{"id":840,"date":"2023-02-05T15:34:16","date_gmt":"2023-02-05T15:34:16","guid":{"rendered":"https:\/\/www.trainbodysmart.co.uk\/?p=840"},"modified":"2023-04-26T09:19:02","modified_gmt":"2023-04-26T09:19:02","slug":"youth-strength-and-conditioning","status":"publish","type":"post","link":"https:\/\/www.trainbodysmart.co.uk\/youth-strength-and-conditioning\/","title":{"rendered":"Youth Strength and Conditioning"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"840\" class=\"elementor elementor-840\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-41fcecd2 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"41fcecd2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3b5f0dfd\" data-id=\"3b5f0dfd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-da3a3c2 elementor-widget elementor-widget-heading\" data-id=\"da3a3c2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Resistance Training in Youth<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36bd0bc elementor-widget elementor-widget-text-editor\" data-id=\"36bd0bc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading -->\n\n<!-- wp:paragraph --><\/p>\n<p id=\"\" class=\"youth-strength-and-conditioning\" class=\"youth-strength-and-conditioning\">A statement such as \u201cresistance training can be safe and effective for children and adolescents\u201d might be considered controversial within the mainstream these days, despite the growing amount of sports science research that supports the claim. I dedicated a lot of research for my MSc towards <b><strong>youth strength and conditioning<\/strong><\/b> because of my role with the English Ice Hockey Association which primarily focus\u2019 on youth performance and development.\u00a0<span style=\"color: var( --e-global-color-text );\">The aim of this blog is to highlight my current thoughts about the mainstream view of training with children and adolescents and offer some practical advice for training youth athletes safely to maximise their athletic potential while giving them the best chance of staying healthy long term.<\/span><\/p>\n<p><!-- \/wp:paragraph -->\n\n<!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph -->\n\n<!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4590d31 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"4590d31\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6524a04\" data-id=\"6524a04\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a3c1b66 elementor-widget elementor-widget-heading\" data-id=\"a3c1b66\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">It\u2019s not about being old enough to lift weights, it\u2019s about making sure the weight is lifted with proper technique and control. I have seen 10 year olds lift with better form then some of my adult clients.<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b5bec5 elementor-widget elementor-widget-heading\" data-id=\"8b5bec5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Problems with the Mainstream View<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f3c645 elementor-widget elementor-widget-text-editor\" data-id=\"8f3c645\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>When it comes to reducing injury risk in general, science suggest that increasing muscular strength is the best way to prevent injuries across all ages. This is because the definition of strength is to produce force, if an individual can increase their force output, they are more likely to be resilient to injury in the event they are exposed to high force moments.<\/p>\n<p>The problem in the current climate is there\u2019re limited situations where the youth get to practice force production in a measured manner. In the UK it\u2019s quite difficult to get a gym membership if under the age of 16, and it\u2019s my humble opinion that physical education in schools doesn\u2019t provide an environment where there is enough supervision to safely practice general strength development.<\/p>\n<p>For adolescents that play competitive sport, the physical demands are not getting any easier. It\u2019s quite interesting to note that sports like ice hockey, rugby, football, netball, and gymnastics have the highest injury rates across youth sports, while risk of injury from weightlifting and resistance training is much lower for the same age groups.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fdcca2 elementor-widget elementor-widget-bridge_button\" data-id=\"6fdcca2\" data-element_type=\"widget\" data-widget_type=\"bridge_button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<a  itemprop=\"url\" href=\"\/contact-us\/\" target=\"_self\"  class=\"qbutton  medium enlarge\" style=\"\">contact us today<span aria-hidden=\"true\" class=\"qode_icon_font_elegant arrow_right qode_button_icon_element\" style=\"\" ><\/span><\/a>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-ccac83f elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"ccac83f\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-3573f66\" data-id=\"3573f66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ad369ea elementor-widget elementor-widget-heading\" data-id=\"ad369ea\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">When a young athlete trains in a gym supervised, the variables related to movement pattern, load, repetitions, rest, and technique can be controlled. The work done in the controlled gym environment is to help prepare the athlete physically to play sport, where there is a lot less environmental control, and the risk of injury is much greater.