Performance Edge

by Ryan Ketchum

The commonly held belief that strength training for kids is dangerous to the growth plates is simply not accurate provided that appropriate guidelines are followed with respect to, specifically, exercise execution. In fact, improved sport performance, increased muscular endurance and enhanced bone strength are all likely benefits of resistance training for children.

Moreover, an increased need for correct kids fitness programs due to the rigors of a typical soccer, football or baseball game place far more of a strain on the structures of kids than does a well-executed lift. In fact, Mel Siff in his book Facts & Fallacies of Fitness suggests that “stresses imposed on the body by common sporting activities such as running, jumping and hitting generally are far larger (by as much as 300%) than those imposed by Powerlifting or Olympic Lifting.”

The real crux of this issue stems from the argument of which type of resistance training is most safe or suitable. In North America, we tend to buy into the concept that fitness machines are most safe due to their static nature and fixed paths which remove our need to stabilize during a movement – which would be fine if the body actually worked like that, but it doesn’t! This is why I am so outspoken

against ‘youth sized’ strength training machines. To the uneducated eye, they certainly appear more safe and prudent than training with free weights, especially in dynamic movements such as Olympic lifts… but are they? Should kids stay away from dynamic strength training exercises like the Olympic lift?

Dangers of Lifting in Kids Fitness Programs?

If there is not a fully qualified an exceptionally experienced coach involved, then yes – without question. However, can the Olympic lifts actually be beneficial for younger athletes… let’s examine that.

While machine-based strength training for children has been shown clinically to be positive, it does not appear that the clinical evidence supports anything other than the fact that isolated strength has increased. Moreover, due to their static nature, it can certainly be concluded that machine-based strength training does not positively impact coordination or movement skill – something that is extremely crucial for young athletes.

On the other hand, North American research has never sought out to prove whether or not Olympic Lifts are dangerous for young athletes; it has always just been assumed so. Furthermore, according to Mel Siff in Facts & Fallacies of Fitness, “Epidemiological studies using bone scans by orthopedists have not shown any greater incidence of epiphyseal damage among children who lift weights.

On the contrary, bone scans of children who have done regular competitive lifting reveal a significantly larger bone density than those who do not lift weights – In other words, controlled progressive competitive
lifting may be useful in improving the ability of youngsters to cope with the rigors of other sports and normal daily life”. In addition, because of their dynamic nature, Olympic Lifts are actually quite ideal for aiding in the development of coordination and movement skill.

I try whenever possible to make sure that physicians, parents and coaches here in North America don’t become too dogmatic with respect to their viewpoints on how children should exercise. Although North Americans view Olympic lifting as entirely unsafe for pre-adolescents, they have been adopted as part of a physical education curriculum in sections of Europe.

Strength Training Tips for Youngsters:

– The essence of systemic strength training is found in basic activities such as running, jumping and throwing. Be sure to have younger athletes use both sides of their bodies equally when learning unilateral skills.
– From a motor skills perspective, I have always found that children around the ages of 8 – 10 are best suited to start learning the form and function of basic lifts. Start with body weight positioning, but don’t be afraid to teach ‘bar skills’ and patterning with light pre-weighted bars (5 – 8 pounds) or brooms.
– Reps and sets are an interesting topic… as opposed to conventional theory (3 sets of 15 – 20 reps), I have always found more success in teaching appropriate lift functioning by making the sets high (8 – 10) and the reps low (3 – 5). In this set/rep range, kids are first taught the basics of set up and movement and then asked to re-produce the lift a minimal number of times per set. This aids in developing quality motor sequencing and doesn’t afford the opportunity of developing poor habits during the multiple reps set.

A Word From Dave

We share a common mission with Dr. James Andrews: “to keep them (athletes) on the playing field and out of the operating room”. Coaches and parents may mean well, but often don’t fully understand the consequences of playing a sport year-round. To find out more about the long-term effects of overuse, feel free to check out the blog in it’s entirety at:
http://www.cleveland.com/dman/index.ssf/2013/02/noted_surgeon_dr_james_andrews.html

The Consequences of Specialization and Professionalism in Youth Sports

BY DENNIS MANALOFF ON February 27, 2013 THE PLAIN DEALER

CLEVELAND, Ohio — James Andrews has seen enough.

Enough of coaches who mean well and try hard, but who really don’t know what they need to know.

Enough of parents who think their son or daughter is the next superstar athlete and must be pushed and pushed and pushed.

Enough of youngsters who are forced to visit him and his colleagues around the nation.

Andrews has become so alarmed that he is issuing written and verbal warnings to anyone willing to read or listen. Why should the public care what Andrews thinks? Because when the “Dr.” is placed in front of his name, he becomes a world-renowned orthopedic surgeon.

Andrews, who has practiced medicine for nearly 40 years, is most famous for his ability to put professional athletes back together. These athletes — notably, a who’s who of quarterbacks — have signed contracts for a combined total well north of $1 billion after his surgeries. In 2010, Andrews was the only doctor to be named among the top 40 most powerful people in the NFL by Sports Illustrated.

Andrews’ specialties are knees, elbows and shoulders. One of his recent patients was Washington Redskins quarterback Robert Griffin III, who needed the anterior cruciate ligament and lateral collateral ligament repaired in his right knee.

“I want parents and coaches to realize the implications of putting a 12- or 13-year-old through the type of athletic work done by a 25-year-old”

The work on athletes, while important, isn’t the reason Andrews collaborated with Don Yaeger, a former associate editor at Sports Illustrated, to write, “Any Given Monday: Sports Injuries and How to Prevent Them, for Athletes, Parents and Coaches — Based on My Life in Sports Medicine.” He felt compelled to write the book, then talk about it, out of fear for the younger generation.

“I started seeing a sharp increase in youth sports injuries, particularly baseball, beginning around 2000,” Andrews told The Plain Dealer in a telephone interview. “I started tracking and researching, and what we’ve seen is a five- to sevenfold increase in injury rates in youth sports across the board. I’m trying to help these kids, given the epidemic of injuries that we’re seeing. That’s sort of my mission: to keep them on the playing field and out of the operating room.

“I hate to see the kids that we used to not see get hurt. … Now they’re coming in with adult, mature-type sports injuries. It’s a real mess. Maybe this book will help make a dent.”