensure adequate fluid intake when exercising in and after strength workouts can enhance the a hot environment. Although water is best for training effort and recovery processes. Carbo- activities lasting less than one hour, some boys and hydrate is the real power food that serves as girls find the taste of sport drinks more palatable the primary energy source for strength exercise. and therefore are more likely to drink regularly Although all types of carbohydrate (grains, and avoid voluntary dehydration. We encourage fruits, and vegetables) supplies fuel for physical youth to take a water bottle to school and drink activity, some release energy slowly and others between classes and during breaks so that they are release energy quickly. Carbohydrate that breaks hydrated for afterschool fitness activities. down slowly has a low glycemic index, and we recommend them before working out because Snack Foods they provide sustained energy. Carbohydrate that breaks down quickly has a high glycemic We often ask children to avoid snacks between index because it enters the bloodstream fast and meals so that they will have a good appetite for rapidly replenishes energy stores after exercising. healthy foods at breakfast, lunch, and dinner. Although this is good advice, active boys and Before training, children should eat foods that girls can benefit from preworkout and postwork- have a low glycemic index, including carrots, out snacks. These energy-replacement selections apples, pears, chocolate milk, low-fat fruit yogurt, dried apricots, bananas, and whole milk. After training, children should eat foods that have a high glycemic index, including cornflakes, rice cakes, vanilla wafers, graham crackers, honey, bagels, and raisins.

Eating for Strength and Performance 225 should be small, nutritious, and accompanied with Children who crave sweet foods might fluids. We encourage participants in our youth want to substitute dried fruit (e.g., raisins, strength-training classes to take advantage of the dates, figs, prunes, apricots) for candy “golden hour” after exercise by consuming a snack and pastries. or beverage containing carbohydrate and protein. This will quickly refuel carbohydrate stores and Summary result in a faster buildup of muscle proteins. There are many benefits of establishing healthy Here are some healthy snacking ideas children eating patterns at an early age. First, proper enjoy: nutrition provides a child with the necessary energy, nutrients, and building blocks to main- • 100 percent apple juice, orange juice, or tain an active lifestyle. Second, encouraging pos- vegetable juice itive food choices can help a child continue simi- lar behaviors into adulthood. Finally, although • Banana and low-fat milk the effects of eating high-fat foods might not be evident for many years, food choices made in • Raisins and nuts childhood have just as much impact on overall health as those made in adult life. Therefore it is • Sliced apples with cinnamon important to work with parents, school admin- istrators, and health care providers to replace • Celery with a thin layer of peanut butter high-fat, low-nutrient fast foods with alterna- tives that benefit children’s health and fitness. • Carrot sticks with nonfat ranch dressing You can do this by educating through example and by providing healthy options that maximize • Low-fat yogurt or cottage cheese muscle development and energy production, minimize fat accumulation, and truly appeal to • Seedless grapes or clementines children and adolescents. As a result, youth will have the knowledge, energy, enthusiasm, and Children who crave sweet foods might want equilibrium they need for a happy and healthy to substitute dried fruit (e.g., raisins, dates, figs, future in fitness. prunes, apricots) for candy and pastries. Dried fruit provides similar sweetness but contains almost no fat, making it a much healthier snack food than candy and pastries. Children who prefer high- sugar cereals might enjoy honey nut varieties. Youth who like to munch on chips can eat unsalted nuts or seeds (e.g., almonds, pecans, cashews, peanuts, sunflower seeds) as crunchy alternatives. Although nuts and seeds are high in oil, they contain many valuable nutrients and are healthier than foods high in saturated fat.

Appendix Sample Workout Log Date Name: Rita Sanchez Age: 12 9/18 9/21 Weights\\reps Settings Warm-up ✓✓ Leg press 5 10 12 80 80 Leg extension 4 10 11 20 20 Leg curl 4 10 11 10 10 Chest press 2 10 12 88 Seated row 3 10 12 15 15 Lateral raise 10 12 33 Triceps 3 10 12 extension 33 Biceps curl 3 10 12 33 Medicine ball 10 11 lower-back pull 22 Medicine ball 10 12 curl-up 22 Medicine ball 10 12 twist 22 Cool-down ✓✓ stretches 226

suggested readings American Academy of Pediatrics. 2008. Strength Acute effects of different warm-up protocols on training by children and adolescents. Pediatrics, 121: anaerobic performance in teenage athletes. Pediatric 835-840. Exercise Science, 17: 64-75. American College of Sports Medicine. 2007. ACSM’s Faigenbaum, A., Kraemer, W., Blimkie, C., Jeffreys, I., guidelines for exercise testing and prescription. 7th ed. Micheli, L., Nitka, M., & Rowland, T. In press. Youth Baltimore: Lippincott, Williams & Wilkins. resistance training: Updated position statement paper from the National Strength and Conditioning Asso- American Council on Exercise. 