Youth & Senior Programs

Youth Training

• Myths– Stunts growth– No strength gains do to decrease

testosterone– Unsafe– Only for fit young athletes– Makes kids muscle bound

Youth Training

• Should not begin with competitive sports– Activities that prepare them for competitive

sports

• May reduce chances for injury

• May help to reduce obesity

Program Design Considerations

• Must be emotionally capable of following instructions

• Do not need to separate boys and girls

• MUST LEARN PROPER TECHNIQUE FIRST

Program Considerations• Quality of instruction: adult supervision,

demonstrate proper form, ensures safety• Mode of training: body weight appropriate

free weights• Choice & order: multi single joint• Training intensity: light moderate, 10-15 reps,

controlled speeds• Sets & rest: 1 3 sets, ~1 min. rest• Frequency: 2-3 non-consecutive days• Rate of progression: BW light weight at least

first 4 weeks

Youth Program Template

• 2-3 non-consecutive days

• 12X10-15

• Whole body workouts

• Make 5-10% increases

• New exercises after 6-8 weeks

• MAKE IT FUN– Should not be only form of activity

Senior Programs

• Help with activities of daily life (ADL)• Protect from falls• Decrease declines in bone mass, muscle mass,

and strength• Reduce body fat• Increase metabolic rate• Decrease BP, lower cholesterol• Improve glucose tolerance• Reduce lower back pain, decrease osteoporosis

Senior Program Considerations• Safety: check with healthcare provider first

– Be aware and listen to body

• Techniques: controlled speeds, pain free ROM, avoid valsalva manuever

• Choice & order: all major muscle groups– Maintain balance

• Intensity: 10-15 reps, 8-10 exercises• Sets & rest: 1 3 sets, ~ 1 min rest• Frequency: 2-3 non-consecutive days (full body)

Senior Program

• Develop proper technique

• 10-15 reps– Should increase reps before increasing

weight

• Whole body workouts

• Gradual progressions

• Body awareness