<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4390b7 elementor-widget elementor-widget-heading\" data-id=\"e4390b7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Resistance Training During Adolescents Results in Increased Athletic Potential<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff08db2 elementor-widget elementor-widget-text-editor\" data-id=\"ff08db2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Leading governing bodies including the NSCA, UKSCA and the ASCA all suggest youth resistance training is safe and effective if supervised by a professional. Rhodri Lloyd and John Oliver, in my mind the two leading researchers in youth strength and conditioning, state proper strength and conditioning during adolescents\u2019 results in those individuals having increased strength and athleticism as an adult.<\/p>\n<p>During peak height velocity (the adolescent growth spurt), there is a window of opportunity to maximise adaptations in strength and motor control because of the dramatic physiological changes that are occurring in the body. Peak height velocity typically occurs at 12 in girl and 14 in boys (but can vary per individual), it\u2019s around this time that gains in strength, hypertrophy, agility, speed, and power can be the most profound of any point in life.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e29cfdc elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"e29cfdc\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-d42c417\" data-id=\"d42c417\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-51144ac elementor-widget elementor-widget-heading\" data-id=\"51144ac\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Rather than allowing our youth to start training at 16, we should be teaching them how to train properly from much earlier ages, so that they are already proficient lifters by the time they hit adolescents (11-13).<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-36f5e2a elementor-widget elementor-widget-heading\" data-id=\"36f5e2a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">It\u2019s Not All About Lifting Weights<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bfb690b elementor-widget elementor-widget-text-editor\" data-id=\"bfb690b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>While weightlifting type training is deemed safe if supervised by a professional, there are many ways to reduce the risk of strength training through bodyweight exercises, using plyometrics, tempo or isometrics to increase intensity in absence of load, while turning focus towards improving an individual\u2019s ability to train safely. Michael Boyle is a primary advocate of the \u2018take weight off the bar\u2019 approach, and some of the athletes that have come out of training at his facilities have gone on to be some of the best sporting athletes in North America. The Train Body Smart Basic Strength Tests are an example of bodyweight strength tests that can be applied for all ages.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2866b4b elementor-widget elementor-widget-bridge_button\" data-id=\"2866b4b\" data-element_type=\"widget\" data-widget_type=\"bridge_button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<a  itemprop=\"url\" href=\"\/relative-strength-tests\/\" target=\"_self\"  class=\"qbutton  medium enlarge\" style=\"\">learn about strength tests<span aria-hidden=\"true\" class=\"qode_icon_font_elegant arrow_right qode_button_icon_element\" style=\"\" ><\/span><\/a>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36ec426 elementor-widget elementor-widget-image\" data-id=\"36ec426\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1300\" height=\"700\" src=\"https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/02\/Youth-strength-and-conditioning-with-Train-Body-Smart.jpeg\" class=\"attachment-full size-full wp-image-1350\" alt=\"Youth strength and conditioning with Train Body Smart\" loading=\"lazy\" srcset=\"https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/02\/Youth-strength-and-conditioning-with-Train-Body-Smart.jpeg 1300w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/02\/Youth-strength-and-conditioning-with-Train-Body-Smart-300x162.jpeg 300w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/02\/Youth-strength-and-conditioning-with-Train-Body-Smart-1024x551.jpeg 1024w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/02\/Youth-strength-and-conditioning-with-Train-Body-Smart-768x414.jpeg 768w, https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/2023\/02\/Youth-strength-and-conditioning-with-Train-Body-Smart-700x377.jpeg 700w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-865a1aa elementor-widget elementor-widget-heading\" data-id=\"865a1aa\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">When Should Training Start?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb92c89 elementor-widget elementor-widget-text-editor\" data-id=\"eb92c89\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Resistance training could start at any age, but early on the focus should primarily focus on allowing them to practice co-ordination, moving well and improving resistance training skill competency (RTSC), a term used to determine an individual\u2019s skill level towards training. For the years pre-peak height velocity, improving RTSC should be the primary goal to prepare the individual for increased training intensities during and post peak height velocity. Below is a guideline of what the recommended training focus should be through early childhood, late childhood, adolescents before finally reaching adulthood.