2009. ACEs advanced ciation. Journal of Strength & Conditioning Research. health & fitness specialist manual. C. Bryant & D. Green (Eds.). Monterey, CA: Healthy Learning. Faigenbaum, A., & McFarland, J. 2007. Guidelines for implementing a dynamic warm-up for physical Annesi, J., Westcott, W., Faigenbaum, A., & Unruh, J. education. Journal of Physical Education, Recreation and 2005. Effects of a 12-week physical activity protocol Dance, 78: 25-28. delivered by YMCA after-school counselors on fit- ness and self-efficacy changes in 5-12-year-old boys Faigenbaum, A., McFarland, J., Johnson, L., Kang, J., and girls. Research Quarterly for Exercise and Sport, 76: Bloom, J., Ratamess, N., & Hoffman, J. 2007. Prelimi- 468-476. nary evaluation of an after-school resistance training program. Perceptual Motor Skills, 104: 407-415. Behm, D., Faigenbaum, A., Falk, B., & Klentrou, P. 2008. Canadian Society for Exercise Physiology Faigenbaum, A., McFarland, J., Keiper, F., Tevlin, W., position paper: Resistance training in children and Kang, J., Ratamess, N., & Hoffman J. 2007. Effects adolescents. Journal of Applied Physiology Nutrition of a short term plyometric and resistance training Metabolism, 33: 547-561. program on fitness performance in boys age 12 to 15 years. Journal of Sports Science and Medicine, 6: Benson, A., Torade, M., & Fiatarone, M. 2008. Effects 519-525. of resistance training on metabolic fitness in children and adolescents. Obesity Reviews, 9: 43-66. Faigenbaum, A., McFarland, J., Schwerdtman, J., Ratamess, N., Kang, N., & Hoffman, J. 2006. Dynamic British Association of Exercise and Sport Sciences. warm-up protocols, with and without a weighted 2004. BASES position statement on guidelines for vest, and fitness performance in high school female resistance exercise in young people. Journal of Sports athletes. Journal of Athletic Training, 41: 357-363. Sciences, 22: 383-390. Faigenbaum, A., & Mediate, P. 2006. The effects of Chu, D., Faigenbaum, A., & Falkel, J. 2006. Progressive medicine ball training on physical fitness in high plyometrics for kids. Monterey, CA: Healthy Learning. school physical education students, The Physical Educator, 63: 160-167. Cooper Institute for Aerobics Research. 1999. Fitness- gram test administration manual. 2nd ed. Champaign, Faigenbaum, A., Milliken, L., Cloutier, C., & Westcott, IL: Human Kinetics. W. 2004. Perceived exertion during resistance exer- cise in children. Perceptual Motor Skills, 98: 627-637. Faigenbaum, A. 2007. Resistance training for children and adolescents: Are there health outcomes? Ameri- Faigenbaum, A. Milliken, L., LaRosa Loud, R., Burak, B., can Journal of Lifestyle Medicine, 1: 190-200. Doherty, C. & Westcott, W. 2002. Comparison of 1 day and 2 days per week of strength training in children. Faigenbaum, A., Farrell, A., Radler, T., Zbojovsky, Research Quarterly for Exercise and Sport, 73: 416-424. D., Chu, D., Ratamess, N., Kang, J., & Hoffman, J. 2009. “Plyo Play”: A novel program of short bouts Faigenbaum, A., Milliken, L., & Westcott, W. 2003. of moderate and high intensity exercise improves Maximal strength testing in children. Journal of physical fitness in elementary school children. The Strength and Conditioning Research, 17: 162-166. Physical Educator, 66: 37-44. Faigenbaum, A., Ratamess, N., McFarland, J., Kac- Faigenbaum, A., Kang, J., McFarland, J., Bloom, J., zmarek, J., Coraggio, M., Kang, J., & Hoffman, J. Magnatta, J.. Ratamess, N., & Hoffman, J. 2006. 2008. Effect of rest interval length on bench press 227

228 Suggested Readings performance in boys, teens and men. Pediatric Exercise prevention of sports injuries in youth. Clinical Sports Science, 20: 457-469. Medicine, 19: 821-834. Faigenbaum, A., & Westcott, W. 2001. Youth fitness. Micheli, L., & Purcell, L. 2007. The adolescent athlete: A San Diego: American Council on Exercise. practical approach. New York: Springer. Faigenbaum, A., & Westcott, W. Youth strength training. Milliken, L., Faigenbaum, A., LaRosa Loud, R., & West- 2005. San Diego: American Council on Exercise. cott, W. 2008. Correlates of upper and lower body muscular strength in children. Journal of Strength & Faigenbaum, A., & Westcott, W. 2007. Resistance Conditioning Research, 22: 1-8. training for obese children and adolescents. Presi- dent’s Council on Physical Fitness and Sports Research Mountjoy, M., Armstrong, N., Bizzini, L., Blimkie, Digest, 8: 1-8. C., Evans, J., Gerrard, D., Hangen, J., Knoll, K., Micheli, L., Sangenis, P., & Van Mechelen, W. 2008. Faigenbaum, A., Westcott, W., Larosa Loud, R., & IOC consensus statement: Training the elite young Long, C. 1999. The effects of different resistance athlete. Clinical Journal of Sport Medicine, 18: 122-123. training protocols on muscular strength and endur- ance development in children. Pediatrics, 104: e5. National Association for Sport and Physical Educa- tion. 2005. Physical education for lifelong fitness. 2nd Faigenbaum, A., Westcott, W., Micheli, L., Outer- ed. Champaign, IL: Human Kinetics. bridge, A., Long, C., LaRosa Loud, R., & Zaichkowsky, L. 1996. The effects of strength training and detrain- National Strength and Conditioning Association. ing on children. Journal of Strength and Conditioning 2008. Essentials of strength training and conditioning. Research, 10: 109-114. 3rd ed. T. Baechle & R. Earle (Eds.). Champaign, IL: Human Kinetics. Faigenbaum, A., Zaichkowsky, L.,Westcott, W., Micheli, L., and Fehlandt, A. 1993. The effects of a Ortega, F., Ruiz, J., Castillo, M., & Sjostrom, M. 2008. twice per week strength training program on chil- Physical fitness in childhood and adolescence: a dren. Pediatric Exercise Science, 5: 339-346. powerful marker of health. International Journal of Obesity, 32: 1-11. Hamill, B. Relative safety of weight lifting and weight training. 1994. Journal of Strength & Conditioning Roberts, S., Ciapponi, T., & Lytle, R. 2008. Strength train- Research, 8: 53-57. ing for children and adolescents. Reston, VA: National Association for Sports and Physical Education. Hebestreit, H., & Bar-Or, O. (Eds.). 2008. The young athlete. Malden, MA: Blackwell. Rowland, T. 2005. Children’s exercise physiology. 