What Age For Weightlifting?

The previous thread in this section speaks about adolscent training - http://www.pponline.co.uk/community/viewtopic.php?t=2028 so will not go into too much detail.

It is fine for anyone to complete resistance training as long as inexperienced and young athletes work on technical mastery and not looking at maximal loading. Not all reistance training is maximal loads - this is why some (especially educators) state that no youth should complete resistance training. It is all about progression but at the speed of the athletes capability and not the trainers desired speed.

Athletes will produce greater forces while completing other tasks such as sprinting, jumping over walls/out of trees and clinmbing apparatus so I would not worry about the myths that all weight training will stunt growth - it wont. You just need to be careful of what is completed. In fact weight lifting is important to athletes at a young age so that when they can safely lift greater loads, they can safely handle the loading with great technique and you are not wasting time having to teach athletes to lift from scratch. I work with a variety of athletes. Some of them are in late teens. Some of them have never lifted before so are already a couple of years behind their peers in the potential to express physical strength.

Hi

I agree with Alex, start them out training the correct way and don't overload their body with maximum intensity until they are in their mid teens. Pay attention to the clues to fatigue, i.e. perspiration, breathing, movement precision, concentration, disposition, mood and their willingness to participate in the activity you are working on at the time.

The training loads for these athletes is similar to an adult in that the composition is physical, physiological-biochemical and psychological for each one and each of these components has to be addressed in their training regimen.

Unsupervised lifting will cause injury; it is not if but when.

As for the 'stunt your growth' nonsense it has been disproved so often that it deserves to be put to rest for ever!

Plyometrics :wink:

The epiphysis of teenagers does not respond well to loading at younger ages, the hip joint for examply can slip if too much load has been placed through it usually due to a lack in core stability producing a high peak force trhought the joint
. However it largely depends on the development of the individual. Not every 15 year old is the same. I would not recommend heavy loading with 1 rep max lifts below the age of 15.
Alex is right (should be knowing Tommy) it may be beneficial to teach the youngster correct lifting technique on the main lifts so that when they get older they will be well rehearsed in the skill, preventing injury and maximising training. Lifting also contributes to the development of correct muscle sequencing which can benefit some skills in sport. The snatch is an excellent way of developing flexibility and stability.

The above, plus:
In working with early/mid adolescents and weights, other things to consider are: a teenagers chronological age does not always reflect their developmental age; ensure time is spent in preparation of the athlete before lifting weights; and above all SUPERVISE.

I coach a rugby team of 12 and 13 year olds (Year 8 in UK) and I am starting to ask be asked questions by boys and parents alike about whether or not their children should be doing weight training and whether they should be taking "muscle building" diatary supplements such a creatine.

My response has always been if you do go to a gym, as i know some do with parents or at home, then they should concentrate on high reps and low weights, with more emphasis on technique.
My view is that they should gradually build up the weights over time with a view to completing 10-15 reps at a time, and suggest working in sets of 3.
I also emphasize the need for rest, proper stretching before and after exercise.

In terms of diatary supplements I have said just eat properly and heathily, but no supplements apart from if they need extra vitamins and minerals they dont get from food.

Is all of this good advice?
At what age should this change?
Should this vary according to the physiological differences in the boys?

I want to protect my boys but also want to maximize what they get from their sport.

Is this good advice?

All other thoughts appreciated

Steve