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-51a187a elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"51a187a\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-41d8056\" data-id=\"41d8056\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e41228e elementor-widget elementor-widget-heading\" data-id=\"e41228e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Early Childhood: Ages 6-9 for Males and 6-8 for Females<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c186a2 elementor-widget elementor-widget-heading\" data-id=\"7c186a2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">FUNdamentals Stage<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0d596c elementor-widget elementor-widget-text-editor\" data-id=\"a0d596c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>During this stage, training should be fun and involve tasks that teach coordination and foundational movement patterns. Resistance training skill competency will be low.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9316cc elementor-widget elementor-widget-heading\" data-id=\"d9316cc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Train to Improve<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cbc6a9d elementor-widget elementor-widget-bridge_unordered_list\" data-id=\"cbc6a9d\" data-element_type=\"widget\" data-widget_type=\"bridge_unordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class='q_list circle'><ul>\n<li>Plyometric play, balance, and coordination (throwing\/catching, jumping\/hopping).<\/li>\n<li>Speed and agility play (relay races).<\/li>\n<li>Introducing foundational movements: squats, lunges, hip-hinge, push, pull. <\/li>\n<li>Bodyweight strength and muscular endurance.<\/li>\n<\/ul><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-2ae5560 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"2ae5560\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-98cd3aa\" data-id=\"98cd3aa\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b8e1141 elementor-widget elementor-widget-heading\" data-id=\"b8e1141\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Late Childhood \u2013 Ages 10-13 in Males and 9-11 in Females<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e49163 elementor-widget elementor-widget-heading\" data-id=\"3e49163\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Learning To Train Stage<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c50b63 elementor-widget elementor-widget-text-editor\" data-id=\"9c50b63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Improving Resistance Training Skill Competency is paramount at this stage, as athletes should be able to execute lifts well by the time they hit adolescence and can maximise potential adaptations available during peak height velocity.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f48a70a elementor-widget elementor-widget-heading\" data-id=\"f48a70a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Train to Improve<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7399383 elementor-widget elementor-widget-bridge_unordered_list\" data-id=\"7399383\" data-element_type=\"widget\" data-widget_type=\"bridge_unordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class='q_list circle'><ul>\n<li>Structured plyometric training with focus on landing\/jumping technique. <\/li>\n<li>Speed and agility with greater focus on technique. <\/li>\n<li>Introduce free weight training including barbells and dumbbells prioritising technique.<\/li>\n<li>Master foundational movements: squat, lunge, hip-hinge, push, pull.<\/li>\n<\/ul><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-b4d49d3 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"b4d49d3\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-d4783ba\" data-id=\"d4783ba\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3e1a8cb elementor-widget elementor-widget-heading\" data-id=\"3e1a8cb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Adolescents \u2013 Ages 14-18 in Males  and 12-18 in Females<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e93ae20 elementor-widget elementor-widget-heading\" data-id=\"e93ae20\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Training To Train stage<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7898e75 elementor-widget elementor-widget-text-editor\" data-id=\"7898e75\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>This age presents the golden opportunity where training adaptations can be maximised to the greatest extent due to increases in neural plasticity and anabolic hormones during peak height velocity.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c28ff6a elementor-widget elementor-widget-heading\" data-id=\"c28ff6a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Train to Improve<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4bbd5be elementor-widget elementor-widget-bridge_unordered_list\" data-id=\"4bbd5be\" data-element_type=\"widget\" data-widget_type=\"bridge_unordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class='q_list circle'><ul>\n<li>Plyometrics with greater emphasis on deceleration (small jumps to single-leg landing).<\/li>\n<li>Speed and agility with greater focus on testing (timed sprints, 5-10-5).<\/li>\n<li>Master foundational movements with incorporation of barbells and more complex movements: squat, lunge, hip-hinge, push, pull. <\/li>\n<li>Strength and hypertrophy training, intensity can begin to increase to achieve desire physical adaptations (only if technically proficient). <\/li>\n<li>Conditioning generalised to suit all energy systems (aerobic and anaerobic).