2nd ed. Champaign, IL: Human Kinetics. Hoffman, J. 2006. Norms for health, fitness, and perfor- mance. Champaign IL: Human Kinetics. Strong, W., Malina, R., Blimkie, C., Daniels, S., Dishman, R., Gutin, B., Hergenroeder, A., Must, Jeffreys, I. 2008. Coaches guide to enhancing recovery in A., Nixon, P., Pivarnik, J., Rowland, T., Trost, S., & athletes: A multidimensional approach to developing the Trudeau, F. 2005. Evidence based physical activity for performance lifestyle. Monterey, CA: Healthy Learning. school-age youth. Journal of Pediatrics, 146: 732-737. Malina, R. 2006. Weight training in youth-growth, Vaughn, J., & Micheli, L. 2008. Strength training rec- maturation and safety: an evidenced based review. ommendations for the young athlete. Physical Medicine Clinical Journal of Sport Medicine, 16:478-487. and Rehabilitation Clinics of North America, 19: 235-245. Malina, R., Bouchard, C., & Bar-Or, O. 2004. Growth, Westcott, W. 1979. Female response to weight lifting. maturation, and physical activity. 2nd ed. Champaign, Journal of Physical Education, 77: 31-33. IL: Human Kinetics. Westcott, W., Tolken, J., & Wessner, B. 1995. School- Mediate, P., & Faigenbaum, A. 2007. Medicine ball for based conditioning programs for physically unfit all kids. Monterey, CA: Healthy Learning. children. Strength and Conditioning Journal, 17: 5-9. Micheli, L., Glassman, R., & Klein, M. 2000. The

index Note: The italicized f and t following page numbers refer to figures and tables, respectively. A barbell front squat 60 and muscle and connective tissue 7 ABC ball 182t barbell plates 194 boredom, avoiding 211 abdominal curl 20t, 90, 187t, 197t barbells 36–37 brachialis, illustrated 18f abdominal region, strengthening 202 barbell squat 196t brachioradialis abilities, sensitivity to 15 bar dip 148, 196t dumbbell hammer curl 53 acute injury, reducing risk 201 baseball, power- and strength-building illustrated 18f adjustable barbells and dumbbells 37 breastrokers 206 adolescents exercises 203 breathing techniques 26 growth spurts 27 basic strength and power C possible outcomes of strength training ages 7 to 10 177–178 calcium strength-training exercises 179 in dairy products 220 171 strength-training program 179 as essential nutrient 217 advanced strength and power training considerations 183–184 for strong bones 224 ages 15 to 18 193 warm-up and cool-down components calf stretch 175t machine and free-weight strength- carbohydrate 178 as essential nutrient 217 training exercises 195 basketball, power- and strength-building in fruit 219 medicine ball and elastic band strength- in grains 219 exercises 203–204 requirements 224 training exercises 195–197 beans 220–221 in vegetables 219 strength-training program 194–195 benches 35 cardiorespiratory endurance, soccer 205 training considerations 197–200 biceps chest muscles warm-up and cool-down components biceps curl 89, 187t, 197t medicine ball chest pass 131 chin-up 147, 196t medicine ball lunge pass 130 194 dumbbell biceps curl 51, 188t, 196t medicine ball push 133 aerobic fitness 5t dumbbell hammer curl 53 medicine ball squat toss 129 agility 6t dumbbell incline biceps curl 52 chest press 20t, 81, 180t, 187t, 197t, 226 American Alliance for Health, Physical dumbbell one-arm row 43, 180t, 188t, chest stretch 175t children Education, Recreation and Dance 4 196t abdominal and lower-back strength 38 American Dietetic Association 218 dumbbell upright row 45 ages 7 to 10 177–184 anemia, risk with weak nutrition 217 elastic band biceps curl 110 ages 11 to 14 185–192 ankle jump 155 elastic band lat pull-down 108 ages 15 to 18 193–200 anterior deltoid elastic band seated row 109 body-weight exercises 141–142 barbell bench press 40 elastic band upright row 106 body-weight training 139–140 chest press 81 free-weight exercises and machine competition not primary goal 181 dumbbell chest fly 42 elastic bands 99 dumbbell chest press 39 exercises 20t focus on proper exercise technique 26 dumbbell incline press 41 front pull-down 83 free-weight exercises 35–36, 37 elastic band standing chest press 104 illustrated 18f giving bodies chance to recover 26 medicine ball push-up 121 medicine ball biceps curl 124, 181t listening to 17 medicine ball supine chest press 120 power clean 67–68 medicine balls 99–100 antioxidant vitamins 224 seated row 82, 180t, 197t not miniature adults 15 arm muscles snatch 69–70 plyometric training 140–141 medicine ball backward throw 135 weight-assisted chin-up 197t possible outcomes of strength training medicine ball chest pass 131 biceps curl 20t, 89, 187t, 197t, 226 medicine ball lunge pass 130 bodybuilding, vs. strength training 5–6 171 medicine ball overhead throw 134 body composition 5t preparatory conditioning 170–171 medicine ball push 133 body-weight circuit training 140 teaching about their bodies 23 medicine ball side pass 132 body-weight exercises understanding 26–27 medicine ball single-arm toss 136 about 141–142 working in small groups 35 medicine ball squat toss 129 ages 11 to 14 189 children’s nutritional needs around the world 113 power exercises 155–164 about 222 attendance rates 177 strength exercises 143–154 carbohydrate 224 attire, comfortable 25 body-weight heel raise 145 hydration 224 B body-weight lunge 144 protein requirements 222–223 back extension 187t body-weight power training 140 snack foods 224–225 back squat 30f body-weight squat 143 vitamins and minerals 223–224 backward jump and freeze 157 body-weight strength training 140 child-sized equipment balance, definition 6t body-weight training machine exercises, ages 7 to 10 180t ball crunch 182t about 139–140 barbell back squat 59 using body weight as resistance 140– barbell bench press 40, 196t barbell deadlift 61 141 bones calcium for strong bones 224 229

