Myth or Reality?
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According to the NEISS, due to the realization of an extensive study, a very limited number of young people injured by strength training, these injuries were mostly caused by defects in the technique, by making maximum lifts or by doing it without supervision of a expert.
In addition, according to this study, the training programs have no effect and do not have harmful long-term side effects.
Once you already know that strength training is not harmful to young people now specifically a little more than training they are usually more beneficial.
A medical evaluation before beginning to use a formal training program can identify potential risks and provide opportunities for analysis, techniques and training expectations.
Now that you know that the young athlete can perform this training, you have a summary of what should be specific
The most beneficial for the beginning of the training program is 8 to 15 repetitions, in order to increase the weight in a linear manner. The exercises should include all muscle groups and through the full range of motion in each joint. To obtain strength gains, workouts should last at least 20 to 30 minutes, have a minimum of 2 to 3 times per week and continue adding weights or repetitions to the extent that they improve strength.
This study includes both adolescents and preadolescents, so this is a goal that is taken into account for everyone as long as the technique is appropriate.
Most recommended exercises for adolescents and pre-teens:
- Squats
- Dominated
- Plyometrics
- Bench press with dumbbells
- They will be able to make Olympic movements but first several months necessary to correct the technique until they can carry out the surveys safely.
- Dead weight
REFERENCE
Sports Medicine and Fitness Committee, 2000-2001
Reginald L. Washington, MD, President David T. Bernhardt, MD
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