Archive for “Cross Section” Tag

How To Shape Speed Training – Part 2

 

 

Speed Training

A coach or trainer must possess a firm grasp of applied pedagogical science and have the ability to convert that knowledge into its practical art form.

 

Gone are the days of the ‘one size fits all’ approach to working with athletes. You cannot assume nor expect a given group of athletes, with their varying personalities and temperaments, to relate and respond to a singular style of coaching.

 

The aristocratic and authoritarian coaching style, long considered the most effective means of handling a group of athletes, is in actuality, a surefire way to negate the potential benefits of a lesson or training session.

 

From an ease of coaching perspective, it would be a wonderful scenario for us to only to work with those athletes whom were supremely motivated and exceptionally gifted, but in reality, this is seldom the case.

 

In any given group setting you have to accept the notion that your athletes will be divided in terms of both ability and motivation, and represent an eclectic cross-section of the following potential personalities:

 

– High Motivation/High Skill
– High Motivation/Low Skill
– Low Motivation/ High Skill
– Low Motivation/Low Skill

 

Each one of the sub-classifications above represents an athlete in need of a particular coaching style in order to gain and retain your speed and movement shaping lessons optimally.

 

(more…)

Youth Strength Training Mistakes

 

[wpfblike]

 

Youth Strength Training Done Right

Should pre-adolescent kids lift weights or shouldn’t they? Will it stunt their growth or increase their likelihood of future sporting success? Is growth plate damage a real concern or merely an exaggerated issue?

 

This debate has raged on for years.

 

Hopefully, this article will help clear up some of the concerns on youth strength training.

 

To start, there are definitive differences between adolescent boys and adolescent girls with respect to strength and strength production. In boys, absolute muscular strength (the greatest amount of force an individual can produce) grows consistently between the ages of 7 – 19. In girls, strength gains are incurred on a consistent level until about the age of 15, when a period of stagnation occurs and strength gains plateau, and in fact begins to fall. By the end of the pubescent ages, boys are roughly 50% stronger than girls.

 

There are several factors to consider when programming strength training for young athletes –

 

Central Nervous System Maturity – The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child’s muscular system, but rather the advancement of the child’s CNS. Within proper application of load, volume and intensity, a child’s muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child’s ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor.

 

Cross Section Of Muscle – A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind.

 

Biological Maturity – Biological age, unlike a child’s chronological age, is not actually visible. Biological age is based in large part to the “physiological development of the various organs and systems in the body” (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete.

 

Hormonal Issues – Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains, however, are very possible.

 

Technical Issues – Providing a proper foundation of the technical merits of youth strength training is paramount when working with youngsters.

 

(more…)