230 Index child-sized equipment (continued) dumbbell lunge 20t, 62, 180t performing 28 machine exercises, ages 11 to 14 187t dumbbell one-arm row 20t, 43, 180t, relationship with recovery 171 for smaller children 18 showing 28 chin-up 147, 196t 188t, 196t exercise area concepts, explaining at cognitive level 177 dumbbell overhead press 46, 196t secured against unauthorized use 38 cone jump 159 dumbbell pullover 20t, 44 ventilated and free of clutter 25, 35 contrast shower 215 dumbbells 36–37 exercise technique cool-down dumbbell shoulder internal rotation 50 checklist 29, 30f after strength training 23 dumbbell shrug 48 focus on 26 ages 7 to 10 178 dumbbell side lunge 20t, 63 proper 28 ages 11 to 14 185 dumbbell squat 20t, 58, 180t, 188t exertion, rating level of 21f ages 15 to 18 194 dumbbell step-up 20t, 64, 180t, 196t external oblique lactate removal 215 dumbbell triceps extension 196t diagonal trunk curl 149 sample workout log 226 dumbbell triceps kickback 20t, 54, 188t illustrated 18f static stretching exercises 173, 202 dumbbell triceps overhead extension 20t medicine ball twist and turn 127 coordination 6t dumbbell upright row 45 prone plank 153 correct exercise technique 183 dumbbell wrist curl 55 rotary torso 92 curl-up dumbbell wrist extension 56 side plank 154 illustrated 10 dynamic motivation 172–173 trunk curl 149 as strength-building exercise 140 dynamic warm-up F D ages 7 to 10 178 fail-pass mentality, avoiding 8 dairy products 220 ages 11 to 14 185 fat dancing, power- and strength-building ages 15 to 18 194 content of meat, fish, poultry, and eggs sample routine 174t exercises 204 for sport conditioning 202 221t dehydration 224 E in dairy products 220 DeLorme-Watkins training protocol 21 education, major focus on 28 in meat and beans 220 deltoids elastic band biceps curl 110, 182t monounsaturated fat 218, 221 bar dip 148 elastic band exercises polyunsaturated fat 218, 221 dumbbell incline press 188t about 101 saturated fat 217, 219, 221, 222, 225 dumbbell lateral raise 47, 180t ages 7 to 10 183 feedback, constructive 28, 35 dumbbell overhead press 46, 196t ages 11 to 14 189–190 fiber dumbbell upright row 45 ages 15 to 18 195–197 in fruit 220 elastic band lateral raise 107 lower-body exercises 102–103 in grains 219 elastic band seated shoulder press 105 upper-body exercises 104–111 insufficient intake of 217 elastic band upright row 106 elastic band lateral raise 107 in vegetables 219 free-weight exercises and machine elastic band lat pull-down 108 field hockey, power- and strength-build- elastic band leg curl 103 exercises 20t elastic bands ing exercises 205 illustrated 18f about 99 figure skating, power- and strength- lateral raise 86 training with 101 medicine ball backward throw 198t elastic band seated row 109 building exercises 204 medicine ball front-shoulder raise 119, elastic band seated shoulder press 105 finger extensors 18f elastic band squat 102 finger flexors 18f 181t elastic band standing chest press 104 fitness medicine ball overhead squat 198t elastic band triceps extension 111 assessments 8–9 medicine ball overhead throw 190t, elastic band upright row 106, 182t components 5t emotional maturity 22 workout development 29 198t endurance assessment 9 fitness circuit medicine ball pullover 181t equipment, using safely 29, 31–32 ages 7 to 10 181, 182t medicine ball single-arm toss 190t erector spinae ages 11 to 14 191–192 medicine ball single-leg dip and reach back extension 187t Fitnessgram 8–9, 10, 11 barbell back squat 59 Fitnessgram Test Administration Manual 10 198t barbell deadlift 61 fitness testing 177 medicine ball two-hand hold 126 barbell front squat 60 fixed barbells and dumbbells 37 overhead press 85, 187t, 197t dumbbell squat 58 flexibility 5t power clean 67–68 free-weight exercises and machine flutter feet 182t push press 71 flutter kicking 206 push-up 146 exercises 20t football, power- and strength-building snatch 69–70 kneeling hip extension 152 development, long-term 216 lower-back extension 91, 197t exercises 204–205 diabetes 217 medicine ball lower-back lift 190t, 198t footwear 12, 25 diagonal trunk curl 149 medicine ball lower-back pull 128 fractures, risk with weak nutrition 217 dietary requirements 217 power clean 67–68 free-weight exercises differences, sensitivity to 15 prone back raise 180t, 188t, 196t about 38 distance running, power- and strength- push press 71 ages 11 to 14 188 snatch 69–70 ages 15 to 18 195, 196t building exercises 207 essential nutrients 217 lower-body exercises 58–66 double-leg takeoffs 204 exercise total-body exercises 67–71 dumbbell bench press 20t, 180t, 188t choice and order of 19 upper-body exercises 39–58 dumbbell biceps curl 20t, 51, 188t, 196t demonstrating 35 free weights dumbbell chest fly 42, 196t discussing 28–29 about 35–36 dumbbell chest press 39 explaining 28 exercises for major muscle groups 20t dumbbell exercises golden hour after 225 training with 36–38 ages 7 to 10 180t intensity and volume of 170 freezer jump 182t ages 11 to 14 188t naming 28 front deltoid dumbbell external rotation 49 observing 28 barbell bench press 196t dumbbell hammer curl 53 with peers 199 bar dip 196t dumbbell heel raise 20t, 65 chest press 180t, 187t, 197t dumbbell incline biceps curl 20t, 52 dumbbell bench press 180t, 188t dumbbell incline press 41, 188t dumbbell lateral raise 20t, 47, 180t