<\/li>\n<\/ul><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5ce7843 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"5ce7843\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5eea861\" data-id=\"5eea861\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a9ba4b5 elementor-widget elementor-widget-heading\" data-id=\"a9ba4b5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Adulthood \u2013 Ages 18+<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9acfb2d elementor-widget elementor-widget-heading\" data-id=\"9acfb2d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Training To Compete stage<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2dc2de3 elementor-widget elementor-widget-text-editor\" data-id=\"2dc2de3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The individual will be post peak height velocity and training can become more specific to the sporting\/personal goals of the individual as maturation status is less of a factor. If the athlete has trained throughout childhood and adolescence, they should now be in a good position to specify training to suit their sporting and athletic endeavours.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc9cc7 elementor-widget elementor-widget-heading\" data-id=\"8fc9cc7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Train to Improve<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d67a57 elementor-widget elementor-widget-bridge_unordered_list\" data-id=\"1d67a57\" data-element_type=\"widget\" data-widget_type=\"bridge_unordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class='q_list circle'><ul>\n<li>Plyometric, speed or agility training to suit the sport specific demands. <\/li>\n<li>Strength and hypertrophy to encourage the growing\/retention of lean body mass.<\/li>\n<li>Requirements will differ depending on the sport, but improving relative strength (strength\/weight ratio) is useful for most activities. <\/li>\n<li>Conditioning training to suit dominant energy system requirements for the sport (anaerobic and aerobic.<\/li>\n<\/ul><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-2fa06f7 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"2fa06f7\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-eec2f29\" data-id=\"eec2f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bbcfb6f elementor-widget elementor-widget-heading\" data-id=\"bbcfb6f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Whether a youth athlete goes on to play sport at a high level, study at university or enters the world of work, learning the process of how to train effectively in the years prior to adulthood will serve them for the rest of their life.<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-73ba74d elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"73ba74d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ba9a735\" data-id=\"ba9a735\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-348989f elementor-widget elementor-widget-heading\" data-id=\"348989f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Youth Strength and Conditioning Book Recommendations<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8508481 elementor-widget elementor-widget-text-editor\" data-id=\"8508481\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><a style=\"font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: 17px;\" href=\"https:\/\/www.amazon.co.uk\/Strength-Conditioning-Young-Athletes-Application\/dp\/0815361831\/ref=pd_lpo_1?pd_rd_i=0815361831&amp;psc=1\" target=\"_blank\" rel=\"noopener\"><u><b>Strength and Conditioning for Youth Athletes: Science and Application<\/b><\/u><\/a><\/p>\n<p>Rhodri Lloyd and John Oliver<\/p>\n<p>The most comprehensive research sources in my opinion for youth strength and conditioning come from Rhodri Lloyd and John Oliver. Their book \u2018Strength and Conditioning for Young Athletes\u2019 does such a great job at summarising hundreds of research papers into relevant information that\u2019s easy to read, while using the information to provide recommendations to be apply safe and effective training for children and adolescents.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32b6b0d elementor-widget elementor-widget-text-editor\" data-id=\"32b6b0d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><u style=\"font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: 17px;\"><b><a href=\"https:\/\/www.amazon.co.uk\/Functional-Training-Sports-Michael-Boyle\/dp\/1492530611\" target=\"_blank\" rel=\"noopener\">Functional Training for Sports<\/a><\/b><\/u><\/p>\n<p><span style=\"color: var( --e-global-color-text );\">Mike Boyle<\/span><\/p>\n<p><span style=\"color: var( --e-global-color-text );\">The purpose of Functional Training for Sports is not exclusively designed for youth strength and conditioning, but many of the practices mentioned transfer very well to training younger athletes. The book itself is very easy to read, providing lots of valuable information while moving away from scientific language, making it easier to interpret for a broader audience.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Strength and Conditioning practices are imperative for children that want to play sports.<\/p>\n","protected":false},"author":1,"featured_media":1496,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[8,9],"tags":[],"_links":{"self":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/840"}],"collection":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/comments?post=840"}],"version-history":[{"count":28,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/840\/revisions"}],"predecessor-version":[{"id":1498,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/840\/revisions\/1498"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/media\/1496"}],"wp:attachment":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/media?parent=840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/categories?post=840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/tags?post=840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}