Strength work in the different stages of training (1st part)

Sergio Benito Hernández, CSCS, CPT; Dr. Iván Chulvi Medrano, CSCS, CPT

Traditionally, the inclusion of strength work in the training stages has been considered a taboo subject for many coaches, instructors and physical trainers. In fact, it has generated a lot of controversy even in the last 30 years (Chulvi, 2010). Statements such as “ strength work on children will stunt full growth ” or “ strength work with children is useless ” can be heard in any sports club, from modest neighborhood clubs to even pioneering clubs in high performance.

The problem arises when the strength training that can be found in weight training rooms, with recreational users or experienced lifters, does not differ from the strength training that must be carried out in the sports field, whether oriented towards high performance or for women. stages of formation.

In the different articles and books published on sports training, you can find different definitions of this physical capacity. In the field of physics, force is understood to be that cause capable of modifying the state of rest or movement of a body, and there are other more specific definitions in the field of sports, such as the ability to overcome or oppose external resistance through muscular tension, or, the ability of a muscle or group of muscles to generate muscle tension under specific conditions (Tous, 1999).

Not all forms of strength training are helpful in the training stages. It is inadmissible to take an adult training and copy it for young athletes. It is very important to know the proper work in the training stages, since it is the time of greatest physical growth, so the locomotor system is very sensitive to training stimuli. This biological predisposition allows to react favorably to strength training, therefore taking advantage of this situation and with adequate work, the coach will optimize the performance of his athlete and will also improve the bases for further development. In the same way, an inadequate strength training program can generate a contrary situation by not providing adequate stimuli, unilaterally or insufficiently in children and young people, since their potential performance capacity would not be reached and the opportunity would be lost. to exploit the genetic potential of athletes (Weineck, 2005) and even to be harmful (Behm et al., 2008).

Currently, the opinion is widespread that the development of strength, in all its expressions, constitutes a determining element in sporting success (Vasconcelos, 2005), so if this training is discarded in the training stages, it is It reduces the potential for improvement, making each category jump difficult, decreasing performance and even giving up situations of sports abandonment.

But not all strength training that has to be done with young people is in search of performance. One of its goals is also health. Different statistics show that between 50-65% of young people present body weaknesses, so that work on these decompensations will protect the locomotor system, improving the athlete’s health (Weineck, 2005). In the specific case of strength training, there seems to be a certain consensus stating that the most prominent benefits that a child who practices strength training can experience are found (Behm et al., 2008; Faigenbaum et al., 2009 ): i) Increase in strength; ii) Increase in bone mineral density; iii) Positive changes in body composition; iv) Improvement of motor skills and physical performance; v) Reduction in the rate of injuries.

The objective of training in the training stages has to be understood as a long-term job. It is important not to be obsessed with short-term results, since the search for immediate performance is to take a step back in the training of young athletes. A sensitive stage is understood as that period where there is a very favorable trainability for a motor capacity, producing a chronic adaptation, so that the necessary time must be dedicated so that these stimuli are assimilated in young athletes (Fernández, 1997).

But not all athletes are governed by the same development pattern, on the contrary, the development of each one is individual and in many cases, the chronological age or development period does not coincide with the biological age and that can cause excess work or a lack of it. Therefore, the principle of individualization is very important to respect, since the proposed training may not be adapted to the needs of athletes.

The following is the orientation of the strength work, proposed for each stage of training, based on recent scientific findings:

In the first place, it should be noted that when applying strength training in children, the key aspects highlighted by Baker et al. (2007) at the Position Stand of the Australian Strength and Conditioning Association:

1. The appropriate age to start strength training.
2. The recommended intensity.
3. The criteria for progression.
4. Analysis of the technique and the factors of injury due to poor execution.
5. Know the legal aspects associated with strength training and children.
6. Nutrition and rest as recovery strategies to increase the effectiveness of training.
7. It is recommended that the sessions be personalized, at least the first and those dedicated to the instruction of the correct technique of the exercises.