Index 231 medicine ball chest pass 198t medicine ball lunge pass 198t medicine ball strength-training exercises medicine ball chest push 190t medicine ball overhead squat 198t 188–189 medicine ball push-up 198t medicine ball single-leg dip 117, 190t medicine ball side pass 198t medicine ball single-leg dip and reach strength-training program 185–186 medicine ball supine chest press 181t training considerations 189–192 weight-assisted bar dip 197t 198t warm-up and cool-down components front pull-down 20t, 83, 187t medicine ball squat toss 190t, 198t fruit 219–220 medicine ball walking lunge 190t 185 FUNdamental fitness 3, 6–7 power clean 67–68 internal oblique G push press 71 diagonal trunk curl 149 gastrocnemius snatch 69–70 illustrated 18f body-weight heel raise 145 hamstring stretch 175t medicine ball twist and turn 127 dumbbell heel raise 65 hanging knee raise 150, 187t prone plank 153 free-weight exercises and machine health-related fitness components 5 rotary torso 92 health screening 12, 18–19 side plank 154 exercises 20t healthy eating trunk curl 149 heel raise 80 basics of 218–219 J illustrated 18f fruit 219–220 jog and catch 115 power clean 67–68 grains 219 jump and freeze 156 push press 71 meat and beans 220–221 jumping ability, enhancing 203–204 snatch 69–70 milk products 220 jumps, power- and strength-building general adaptation syndrome 211 oil 221–222 giant steps 174t vegetables 219 exercises 206–207 gluteals healthy fitness zone 10 K barbell back squat 59 heart disease 217 knee injury, female susceptibility to 170 barbell deadlift 61 heel raise 20t, 80 knee lift 114 barbell front squat 60 heel-up 174t kneeling hip extension 152 barbell squat 196t high five 182t knowledgeable instructors 26 body-weight lunge 144 high jacks and low jacks 174t L body-weight squat 143 high-knee march 174t large-muscle-group exercises 195 dumbbell lunge 62, 180t high-knee skip 174t lateral cone jump 160 dumbbell side lunge 63 hip abduction 20t, 79, 197t lateral raise 86, 226 dumbbell squat 58, 180t, 188t hip abductors lateral shuffle 174t dumbbell step-up 64, 180t, 196t dumbbell side lunge 63 latissimus dorsi elastic band squat 102 free-weight exercises and machine chin-up 147, 196t leg press 75, 180t, 187t, 197t dumbbell one-arm row 43, 180t, 188t, medicine ball front squat 116, 181t, 190t exercises 20t medicine ball lunge 118, 181t hip abduction 20t, 79, 197t 196t medicine ball lunge pass 198t strengthening 204, 205 dumbbell pullover 44 medicine ball overhead squat 198t hip adduction 20t, 78, 197t elastic band lat pull-down 108 medicine ball single-leg dip 117, 190t hip adductors elastic band seated row 109 medicine ball single-leg dip and reach dumbbell side lunge 63 free-weight exercises and machine free-weight exercises and machine 198t exercises 20t medicine ball squat toss 190t, 198t exercises 20t front pull-down 83, 187t medicine ball walking lunge 190t hip adduction 20t, 78, 197t illustrated 18f power clean 67–68 illustrated 18f medicine ball backward throw 198t push press 71 strengthening 204, 205 medicine ball overhead throw 190t, snatch 69–70 hip extensors, kneeling hip extension 152 gluteus maximus 18f hip flexors, hanging knee raise 150, 187t 198t glycemic index, carbohydrate 224 hockey, power- and strength-building medicine ball pullover 122, 181t golden hour, after exercise 225 power clean 67–68 growth cartilage injury 26 exercises 205 pullover 84 growth retardation, false assumption home-cooked meals 217 seated row 82, 180t, 197t homemade medicine balls 100 snatch 69–70 about 8 hydration 26, 224 weight-assisted chin-up 197t gum chewing 26 I leg curl 20t, 77, 180t, 187t, 197t, 226 H ice hockey, power- and strength-building leg extension 20t, 76, 180t, 187t, 197t, hamstrings barbell back squat 59 exercises 205 226 barbell deadlift 61 inchworm 174t leg muscles barbell front squat 60 infraspinatus medicine ball backward throw 135 barbell squat 196t illustrated 18f medicine ball lunge pass 130 body-weight lunge 144 rotary shoulder 96 medicine ball overhead throw 134 body-weight squat 143 injury medicine ball squat toss 129 dumbbell lunge 62, 180t acute injury 201 leg press 20t, 75, 180t, 187t, 197t, 226 dumbbell side lunge 63 growth cartilage injury 26 less intense training 214–215 dumbbell squat 58, 180t, 188t knee injury 170 lifting platforms 37 dumbbell step-up 64, 180t, 196t lower-back injury 36 linear periodization model 213–214 elastic band leg curl 103 overuse injury 201, 206, 207, 211 local muscular endurance 6t elastic band squat 102 reducing risk of 25, 195 long jump 11, 13f free-weight exercises 20t sport-related injury 169, 170, 193, 201 long-term development 216 illustrated 18f inner-thigh stretch 175t lower back, strength exercises for 204 leg curl 77, 180t, 187t, 197t insoluble fiber 219 lower back and hip stretch 175t leg press 75, 180t, 187t, 197t instruction, competent 183, 191 lower-back extension 20t, 91, 197t machine exercises 20t intermediate strength and power lower back injury 36 medicine ball front squat 116, 181t, 190t ages 11 to 14 185 lower-back region, strengthening 202 medicine ball lunge 118, 181t free-weight strength-training exercises lower-body exercises barbell back squat 59 188 barbell deadlift 61 machine strength-training exercises barbell front squat 60 186–187

232 Index lower-body exercises (continued) muscular endurance periodization dumbbell heel raise 65 health- and skill-related fitness compo- illustrated 212f dumbbell lunge 62 models of 213–214 dumbbell side lunge 63 nents 5t overreaching and overtraining 212–213 dumbbell squat 58 soccer 205 and recovery 211–212 dumbbell step-up 64 muscular fitness personalized programs 17 elastic band leg curl 103 definition 6t physical activity elastic band squat 102 enhancing 169 guidelines 3–5 heel raise 80 muscular strength 5t lack of 7 hip abduction 79 musculoskeletal systems, preparing 3, 27 Physical Best program 4 hip adduction 78 music, listening to 216 plate-loaded equipment 194 leg curl 77 MyPyramid 218–219, 220, 221, 223 play education 23–24 leg extension 76 N plyometrics leg press 75 neck extension 94, 195 definition 6t toe raise 66 neck extensor 94 as power training 140–141 low jacks