14 Oct Progression and structure of training programs for youth development

One of the areas that has been unclear in addressing strength training for children is actual program design and progression. Accredited Exercise Scientist, Thomas Wheeler, talks us through the basics of an ideal youth strength and conditioning program.

Previously, other bodies releasing position statements on this matter have made very general guidelines regarding program design and progression for children. The Australian Strength and Conditioning Association (ASCA) has attempted to put together clear guidelines so that coaches can develop safe and effective strength programs for kids.

Several studies have shown that children can benefit from training; Tsolakis et al., (2004) examined the effects of two months of resistance training on 11-year-old boys. The children performed three strength-training sessions per week on non-consecutive days. 6 exercises were performed on variable resistance machines at 3 sets of 10 with 1-minute rest periods. The children in this study reported no injuries apart from some delayed onset muscle soreness after the first three training session. By the end of the study the children had increased their isometric strength by 17.5% and their resting testosterone level by 124% from the baseline figures. This was statistically significant when compared to a non-training control group.

Several studies have shown that children can benefit from training.

The ASCA recommends 4 levels of training. These levels are indicated by both age and ability. A series of simple tests have been devised to ensure that the appropriate level of motor control has been developed. It is important when designing programs for children, that one keeps in mind the principles of long term athlete development.

The levels are:

• Level 1 – 6-9 Years of age
• Level 2 – 9-12 Years of age
• Level 3 – 12-15 Years of age
• Level 4 – 15-18 Years of age

These levels are not only age dependent but ability dependent. For a child to progress from one level to the next they are required to complete a number of tests. Only when they have satisfied both age and ability tests may they progress to the next level of development. Therefore, if a child is 11 years of age but has no training history and cannot perform the test required to move on to level 2 then he or she must start at level 1. Often the child will be able to progress faster through the level due to their increased maturity and development.

Moving from level 1 to level 2

To enter level 1 there are no ability tests, the child must simply qualify by age. However, to move from level 1 to level 2 the following tests must be satisfactorily completed:

The ASCA recommends 4 levels of training. These levels are indicated by both age and ability.

• Hold a “plank” position for 60 seconds
• Perform 10 well controlled back extensions
• Perform 10 well controlled full range double legged squats
• Perform 10 well controlled pushups on the toes, chest to touch the ground and arms to achieve full extension
• Perform 5 well controlled lunges with the back knee (feather) touching the ground and good balance
• Wall squat 90 degrees for 60 seconds
• Touch the toes in the sit and reach test with control

These tests primarily assess motor control which is essential to progressing onto more advanced exercises.

Moving from level 2 to level 3

To enter level 3, the child must be a minimum of 12 years of age and be able to complete the following tests:

• Satisfy the requirements for level 2
• Hold the “plank” position for 90 seconds
• Perform 10 well controlled repetitions of bench press at 40% of body weight
• Perform 10 well controlled dumb bell rows at 15% of bodyweight in each hand
• Perform 10 well controlled chin ups with legs out straight and a supinated (underhand) grip
• Perform 10 well controlled lunges, back knee (feather) touching the ground with 10% of body weight in each hand and good balance
• Reach 5cm beyond their toes in the sit and reach test

It is important when designing programs for children, that one keeps in mind the principles of long term athlete development.

Moving from level 3 to level 4

To enter level 4, the child must satisfy the age requirements and:

• Satisfy the requirements for level 2 and 3
• Hold a “plank” position for 120 seconds
• Perform 5 well controlled single leg squats to full range.
• Perform 10 well controlled parallel bar dips (for boys) or 10 well controlled bench dips (for girls)
• Perform 10 well controlled chinups (for boys) or a 90 second arm hang with the elbows at 90 degrees (for girls).
• Perform 10 well controlled repetitions of bench press at 70% body weight (for boys) or 50% of bodyweight (for girls)

In some cases, at the discretion of the coach these tests of muscular function and control may need to be modified for children who exceptionally tall or heavy such as basketball players or rugby players.

The ASCA makes the point that while there are many reasons for strength training, the primary goal in stages 1-3 should be on limb control and stability. By ensuring the intial three stages are properly completed the child can go onto level 4 with more advanced training goals such as improved maximal strength, power, hypertrophy (size) and so on.