• Between 6 to 10 years of age, the work of rapid strength will prevail, being the method to be used exclusively, dynamic training and of a playful nature. It is recommended circuits of 6 – 7 stations of 20 seconds of work and 40 seconds of recovery. A 1: 2 ratio (work: recovery, twice the recovery than work). Between 10 and 12 years of age, exercises are recommended to strengthen the muscles of the abdomen, back and arm extension. The methodology to be followed is the same as with the previous age group. Work in volume predominates in the face of high intensity loads, seeking a general harmonic formation (Weineck, 2005). Emphasis should be placed on selecting exercises that do not trigger imbalances at the joint level (Behm et al., 2008; Faigenbaum et al., 2009).

1. The recent recommendations on strength training in children published by Behm et al. (2008) and Faigenbaum et al. (2009) suggest that:
2. It is essential to adequately explain the techniques of the exercises.
3. Adjust the loads to the different biological states of pre-adolescents.
4. Have specialized and certified instructors.
5. Consider the cognitive state and the experience state in training by the practitioner.
6. Ensure that the training area does not pose risks of injuries and / or accidents
7. It is essential that all sessions start with an active and dynamic warm-up of at least 5-10 minutes.
8. Schedule a frequency of 2-3 days a week, with at least 48 hours of rest between sessions.
9. Start with moderate loads, approximately 60% of one rep max.
10. Perform 8 to 15 repetitions of 1 to 2 series.
11. Include exercises that demand balance and coordination from the performer.
12. End the sessions with a cool-down phase.
13. Make systematic variations to favor adaptations and avoid boredom.
14. Add playful component.

• Explosive strength training has a high development phase between 11 to 15 years in boys and from 11 to 14 in girls. The beginning of resistance resistance training can begin to develop in boys between 12 and 14 years old in the male case, being able to start this type of training, with the necessary precautions, from 9 – 10 years. In the case of girls, we can start the programs at 9 – 10 years of age, with between 12 and 15 years of age the optimal period of development of endurance strength (Vasconcelos, 2005). Strength work with children is recommended the circuit method and the suggested breaks are for the low intensity circuits, 30 ” work and 30 ” recovery, with 2 to 5 min of rest between each circuit. For medium-grade circuits, it is recommended for every second of work 3 seconds of recovery and those of high level, for every second of work, 5 seconds of recovery.
• Child training, up to 12 – 13 years old includes 2 groups of strength training content. Rapid strength training through jumping, falls, throws, thrusts, etc. and functional training, to strengthen the muscles of the shoulders, trunk, hips and legs. In strength training in the early youth phase (12/13 to 16/17), you aim to further develop jumping and throwing strength capabilities, as well as rapid strength capabilities of muscle groups / joints. Continue to develop strength endurance capabilities to ensure effort tolerance and to develop a broad base of energy / organic performance capabilities of all muscle groups. Development of maximal strength of all muscle groups as base strength for strength endurance and rapid force capabilities, as well as stimulus of structural development, in order to increase muscle mass (Martin et al., 2004)
• Maximum strength training takes place at 14 – 15 years for boys, and at 12-14 years for girls, the most favorable ages to start this type of training, keeping a lot of caution. From 16-18 years for girls and 18-20 years for boys, this work can be carried out looking for the specificity of the sport practiced, trying to reach maximum performance (Weineck, 2005).
  

Bibliographic references

• Baker D, Mitchel J, Boyle D, Currel S, Currel P. (2007). Resistance training for children and youth. A position stand from the Australian strength and conditioning association (ASCA)
• Behm DG, Faigenbaum AD, Falk B, Klentrou P. (2008). Canadian society for exercise physiology position paper: resistance training in children and adolescents
• Chulvi I. (2010). Neuromuscular conditioning programs in specific populations. Wanceulen: Seville.
• Faigenbaum AD, Kraemer WJ, Blimkie CJR, Jeffreys I, Micheli L, Nitka M, Rowland TW. (2009). Youth resistance training: updated position statement paper from the national strength and conditioning association.
• Fernández, F., F (1997). The sensitive phases or periods.
• Martin, D .; Nicolaus, J .; Ostrowski, C .; Rost, K .; (2004). General methodology of child and youth training. Barcelona: Editorial paidotribo.
• Tous Fajardo, J. (1999). New trends in strength and bodybuilding. Barcelona: ergo publishing house.
• Vasconcelos, RA (2005). The force. Training for young people. Barcelona, Spain. Editorial paidotribo.
• Weineck, J. (2005). Total training (Vol. 24). Barcelona: Editorial paidotribo.