and high jacks 174t neck flexion 93, 195 polyunsaturated fat 218, 221 M neck flexor 93 positive attitudes 23 machine exercises necklaces 26 postexercise stretching 173, 175t ages 11 to 14 186–187 neuromuscular system, in warm-up potassium 217 ages 15 to 18 195 power 6t for major muscle groups 20t 172–173 power clean 67–68 meat and beans 220–221 90-degree jump 162 power eating plan 217–218, 222 medicine ball backward throw 135, 198t 90-degree push-up 11 power exercises medicine ball biceps curl 124, 181t nonlinear periodization model 214 ankle jump 155 medicine ball chest pass 131, 198t nutrients, essential 217 backward jump and freeze 157 medicine ball chest push 190t nutrition cone jump 159 medicine ball curl-up 125, 181t, 226 carbohydrate 224 fewer repetitions of 36 medicine ball exercises children’s needs 222 jump and freeze 156 about 112 hydration 224 lateral cone jump 160 ages 7 to 10 181t protein requirements 222–223 medicine ball backward throw 135 ages 11 to 14 188–189, 190t snack foods 224–225 medicine ball chest pass 131 ages 15 to 18 195–197, 198t vitamins and minerals 223–224 medicine ball lunge pass 130 power exercises 129–136 O medicine ball overhead throw 134 strength exercises 116–128 obesity 7, 217 medicine ball push 133 warm-up exercises 113–115 obliques medicine ball side pass 132 medicine ball front-shoulder raise 119, 181t medicine ball twist and turn 190t, 198t medicine ball single-arm toss 136 medicine ball front squat 116, 181t, 190t medicine ball two-hand hold 190t medicine ball squat toss 129 medicine ball lower-back lift 190t, 198t off-season training 203 90-degree jump 162 medicine ball lower-back pull 226 oil 221–222, 222t power skipping 164 medicine ball lunge pass 130, 198t Olympic-style barbells 37 square jump 163 medicine ball overhead squat 190t, 198t one-repetition maximum strength test 8 standing jump and reach 158 medicine ball pullover 122, 181t osteoarthritis, risk of 201 zigzag jump 161 medicine ball push 133 overhead press 20t, 85, 187t, 197t powerlifting, vs. strength training 5–6 medicine ball push-up 121, 198t overtraining power skipping 164 medicine balls and overreaching 212–213 power training, value of 202 about 99–100 preventing 170 practice, adequate time for 28 how to make 100 overuse injury, reducing risk 201, 206, preparation training with 101 about 169 medicine ball side pass 132, 198t 207, 211 conditioning 169–170 medicine ball single-arm toss 136, 190t overweight children, body-weight train- dynamic motivation 172–173 medicine ball single-leg dip 117, 190t training youth 170–171 medicine ball single-leg dip and reach 198t ing 139–140 preseason training 203 medicine ball squat toss 129, 190t, 198t ovolactovegetarian diet 223 program prescriptions medicine ball supine chest press 120, 181t P about 17–18 medicine ball triceps press 123, 181t pectoralis major choice and order of exercise 19 medicine ball twist 226 barbell bench press 40, 196t play education 23–24 medicine ball twist and turn 127, 190t, 198t bar dip 148, 196t program considerations 22–23 medicine ball two-hand hold 126, 190t chest press 81, 180t, 187t, 197t repetition velocity 22 medicine ball V-sit 181t, 198t dumbbell bench press 180t, 188t rest intervals 22 medicine ball walking lunge 190t dumbbell chest fly 42, 196t training frequency 22 microtraumas 26 dumbbell chest press 39 training guidelines 18–19 milk products 220 dumbbell incline press 41, 188t training intensity 19–21 minerals elastic band standing chest press 104 training sets 21 as essential nutrient 217 free-weight exercises and machine progress, monitoring 177, 193 requirements 223–224 progression 32, 211. See also periodization monounsaturated fat 218, 221 exercises 20t progressive strength training 171 multidirectional exercises 202 illustrated 18f prone back raise 20t, 180t, 188t, 196t multijoint exercises 19, 188, 195 medicine ball chest pass 198t prone plank 153 multijoint free-weight lifts 35 medicine ball chest push 190t proper exercise technique 28 multiple-muscle exercises, with single- medicine ball push-up 121, 198t protein medicine ball side pass 198t in dairy products 220 muscle exercises 179, 186 medicine ball supine chest press 120, 181t as essential nutrient 217 multiple-muscle free-weight exercises 195 medicine ball two-hand hold 126 in meat and beans 220–221 multistation weight machines 74 push-up 146 requirements 222–223 muscle, and bones and connective tissue 7 weight-assisted bar dip 197t pullover 20t, 84 muscle groups, exercising larger before pelvic tilt 151 push press 71 perceived exertion scale for youth 21f push-up smaller 19 performance as strength-building exercise 140 muscle magazines 193 assessing 177 and nutrition 217–225

Index 233 as strength exercise 146 role modeling 222 risk of 169, 170, 193 push-up taps 182t rotary shoulder 96 sport-specific strength and power 201–207 Q rotary torso 92 spotting techniques 36, 37–38 quadriceps rotator cuff, strength exercises for 204 sprints, power- and strength-building barbell back squat 59 rotator cuff musculature barbell deadlift 61 dumbbell external rotation 49 exercises 206–207 barbell front squat 60 dumbbell shoulder internal rotation 50 sprint series 174t barbell squat 196t rugby, power- and strength-building square jump 163 body-weight lunge 144 staleness, avoiding 211 body-weight squat 143 exercises 204–205 standing flutter 174t dumbbell lunge 62, 180t Russian twist 114 standing jump and reach 158 dumbbell side lunge 63 S standing partner twist 182t dumbbell squat 58, 180t, 188t safety static stretching exercises dumbbell step-up 64, 180t, 196t in equipment use 29, 31–32 ages 7 to 10 178 elastic band squat 102 in exercise setting 18, 31 in cool-down 23, 173, 202 free-weight exercises and machine in youth strength-training