STRENGTH TRAINING FOR CHILDREN

STRENGTH TRAINING FOR CHILDREN …• Is a common topic associated with prejudices,

myths and false beliefs• ‘’If children train strength will not grow …’’--------------------------------------------------------------------• Is scientifically proven that the strength

development in children can have very positive effects:o Increase bone mineralization (Yu et al. 2005)o Hepatic lipid profileo Cardiovascular efficiencyo Body composition

STRENGTH TRAINING IN CHILDREN: OBJECTIVES

• According to García-Manso et al. (2005) strength training for children can …o Achieve a harmonious muscular developmento Getting a good posture o Getting muscle adaptation that allows us to eliminate

risk of injuryo Create the foundations that allow future access to

high-performance sports

STRENGTH TRAINING IN CHILDREN: PERIODIZATION

• Strength training should start planned from 7 years (Domínguez and Espeso, 2003)

• This age coincides with a sensitive phase in which stimuli strength and resistance can have positive effects on the child (Borzi, 1986); Nadori, 1997; Hanh, 1998).

STRENGTH TRAINING IN CHILDREN: RECOMMENDATIONS

• They are recommended natural basic exercises of pushing, pulling, running, climbing … to increase functional capacity and body attitude

• It should avoid large training loads because:o Connective tissues and bone-joint structures are not yet

formed and are weako There would be risk of injury or malformation

STRENGTH TRAINING IN CHILDREN: RECOMMENDATIONS

• They are recommended as games such as strength and fighting games, trailers, circuits stations

• Also, exercises using as body weight load (jumps, throws …)

• Long breaks between exercises

STRENGTH TRAINING IN CHILDREN: RECOMMENDATIONS

• Regarding to whether or not is convenient to use dumbbells in children, everything depends on their use:o Suitable exerciseso Proper training loadso Correct techniqueo Adequate training structure

• The light dumbbells can be a good tool to teach the adequate technique and basic exercises

STRENGTH TRAINING IN CHILDREN: METHODOLOGY

PHASE GUYS (years) GIRLS (years)Start of rapid strength and

muscle tone improved basic

7-8 7-8

Start of muscle conditioning base 10-11 10-11

Start of maximal strength training intensity and low-

resistance12-14 12-14

Start of high intensity strength training and

anaerobic characteristic13-15 13-15

Start of neuromuscular maximal strength training

(progressive)14-16 14-15

Start of high-performance training 17 16

Table 1. Strenght training methodology in children (García Manso et al. 2003)

STRENGTH TRAINING IN CHILDREN: REFERENCES

• DOMÍNGUEZ, P. Y ESPESO, E. (2003). Bases fisiológicas del entrenamiento de la fuerza con niños y adolescentes. Revista Internacional de Medicina y Ciencias de la Actividad Física y el Deporte vol. 3 (9) pp. 61-68. http://cdeporte.rediris.es/revista/revista9/artfuerza.htm.

• GARCÍA MANSO J.M.; CAMPOS J.; LIZAUR P.; ABELLA C.P. (2003). El talento deportivo. Edit. Gymnos. Madrid.

• GROSSER, M.; STARISCHKA, S.; ZIMMERMANN E. Principios del entrenamiento deportivo, Martínez Roca.

• MARCOS BECERRO, JF. (1989). El niño y el deporte. Edit. Santonja. Madrid.

• NAVARRO, F.; OCA, A.; CASTAÑÓN, F.J. (2003). El entrenamiento del nadador joven. Edit. Gymnos. Madrid.

• ULLOA, J. Entrenamiento de fuerza en edades tempranas. Documento docente. Centro Superior del deporte. UNAM, México DF. 1997.