|
Hi
everybody,
Great article. This
is a very debatable subject, but it goes right to the
point.
We (Dolphins) still
don't do as much as we can do to even call it a "conservative
approach". So far we are being VERY conservative, but we will
gradually grow into something that will be a little more intense
and efficient, but still conservative and respecting their
maturation process.
Enjoy.
Coach
Mavi
News For
SWIM PARENTS
Published by The American
Swimming Coaches Association
5101 NW 21 Ave., Suite
200
Fort Lauderdale FL
33309
___________________________________________________________________
Weight Training for
Age Group Swimmers
By Jack Wilmore,
Ph.D.,
Physical Education
professor at the University of Texas and
Austin.
Generally,
youngsters adapt well to the same type of training routine used by
the mature athlete.
One area of concern, though, is the use of weight training to
develop muscular strength and muscular endurance. For many years, young boys and
girls were discouraged from using weights for fear that they might
injure themselves and prematurely stop their growth
processes.
Results of animal
studies suggest that heavy resistance exercise leads to stronger,
broader, and more compact bone. However, since it is nearly
impossible to load these animals to the same extent as youngsters,
it has not been practical to design an experiment that accurately
defines the risks associated; therefore the potential for injury
and structural damage from heavy resistance appears to be extremely
low. Still, since the
future of the youngsters is at stake, it is appropriated to take a
conservative approach until additional studies can be
conducted.
Thus, to
strength-train a young athlete, a program using low weights and
high repetitions would be preferred to one using high weights and
low repetitions. One
of the safest techniques for strength training in youngsters would
be to use the isokinetic concept of matching resistance to the
force applied, so that the youngster does not have to contend with
actual weights, such as barbells and dumbbells. Cybex, Orthoton, Mini-Gym, and
Hydra-Gym are examples of isokinetic
equipment.
It has been
suggested that since young prepubescent boys have relatively low
circulating androgen levels, there is no reason to expect them to
benefit from strength training prior to adolescence. Several recent studies have
demonstrated that prepubescent boys can not only participate in
this form of activity but also can gain substantial increases in
strength.
In a study conducted
by Sewall and Micheli, prepubescent boys and girls took part in a
nine-week progressive resistance strength training program, 25-30
minutes a day, three days a week (J Pediatr Orthop
1986;6:1234-6). They
experienced a mean strength increase of 42.9%, compared with a 9.5%
increase in a non-training control group.
Weltman and his
colleagues followed 16 prepubescent boys (mean age 8.2 years)
through a 14-week strength program using isokinetic techniques with
hydraulic resistance (Med Sci Sports Exerc 1986;18:S55). Isokinetic strength
increased 18-37% in these young boys. Only one injury was recorded
causing the boy to miss three training sessions. In the control group of 10 boys
six injuries were recorded as the result of activities of daily
living. None of the
boys had any evidence of damage to bone, or the muscle structure as
a result of strength training. Form the results of these
studies, one can conclude that young, prepubescent boys and girls
can increase strength from using resistance exercise, and that few
risks of injury are associated with such exercise. However, it should be noted that
in both of these studies, free weights were not used. The resistance was provided by
pneumatic (CAM-II), hydraulic (e.g., Hydra-Fitness and Orthotron),
or fixed stacked weights (e.g., Universal Gym or Nautilus). The use of free weights
provides a much greater potential for serious
injury.
|
