Starting a weight training programme
- 1. Speed4Sports Designing a Strength Training Programme for Children & Teenagers www.aledhughes.ie Speed4Sports www.aledhughes.ie
- 2. Probably the best way to introduce athletes to strength training is to have them perform ‘body-weight’ exercises. Speed4Sports www.aledhughes.ie
- 3. These exercises use the athlete’s own body weight as the resistance. Speed4Sports www.aledhughes.ie
- 4. These exercises can include: Push ups Pull ups Sit ups Back extensions Lunges Single Leg Lunges Squats Step-ups Dips Tricep Dips Plank 360 Planks Scorpions IYTW Shoulder Press Calf Raises Speed4Sports www.aledhughes.ie
- 5. The benefits of these exercises are several-fold. First, this type of exercise is inexpensive and easy to implement Speed4Sports www.aledhughes.ie
- 6. Second, these exercises strengthen the core muscles of the body (the core is defined as the muscles surrounding the body’s center of mass – namely the abs, lower back, and hip musculature) that help to stabilize the body. It is important to develop a solid strength base in these muscles before progressing on to more advanced exercises Speed4Sports www.aledhughes.ie
- 7. The initial goal of any programme should be to build some muscular endurance. Speed4Sports www.aledhughes.ie
- 8. Initially performing one set of 15 repetitions. As the athletes develop, strive to complete three sets of each exercise, each containing 6 -15 repetitions, three times a week as part of the regular program Speed4Sports www.aledhughes.ie
- 9. As an athlete matures physically and emotionally, you can begin to introduce more complex exercises (multi-joint lifts, free weights, low intensity plyometric as examples) into the programme Speed4Sports www.aledhughes.ie
- 10. If strength training is a part of the overall training program, it is important to make it consistent – when strength training is stopped, detraining (a loss of strength and the strength associated benefits) will occur Speed4Sports www.aledhughes.ie
- 11. Contact us directly through www.aledhughes.ie to get a FREE sample programme for children & teenagers Speed4Sports www.aledhughes.ie
- 12. Speed4Sports www.aledhughes.ie Speed4Sports www.aledhughes.ie