program 25–26 illustrated 175t sample workout log 226 stepping trunk turns 174t exercises 20t saturated fat 217, 219, 221, 222, 225 stop-and-go activity, soccer 205 illustrated 18f seated medicine ball toss 11–12, 14f strength leg extension 76, 180t, 187t, 197t seated row 20t, 82, 180t, 197t, 226 definition 6t leg press 75, 180t, 187t, 197t sedentary lifestyle 3 early-maturing youth 12, 15 medicine ball front squat 116, 181t, 190t self-massage 215 late-maturing youth 12, 15 medicine ball lunge 118, 181t Selye, Hans 211 and nutrition 217–225 medicine ball lunge pass 198t sets 6t, 202 trunk muscle assessment 9 medicine ball overhead squat 198t shin splints 207 strength exercises medicine ball single-leg dip 117, 190t shoulder muscles bar dip 148 medicine ball single-leg dip and reach medicine ball backward throw 135 body-weight heel raise 145 medicine ball chest pass 131 body-weight lunge 144 198t medicine ball lunge pass 130 body-weight squat 143 medicine ball squat toss 190t, 198t medicine ball overhead throw 134 chin-up 147 medicine ball walking lunge 190t medicine ball push 133 diagonal trunk curl 149 power clean 67–68 medicine ball single-arm toss 136 hanging knee raise 150 push press 71 medicine ball squat toss 129 kneeling hip extension 152 snatch 69–70 shoulder rotator cuff 96 medicine ball biceps curl 124 quadriceps stretch 175t side plank 154 medicine ball curl-up 125 R single-joint exercises 19, 195 medicine ball front-shoulder raise 119 reaction 6t single-joint machine exercises 195 medicine ball front squat 116 realistic goals 199 single-leg reach 182t medicine ball lower-back pull 128 rear deltoid single-leg takeoffs 204 medicine ball lunge 118 chin-up 196t single-muscle exercises, with multiple- medicine ball pullover 122 dumbbell one-arm row 180t, 188t, 196t medicine ball push-up 121 front pull-down 187t muscle exercises 179, 186 medicine ball single-leg dip 117 seated row 180t, 197t single-set resistance training 21 medicine ball supine chest press 120 weight-assisted chin-up 197t single-station weight machines 74 medicine ball triceps press 123 recovery skill-related fitness activities medicine ball twist and turn 127 adequate time for 201–202 about 11 medicine ball two-hand hold 126 and periodization 211–212 long jump 11, 13f pelvic tilt 151 relationship with exercise 171 seated medicine ball toss 11–12, 14f prone plank 153 and rest 214–216 vertical jump 11, 12f push-up 146 between sets and exercises 22, 170, 171 skill-related fitness components 5 side plank 154 rectus abdominis sleep, adequate 216 trunk curl 149 abdominal curl 90, 187t small-muscle-group exercises 195 strength training diagonal trunk curl 149 snack foods 224–225 about 4–5 hanging knee raise 150, 187t snatch 69–70 ages 7 to 10 179–183 illustrated 18f soccer, power- and strength-building ages 11 to 14 185–189 medicine ball curl-up 125, 181t ages 15 to 18 194–200 medicine ball twist and turn 127, 190t exercises 205 beginning with light weights 26 medicine ball two-hand hold 126, 190t socialization 216 benefits for youth 3, 169–170 medicine ball V-sit 198t social support 193 challenges and successes 15 pelvic tilt 151 softball, power- and strength-building considering other activities 27 prone plank 153 definition 6t rotary torso 92 exercises 203 elastic bands 101 side plank 154 soft drinks 217 emotional maturity 12 trunk curl 149, 180t, 188t, 196t soleus evaluating program effectiveness 11 refined grains 219 body-weight heel raise 145 focus on form and technique 35 repetition dumbbell heel raise 65 getting ready 12, 15 definition 6t heel raise 80 guidelines 179, 185–186, 194 for power- and strength-building exer- illustrated 18f linear periodized workout sample 213t power clean 67–68 lowering injury risk 25 cises 202 push press 71 medicine balls 101 range establishment 21 snatch 69–70 nonlinear periodized workout sample 214t repetition velocity 22 soluble fiber 219 for obese youth 7 repetition maximum speed 6t possible outcomes in children and ado- definition 6t sport conditioning 202–203 strength testing 8 sport participants. See also young athletes lescents 171 resistance, using body weight as 140–141 muscular fitness before participation 27 for sport participants 7 resistance machine exercises, ages 15 to planning to maximize recovery 171 training guidelines 18–19 strength training for 7 training intensity 19–21 18 197t sport programs 3 vs. weightlifting, powerlifting, and body- rest and recovery 214–216 sport-related injury and high health care costs 201 building 5–6

234 Index stress fractures 207 triceps extension 20t, 87, 197t, 226 vegan diet 223 striking actions 203, 205, 206 triceps press-down 88, 187t vegetables 219 strong bones 224 trunk curl 19, 20t, 149, 180t, 188t, 196t vegetarian diet 223 subscapularis 96 trunk extensions 19 vertical jump 11, 12f super forearm 95 trunk lift 10 visualization 216 supervision 18–19, 22–23, 183, 191 trunk muscles vitamins supraspinatus 96 assessment 9 as essential nutrient 217 swimming, power- and strength-building medicine ball backward throw 135 in fruit 219–220 medicine ball overhead throw 134 in grains 219 exercises 206 medicine ball side pass 132 requirements 223–224 T medicine ball single-arm toss 136 in vegetables 219 target practice 182t trunk region, strengthening 202 volleyball, power- and strength-building teachers, quality of 28–29 turn on 172–173 tennis, power- and strength-building U exercises 203–204 undulating periodization model 214 W exercises 206 upper-back stretch 175t walking lunge 182t ten-repetition maximum strength test 8 upper-body exercises warm-up teres major 18f abdominal curl 90 ages 7 to 10 178 teres minor 96 barbell bench press 40 ages 11 to 14 185 tibialis anterior biceps curl 89 ages 15 to 18 194 illustrated 18f