Young athletes and weight training

Many parents come to me and ask when should my child start weight training? It is a case-by-case answer. It depends on the developmental stage of the athlete, not so much as the chronological age. An 11-year-old may have characteristics that match of a 13-year-old. I have trained 10-year-old kids the barbell squat, bench press and deadlift. 

Myths debunked

Weight training will stunt their growth.

False. Resistance training for children and adolescents by Allison M. Myers, Nicholas W. Beam, and Joseph D. Fakhoury, the study showed that muscle strength increased, increased power and muscle bulk, and endurance. Studies also showed positive associations between muscular fitness and bone health and self-esteem.

Self-esteem is a major factor to me. I lacked in it until I started weight training. When I saw the results, I started challenging myself further.

Weight training will hurt their bones.

NO. It strengthens the bones. This makes them more resilient and less prone to fractures or breaks.

Young girls will “bulk up”.

The amount of testosterone found in a female is nowhere near that of a male. So even though they may grow muscle, it will be in the feminine form. Girls can become stronger than many boys while keeping their feminine form.

Programming

What I will program for an adult in training and a resistance training program is different. When programming for a young child or adolescent there are considerations. There will be weight training with barbells. But the bigger goal is developing power and explosivity for the given sports.

What a young wrestler vs a swimmer would get for programming would be similar, but different. We begin with basic movement patterns. The squat, bench press, deadlift, overhead press, and row. Assistance work improves the lift first but is also geared towards their sport.

Assistance work can be isometrics, jumping, and body weight exercises. These are safe, yet effective.

A lot of parents who have gym experience make the mistake of training their kids the way they train themselves. Severa do a classic bodybuilding routine. This does not improve their athleticism, nor is it even needed. Junk training volume can inhibit the ability to recover for kids who are in sports practice 4-6 times a week! Without proper programming, the child will become tired, achy, less motivated.

The setup

There are two ways that I train young athletes: in-season and off-season.

For athletes in season, I will do strength and conditioning twice a week. One day is for the squat and overhead press, plus assistance work. The next day, usually two to three days apart, will be the hex bar deadlift and the bench press. Assistance work follows once they finish those two lifts.

The first two exercises are done with three sets in the 3-5 rep range. The main lifts get recorded as one rep maxes for the lifts. 90% of their one rep max is used to maintain safety. We use various training percentages inside the training cycle. An ideal method to use is Jim Wendler’s 531 method. I recommend using his book as the backbone for training.

For athletes in the off-season, they can go to the gym 3 days a week. The main lift structure stays the same. We add an extra day of plyometrics, assistance work, and skill practice.

Nutrition

With adults, I use macro planning and flexible dieting.

For kids, keep it basic. Macro counting can be a psychological drain on a kid. Not to mention some teens have issues with self-image and eating disorders. No need to add stress.

Protein should be an important factor. All meals should consist of a major part of protein. The second should be vegetables. Last should be single ingredient starches such as potatoes, rice, quinoa.

Kids like junk foods. Let them have it. Keep it moderate.

The only time low fat, low protein, low fiber is before a game, gym time, and practice. Do not make the mistake of giving them steak and eggs before a game. This can have detrimental effects on their stomach. Pancakes, macaroni, a sandwich made with a teaspoon of peanut butter and lots of jam is great. Fruit, potatoes, rice are all great options.

If your child is underweight, have them make 7 peanut butter and jelly sandwiches. One for every day of the week. Add a glass of milk and you have a solid meal. Add this to their diets to ensure they are getting enough calories.

Final thoughts

Weight training can be especially important to young athletes. It can shave off time, enhance their game, and build self-confidence. Dozens of kids start weight training and their outside lives change. Positive ways. Like their grades improve. Behavior changes from negative to positive. Self-esteem grows, and the way they handle obstacles also improves. It comes down to one thing:

Everything I learned in life, I learned in the gym.