Youth Resistance Training

I just came back from a great certification this weekend.  The USA Weightlifting Level 1 Sports Performance Coach Certification held by Essex Middle School Physical Education teacher and Senior Level USAW Coach, Chris Polakowski.  The certification was an in depth and technical (yet fun) 2-day course on how to properly teach and coach the 2 main lifts in Olympic Weightlifting; the Clean & Jerk, and the Snatch.

Chris Polakowski (or "Coach Pol" as his students refer to him) speaks a great deal about the young athletes he's coached over the years and a large number of these youth have gone on to become very successful in sports from soccer, football, and track & field to the actual sport of Weightlifting.  It was really great to hear that Coach Pol begins teaching a physical education unit on Strength Training to the incoming 6th Graders each year and he has an school sponsored after school program where he teaches them the variations that many of us use from Olympic Weightlifting.  He'll have up to 20 athletes from ages 12 and up lifting in his after school program at one time.  

Coach Pol has coached literally THOUSANDS of young lifters during his 20 yrs as an educator and coach.

The health effects of a properly designed resistance training program include bone health, body composition, and sports injury reduction and should be recognized by teachers, coaches, parents, as well as health care providers. These health benefits can be safely obtained by most children and adolescents when prescribed age-appropriate resistance training guidelines.

Just thought I'd give a quick review of the National Strength and Conditioning Association's position stand on Youth Resistance Training which is based on a comprehensive analysis of the pertinent scientific evidence regarding the anatomical, physiological, and psychosocial effects of youth resistance training.  In the position statement when using the term "children" it's referring to youth approximately up to the age of 11 years in girls and 13 years in boys, and the term "adolescence" refers to the period between childhood and adulthood and includes girls aged 12–18 years and boys aged 14–18 years.

The current NSCA position paper states that:
1. A properly designed and supervised resistance training program is relatively safe for youth.
2. A properly designed and supervised resistance training program can enhance the muscular strength and power of youth.
3. A properly designed and supervised resistance training program can improve the cardiovascular risk profile of youth.
4. A properly designed and supervised resistance training program can improve motor skill performance and may contribute to enhanced sports performance of youth.
5. A properly designed and supervised resistance training program can increase a young athlete’s resistance to sportsrelated injuries.
6. A properly designed and supervised resistance training program can help improve the psychosocial well-being of youth.
7. A properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescence.

Many parents, coaches, and even trainers may misunderstand the specific needs of youth regarding resistance training.  There are a great deal of outdated concerns regarding the safety and effectiveness of youth resistance training.  The scientific evidence and practical implications prove that youth resistance training has the potential to offer a variety of health and fitness value to children and adolescents, provided that appropriate training guidelines are followed and qualified instruction is available.  Seeking out a qualified and certified strength and conditioning specialist can help guarantee that your youth will be participating in a program that will safely and properly show them how to strength train and reap all the benefits from a structured training program.

RVC Strength & Conditioning Coach Jen Karr gets coached by Coach Pol during one of the practical portions of the certification.