Archive for “Bodybuilders” Tag

The 3-4-5 System for Young Athletes

 

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Young Athletes Training System

Stephen Holt has long been considered one of the fitness industry’s top personal trainers. He has been highlighted by NSCA, PTontheNet, Fitness Magazine, IDEA and Health and Fitness Source, to name a few. Additionally, Stephen has been named "Expert of the Year" by AllExperts.com and "Personal Trainer of the Year" by the American Council on Exercise.

 

 

BG: What’s your background in youth sports and athletics? Have you worked with young athletes?

 

SH: Hi, Brian. First, let my point out that I’m really glad to hear about your book. Far too many trainers and parents are forcing kids into programs designed by and for adult bodybuilders.

 

Back to your question & That depends on your definition of "young." When I started as a personal trainer over 20 years ago, I set a minimum age of 16 for clients. Later, as I took more courses and read more books and articles on training young athletes, I lowered that minimum to 14, then eventually 10 or so, depending on their mental and physical maturity.

 

Most of the young athletes I help are girls’ lacrosse players with the youngest being 11. (We started when she was 9).

 

Although I focus on lacrosse (it’s a major sport here in the Baltimore area), most of the girls are three-season athletes and also play soccer, field hockey basketball and/or tennis.

 

If the athlete is a little younger (9-11,12), I’ll typically train them along with one parent. It seems to keep all of us happier.

 

BG: There are a lot of coaches, parents and even trainers who treat young athletes as if they were "little adults". What I mean by that is they will take the training routine of a superstar athlete and use it as a guide when working with youngsters. Why, if at all, should we warn against that kind of training?

 

SH: I agree that, unfortunately, there are too many young athletes being forced to specialize in a single sport.

 

Although it may appear counterintuitive at first, it’s better for young athletes NOT to specialize in a single sport. A single sport will limit that athlete’s motor development. Diversity puts the young athlete in various positions and requires different motor patterns and different strategies of muscle and muscle fiber recruitment.

 

You’ll find that most successful adult athletes were well-rounded athletes when they were younger.

 

BG: The age old debate is "How old should an athlete be before they begin lifting weights." What’s your view on that controversial topic?

 

SH: For years we’ve heard the myth that weight training will stunt a young athlete’s growth, but most scientific evidence shows otherwise.

 

In fact, recent studies indicate that young athletes can make gains in strength and, in some cases, even muscle size (which we once thought was impossible) at any virtually any age.

 

What you do what to avoid, however, are structured weight training "routines" based on traditional bodybuilding for adults.

 

Young athletes

respond better both mentally and physically to workouts that are more like play. Games using medicine balls work well, for example.

 

We also know that the adult heart rate charts don’t work for children and neither do the %RM vs. reps charts. It’s clear that the "rules" that we often use in training adults don’t apply to young athletes and can even be harmful.

 

BG: Using your ideals, could you define "functional conditioning" for us?

 

SH: It’s interesting that "functional" is probably the most popular buzzword in the fitness industry these days, yet most people, even trainers who claim that they’re "functional," can’t define exactly what they mean.

 

My definition of functional is "fortifying the way the body is designed to work based upon anatomy, movement patterns and biomechanics."

 

I use what I call the "3-4-5 System."

 

This is a little technical, but … I make sure that my clients work all three planes (sagittal, frontal, transverse), all four outer unit muscle systems (anterior oblique, posterior oblique, deep longitudinal and lateral) and all five basic motor patterns (pushing, pulling, rotation, moving your center of gravity, and working on one leg).

 

If you’re doing the math and think that’s a lot of exercises, it doesn’t total up to 3 x 4 x 5 = 60 different exercises. You simply select exercises that cover multiple categories.

 

The scientific basis is a little complicated, but the exercises are not as complicated. I explain it all in my book and through free excerpts that I publish in my "3-4-5 Fitness Newsletter." Most people pick up the system quickly and easily.

 

(more…)

IYCA Family: Does This Make Sense to You?

IYCA is against everything you are about to hear

Because of potential criminal fallout, I’m not allowed to tell you where I saw this.

What’s criminal is the fact that this happened at all.

And the criminals in this case shouldn’t be allowed to hide behind our legal system.

But what can I say?

That’s the law I suppose.

So, with the details muddled and the offenders protected, let me tell you what happened while I was working out yesterday.

A Personal Trainer was conducting a training session with a middle-aged client.

That in itself is not a story.

