Post by gschwender on Jan 30, 2008 6:11:42 GMT -6
I do a middle school weightlifting program for the 6th and 7th graders beginning right after Christmas break and through summer. The key in lifting with kids this age is YOU NEVER SUBSTITUTE WEIGHT FOR TECHNIQUE! They begin by learning a stretching routine. They must pass a test before touching any weights in the weight room. Once they pass the test They must pass a test to show competency in the lifts they will perform. We try to stay away from power cleans and push press longer as those lifts have more motions involved. I break these lifts into phases where they will perform one movement at a time then phase them into the entire lift. Example: for power cleans we will start by learning the hex dead lift, then to the shrug, then high pull, then the finish. They do these seperately and some progress faster than others. We then start to put 2 motions together. Example dead lift with shrug at the same time and so on. I have never had any injuries and many kids have made dramatic weight gains in one year. Remember that all kids are different and mature at different rates. I had one kid that could squat 400lbsX 5 reps as an 8th grader with perfect tech. and have a freshman that can only do 95lbsX 3 reps w/ perfect tech. The whole key in lifting is that you must constantly be watching and critiquing. Kids will undoubtedly try more than they are capable of and you must catch them and know what each one is capable of doing. They must be able to do the lift atleast 5 times with perfect technique. I tell my parents that the reasons why we start kids lifting is to teach perfect technique, safety, spotting--not to get big and strong. Maybe one of the reasons why in the high school weight program our strongest kids are the freshmen and sophomores because the juniors and seniors are behind the younger kid in perfecting their form. I have had much success over the past 3 years with the kids confidence and their performance. Following are some links that will help and have helped me in my research:
WEIGHTLIFTING AND KIDS
missourifamilies.org/FEATURES/NUTRITIONARTICLES/fit4.htm
www.drgreene.org/body.cfm?id=21&action=detail&ref=418
www.cnn.com/HEALTH/library/HQ/01010.html
www.kidshealth.org/parent/nutrition_fit/fitness/strength_training.html
life.familyeducation.com/sports/safety/42241.html
www.hughston.com/hha/a_15_2_2.htm
www.bodybuildingforyou.com/articles-submit/raymond-kelly/weight-lifting-kid.htm
aappolicy.aappublications.org/cgi/content/full/pediatrics;107/6/1470
www.netwellness.org/question.cfm/29662.htm
www.stlouischildrens.org/tabid/88/itemid/1822/Weightlifting-How-Young-Is-Too-Young.aspx
www.diet-blog.com/archives/2005/05/22/weight_lifting_for_kids.php
www.saratogacare.org/index.cfm?contentID=250&itemID=5&ID=2051
amos.indiana.edu/library/scripts/kidsweight-2.html
www.sciencedaily.com/releases/2006/07/060727101521.htm
www.medicinenet.com/script/main/art.asp?articlekey=79328
www.healthquoteplus.com/generic.html?pid=13
www.princetonol.com/family/columns/pedgroup32.html
kidsgrowth.com/resources/articledetail.cfm?id=404
www.zwire.com/site/news.cfm?newsid=10216355&BRD=2256&PAG=461&dept_id=457706&rfi=6
www.webmd.com/news/20010605/strength-training-safe-effective-for-kids
www.mayoclinic.com/health/strength-training/HQ01010
www.teenbodybuilding.com/derek42.htm
www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=339
--accidents look at “spotters”
WEIGHTLIFTING AND KIDS
missourifamilies.org/FEATURES/NUTRITIONARTICLES/fit4.htm
www.drgreene.org/body.cfm?id=21&action=detail&ref=418
www.cnn.com/HEALTH/library/HQ/01010.html
www.kidshealth.org/parent/nutrition_fit/fitness/strength_training.html
life.familyeducation.com/sports/safety/42241.html
www.hughston.com/hha/a_15_2_2.htm
www.bodybuildingforyou.com/articles-submit/raymond-kelly/weight-lifting-kid.htm
aappolicy.aappublications.org/cgi/content/full/pediatrics;107/6/1470
www.netwellness.org/question.cfm/29662.htm
www.stlouischildrens.org/tabid/88/itemid/1822/Weightlifting-How-Young-Is-Too-Young.aspx
www.diet-blog.com/archives/2005/05/22/weight_lifting_for_kids.php
www.saratogacare.org/index.cfm?contentID=250&itemID=5&ID=2051
amos.indiana.edu/library/scripts/kidsweight-2.html
www.sciencedaily.com/releases/2006/07/060727101521.htm
www.medicinenet.com/script/main/art.asp?articlekey=79328
www.healthquoteplus.com/generic.html?pid=13
www.princetonol.com/family/columns/pedgroup32.html
kidsgrowth.com/resources/articledetail.cfm?id=404
www.zwire.com/site/news.cfm?newsid=10216355&BRD=2256&PAG=461&dept_id=457706&rfi=6
www.webmd.com/news/20010605/strength-training-safe-effective-for-kids
www.mayoclinic.com/health/strength-training/HQ01010
www.teenbodybuilding.com/derek42.htm
www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=339
--accidents look at “spotters”