By:
Brian J. Grasso
www.DevelopingAthletics.com
Should
pre-adolescent kids lift weights or shouldn't they? Will it
stunt their growth or increase their likelihood of future sporting
success? Is growth plate damage a real concern or merely an
exaggerated issue?
This
debate has raged on for years.
Hopefully,
this article will help clear up some of the concerns.
To
start, there are definately differences between adolescent boys
and adolescent girls with respect to strength and strength production.
In boys, absolute muscular strength (the greatest amount of
force an individual can produce) grows consistently between
the ages of 7 - 19. In girls, strength gains are incurred on
a consistent level until about the age of 15, when a period
of stagnation occurs and strength gains plateau, and in fact
begin to fall. By the end of the pubescent ages, boys are roughly
50% stronger than girls.
There
are several factors to consider when programming strength training
for young athletes. -
1.
Central Nervous System Maturity - The true argument with respect
to children and weight lifting should not be based on the maturity
(or in this case immaturity) of the child's muscular system,
but rather the advancement of the child's CNS. Within proper
application of load, volume and intensity, a child's muscular
system will not be compromised by weight training activities.
However, a lack of motor control (a function of the CNS) will
affect the child's ability to perform weight-training exercises
safely. It is therefore the maturity of the CNS that is the
ultimate determining factor.
2.
Cross Section Of Muscle – A larger muscle infers a greater
strength potential. While hypertrophy of this sort is not hormonally
possible with pre-adolescent athletes, this fact is why I advocate
that early adolescent athletes train with hypertrophy-based
responses in mind.
3.
Biological Maturity – Biological age, unlike a child’s
chronological age, is not actually visible. Biological age is
based in large part to the “physiological development
of the various organs and systems in the body” (Bompa,
2000). For example, the adequate development of bone, the efficiency
of the heart and lungs to transport oxygen; these are examples
of items that comprise biological age. This becomes important
when determining the volume or intensity of the training program
for the young athlete.
4.
Hormonal Issues – Androgenic (muscle building) hormones
are low in pre-adolescent athletes. This means that hypertrophy-based
responses are all but impossible. Strength gains are however,
very possible.
5.
Technical Issues – Providing a proper foundation of the
technical merits of strength training is paramount when working
with youngsters.
On
the argument of effectiveness, adequately programmed strength
training has shown considerable positive effects with regards
to pre-adolescents. A study quoted by Dr. Drabik in his wonderful
book, “Children & Sports Training”, showed a
40% increase in strength for boys and girls (aged 10 –
11) following a nine-week strength-training program. In terms
of danger or contraindication, the greatest concern lies in
ligament
or bone damage. Elastic, young skeletons and connective tissue
can be injured if loads are excessive. That follows the mantra
that with kids, loads must be kept low and proper form strictly
followed.
Of
interesting note is the argument regarding strength training
and stunted growth. In the event of bone or growth plate damage
(which is unlikely during strength training if the program is
designed correctly), growth can in fact be stunted. But, if
proper strength training parameters are prescribed, than the
opposite is true. Muscle pull (which refers to the tension or
‘tugging’ where the muscle attaches to the bone
– incurred during muscle contraction), is a significant
factor that stimulates bone thickness. More over, ‘intermittent
use of submaximal resistance stimulates height growth’
(Drabik, 1996).
One
keynote point that I have preached endlessly is the fact that
an orthopedic assessment MUST precede any strength training
prescription. Postural defects can be made worse by incorrect
application of strength training, and conversely improved by
correct application. An assessment is a mandatory pre-cursor
to any child-based strength-training program.
Here
is a list of exercises to do with young athletes –
(This list is adopted from “Children & Sports Training”,
by Dr. Drabik).
The
exercises in this list get progressively more difficult. Start
younger athletes on the earlier exercises, and progress them
systematically over the years.