The fact that I even noticed them at all was based on what I kept hearing.

Groans.

Groans of effort.

Groans of effort that eventually turned into screams.

I mean tribal screams – the kind you usually only hear from elite power lifters or world-class bodybuilders.

Rep after rep after rep, this middle-aged man was literally screaming, cursing and grunting his way through the workout.

All the while, his Personal Trainer was paying literally no attention.

I mean at all.

He wasn’t even watching.

His eyes were fixed across the gym at a couple of other Personal Trainers who had joined the rest of the people in the facility as we all watched in horror at what was going on.

Only, the Personal Trainers weren’t in shock, disbelief or concern.

They were laughing.

The Personal Trainer who was actually conducting this training session was looking at his buddies and laughing.

Rep after rep after rep.

I could go on about how poorly the middle-aged client was performing each repetition and how dangerous his movement patterns were, but that is not the point of this story.

And it isn’t where I believe the Personal Trainer erred most by not watching his client…

…This guy was turning greener and greener by the second.

And the laughing Personal Trainer, acting cool to his buddies, didn’t even notice.

And then it happened.

And anyone actually watching this freak show would have predicted it.

I did.

The middle-aged client leaps off the leg press machine (don’t even get me started on that one), and runs to the closest garbage can.

In a lucky twist of fate, he managed to pull the lid off the top just as the vomit started soaring out of his mouth.

And the Personal Trainer laughed..

He didn’t once go over to his client and see that he was o.k.

He just laughed, smirked and grinned at his buddies.

The vomit stopped, the lid was placed back on the garbage can and everyone in the gym went back to there own business.

The smug Personal Trainer walked over to the now completely exhausted and defeated middle-aged client and says – and this is not me exaggerating –

“Good job.  That’s the price you have to pay.  Let’s get back to work”

I want to end the story there and let you stew for a moment about all the things that are wrong about that situation…. But I have more to say about it in a second.

First, think of this –

I want you to realize and even internalize the fact that when the general public, our consumers at large, think of ‘Personal Trainers’, they think of you and the jackass in this story in the same way.

To the public, you and him are the same.

Here’s how the story ends.

As I’m walking out of the gym, pretty much ‘done’ with what I had just seen, I notice a sign on the front door that I hadn’t noticed when I walked in:

‘Coming This Winter – Our New YOUTH FITNESS PROGRAM’

There was a photograph of the Personal Trainer who will be heading up this gym’s new Youth Fitness program.

Any guesses who it was?

See, this is why the IYCA was created.

To actually differentiate you from Personal Training clowns like this guy.

I checked out his bio on the website, by the way.

He is certified by all those mainstream certification companies – the ones that you are certified by as well.

And because of that, the potential customers you and him as equal.

The IYCA is different. 

We are the only certification agency that actually specializes in educating you on how best to train and develop young athletes and youth fitness participants.

In fact, we do such a great job at preparing Fitness and Sport Training professionals for the endless opportunities that exist in ‘Youth’ niche of the industry, we were recently featured in the internationally acclaimed magazine, Newsweek.

Our youth-based curriculum is not ‘one’ of the certifications we offer.

It is all we offer.

And I created it so that consumers knew that you were different than idiot-boy above.

Right now, the IYCA has certified professionals working in the ever-expanding field of youth fitness and sport development all over the world:

Canada
The United States
Singapore
New Zealand
Australia
England
Scotland
Wales
South Africa

I mean, our IYCA Testimonials page has letters and comments from professional Trainers all over the world who have been overjoyed at the way there careers have changed since becoming IYCA certified.

Have a look for yourself –

http://www.iyca.org/testimonials

The Wall Street Journal reported that over $4 billion a year are being spent on Personal Training and Coaching for youths in the United States alone.

Parents are going to take their kids to fools, or they’re going to bring them to you.

It’s your choice.

‘Till next time,

“What the IYCA has done for my career is worth more than I could ever repay”

Robert Belley
Youth Conditioning Specialist – since 2005

 

 

Become certified as a Youth Conditioning Specialist today and see how much your career will change.

IYCA Certification is the GOLD STANDARD… Click here to find out why –

http://www.iyca.org/fitspecialist1

 

P.S. – There was a recent story in media publications all over the world showing that nearly 1 million children and teens throughout the United States alone use Personal Trainers.

Client demands are changing in the fitness industry…

Are you prepared to change with them??

Become IYCA Certified Now –

 

http://www.iyca.org/fitspecialist1