chest press 81 dynamic motivation 172–173 toe raise 66 dumbbell biceps curl 51 dynamic warm-up routine 174t toe raise 66 dumbbell chest fly 42 sample workout log 226 total-body exercises dumbbell chest press 39 before strength training 23 power clean 67–68 dumbbell external rotation 49 warm-up exercises, medicine balls push press 71 dumbbell hammer curl 53 around the world 113 snatch 69–70 dumbbell incline biceps curl 52 jog and catch 115 track, power- and strength-building exer- dumbbell incline press 41 knee lift 114 dumbbell lateral raise 47 Russian twist 114 cises 206–207 dumbbell one-arm row 43 wood chopper 113 training considerations dumbbell overhead press 46, 196t water, as essential nutrient 217, 224 activities between sessions 215 dumbbell pullover 44 Web sites advanced strength and power 197–200 dumbbell shoulder internal rotation 50 American Dietetic Association 218 basic strength and power 183–184 dumbbell shrug 48 Fitnessgram 10 intermediate strength and power 189– dumbbell triceps kickback 54 MyPyramid 218 dumbbell upright row 45 weight-assisted bar dip 197t 192 dumbbell wrist curl 55 weight-assisted chin-up 197t sessions per week 202 dumbbell wrist extension 56 weight benches 37 for sport conditioning 202–203 elastic band biceps curl 110 weight lifting, vs. strength training 5–6 training cycles 213 elastic band lateral raise 107 weight machine exercises training equipment 18 elastic band lat pull-down 108 about 74 training frequency 22 elastic band seated row 109 ages 11 to 14 186 training intensity 19–21 elastic band seated shoulder press 105 lower-body exercises 75–80 training logs 29 elastic band standing chest press 104 upper-body exercises 81–96 training plateaus 211 elastic band triceps extension 111 weight machines 73–74 training platforms 35, 38 elastic band upright row 106 weight racks 35 training sets 21 front pull-down 83 whole grains 219 training youth 170–171 lateral raise 86 winners-losers atmosphere, avoiding trapezius 18f lower-back extension 91 triceps neck extension 94 23–24 barbell bench press 40, 196t neck flexion 93 wood chopper 113 bar dip 148, 196t overhead press 85 work out 172, 173 chest press 81, 180t, 187t, 197t pullover 84 workout logs 29, 193, 226 dumbbell bench press 180t, 188t rotary shoulder 96 wrist extensor dumbbell chest press 39 rotary torso 92 dumbbell wrist extension 56 dumbbell incline press 41, 188t seated row 82 super forearm 95 dumbbell overhead press 46, 196t super forearm 95 wrist roller 57 dumbbell triceps extension 196t triceps extension 87 wrist flexor dumbbell triceps kickback 54, 188t triceps press-down 88 dumbbell wrist curl 55 elastic band seated shoulder press 105 wrist roller 57 super forearm 95 elastic band standing chest press 104 upper-body strength assessment 9 wrist roller 57 elastic band triceps extension 111 upper trapezius wrist pronator 95 free-weight exercises and machine dumbbell overhead press 46 wrist roller 57 dumbbell shrug 48 wrist supinator 95 exercises 20t dumbbell upright row 45 Y illustrated 18f elastic band seated shoulder press 105 young athletes. See also sport participants medicine ball chest pass 198t elastic band upright row 106 preparatory strength training 199 medicine ball chest push 190t overhead press 85, 187t, 197t sport-specific strength and power medicine ball overhead throw 190t, 198t power clean 67–68 medicine ball push-up 121, 198t push press 71 201–207 medicine ball side pass 198t snatch 69–70 too much specialization 203 medicine ball single-arm toss 190t urine color, and hydration 224 youth fitness pyramid 4f medicine ball supine chest press 120, 181t U.S. Department of Agriculture 218 youth plyometric training guidelines 141 medicine ball triceps press 123, 181t V youth strength training. See strength medicine ball two-hand hold 126 variation, in program 198 overhead press 85, 187t, 197t training push-up 146 Z triceps extension 87, 197t zigzag jump 161 triceps press-down 88, 187t weight-assisted bar dip 197t triceps and lat stretch 175t

About the Authors Avery D. Faigenbaum, EdD, CSCS, is a professor in the department of health and exercise science at the College of New Jersey. Dr. Faigenbaum is a leading researcher and practitioner in pediatric exercise sci- ence, with nearly 20 years of experience in working with children and adolescents. He has authored more than 100 scientific articles, 20 book chapters, and 7 books related to youth fitness and conditioning. In addition, Dr. Faigenbaum has lectured nationally and internationally to health and fitness organizations and has developed youth fitness programs for YMCAs, rec- reation centers, physical education classes, and after- school sport programs. Dr. Faigenbaum is a fellow of the American College of Sports Medicine and of the National Strength and Conditioning Association. He is also a member of the International Scientific Advisory Committee and was a member of the Massachusetts Governor’s Council on Physical Fit- ness and Sports for 7 years. Wayne L. Westcott, PhD, CSCS, is a fitness research director at the South Shore YMCA and instructor of exercise science at Quincy College, both in Quincy, Massachusetts. He has served as a strength-training consultant for Nautilus, the United States Navy, the American Council on Exercise, the President’s Council on Physical Fitness and Sports, and the YMCA of the USA. He has also been an editorial advisor for many publications, including Physician and Sportsmedicine, Fitness Management, On-Site Fitness, Prevention, Shape, and Men’s Health. He has authored or coauthored 23 books on strength training worldwide and has helped numerous colleges, schools, YMCAs, and fitness centers develop youth strength-training programs. 235

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