My wife called me this morning to tell me about a story she watched on "Good Morning American". This story was about a father who gave his son a cocktail of performance enhancing drugs as early as the age of 13 to aid in his son's persuit of being a champion speed skater.
As a new parent myself I can't wait for my daughter to participate in sports. Both my wife and myself both grew up on participating in Athletics and being a part of a team. We both agree that the experiences we had while playing sports growing up help shape us into who we are. We can't wait for our daughter to have those same experiences.
Now, I have to be honest when I say that I can't wait to share with my daughter everything I have learned about performance enhancement. We all think our children have the potential to get college scholarships, be a champion, make it to the pros, etc. But, there are healthy and non healthy ways to go about it.
Here at Ullucci Sports Medicine I work with many youth athletes and some of them want to be here and some are here because of pressure from Mom and Dad. But, What I notice is that most of these athletes are over training and most of them don't have the time to be a kid. Now, I fully understand that to excel at a sport it takes hours of dedication and practice. But, kids these days are participating in the same sport year round. There is no diversity and no "off season". When people think about rest they think of a negative impact on training. But, it should be though of as a positive impact. If you coach or if you are a parent think about how much time you put into focusing on rest. Not much time. Coaches you probably think 4 and 5 times as much on what to do in practice than what you instruct the kids to do when they are not practicing or on a off day. Think about it do you focus on rest and what to do on a day off at all?
Rest or Off season should be viewed as a period of Active Rest. Even on days off active rest should be emphisised. Time off or an offseason athletes need to be active. They should go for a easy jog or play a different sport. For example if you are a soccer player. Instead of spending your off day working on foot skills or going for a distance run to stay in shape. Play some basketball or go for a swim. This will work other muscles and help you from falling into a rut of over training.
Now, what does this have to do with the dad who gave his child performance enhancing drugs. Simple, RECOVERY!!!! Young athletes don't take the time to recover. They just go and go and go. We have to remember they are YOUNG ATHLETES not professionals. They are going to school, doing homework, doing stuff around the house, and some may even hold a part time job. Add thoses stresses with the practice and training time. When do they sleep and when do they recover. Burnout hits many athletes when they reach high school and this can have a negative impact on their whole life not just there life as an athlete. These athletes will look to rebel. They will lose intrest in not just their sports but in school, socializing and etc. They become withdrawwn and can show signs of depression. Think about what got you involved in sports as a kid. It was fun, it was to be part of a team, and it was how you built confidence in yourself. As a parent or coach you may not outwardly pressure your kids to win or get a scholarship or be the best. But, kids are not dumb they have instincts that you and I have lost. They read people extremely well. So they will sense the need to win they will sense the need to be the best. A quote by Paul Brown the former coach of the Cleveland Browns was this:
"You can learn a line from winning and a book from losing."
As a coach and a parent it is your responsibility to teach kids the life lessons from athletic because they won't understand some of their feelings. Be a guide to them. Don't push your feelings or your needs on them. Help them understand that losing is a disapointment. Teach them that winning is great success and that it shows that good things come from hard work. Help them learn that sometimes you can work hard and prepare well but sometimes you just fall short and that is ok as long as you gave your very best. These are just some of the lessons to be learned from athletics. Athletics are supposed to build character not destroy it.
I think about this family and how this father has destroyed this family and this young athlete's future in his sport. It is just a terrible sign of were we are heading as a society. To learn more about this story this is the link: http://abcnews.go.com/TheLaw/ESPNSports/story?id=4211036&page=1
Showing posts with label Youth. Show all posts
Showing posts with label Youth. Show all posts
Wednesday, January 30, 2008
Wednesday, October 17, 2007
Program Spotlight: An Inseason Strengthening Program for a Middle School Cross-Country Runner
At Ullucci Sports Medicine and Physical Therapy we are very staunch supporters of youth resistance training. Studies have shown that with proper coaching and program design that youth resistance training is very safe and advantageous. We also support in season resistance training for all athletes. It not only aids in recovery but it helps maintain strength during the season. Studies have shown that athletes that resistance train during their season will maintain off season strength gains longer and at higher rates that athletes who do not perform a resistance training program.
We have put these two philosophies to the test when we were presented with a 14 year old middle school cross country and distance runner who was recommend to us this summer by her coach to evaluate for any hip weakness which was effecting her gait cycle while running. What we found was some mild glute weakness which we addressed and progressed her to more traditional resistance training. After her physical therapy to address the glute weakness she was transferred to the Strength and Conditioning program for further strengthening. When her season began it was recommend that she continue with a one day a week strengthening program to maintain her strength during the cross country season. She has maintained with the program and has won two Middle school Cross Country meets so far this season.
Her In season program is one day a week for one hour and involves mostly lower extremity exercises. We train her with two separated workouts which she performs every other week. So week one she performs workout one, week two will be workout two and week three would be back to workout one and so on. The focus of the program is on glute strength and core strength for running.
Workout One:
5 min general warm up on a stationary bike
10 min dynamic warm up
Back squat 5 sets of 4-6
Ham / Glute extensions 3 sets of 10
Single Leg Dead lifts with a Dumbbell 3 sets of 10
Stability ball Hamstring curls 3 sets of 10
Marching glute Bridges 3 sets of 20
Illiopsoas Pushes with Thera band 3 sets of 10
5-10 min Static Stretching
Workout Two:
5 min general warm up on a stationary bike
10 min dynamic warm up
front squat 5 sets of 4-6
Romainian Style Dead lift 3 sets of 10
Single Leg Squats 3 sets of 10
Monster Walks 3 sets of 10
Clam Shells (hip abduction) 3 sets of 10
Marching glute bridges 3 sets of 20
5-10 min static stretching
This program will be continued till the conclusion of cross country season and then after a short transition period she will then be transferred to a more intensive program to prepare her for the outdoor track season in the spring.
We have put these two philosophies to the test when we were presented with a 14 year old middle school cross country and distance runner who was recommend to us this summer by her coach to evaluate for any hip weakness which was effecting her gait cycle while running. What we found was some mild glute weakness which we addressed and progressed her to more traditional resistance training. After her physical therapy to address the glute weakness she was transferred to the Strength and Conditioning program for further strengthening. When her season began it was recommend that she continue with a one day a week strengthening program to maintain her strength during the cross country season. She has maintained with the program and has won two Middle school Cross Country meets so far this season.
Her In season program is one day a week for one hour and involves mostly lower extremity exercises. We train her with two separated workouts which she performs every other week. So week one she performs workout one, week two will be workout two and week three would be back to workout one and so on. The focus of the program is on glute strength and core strength for running.
Workout One:
5 min general warm up on a stationary bike
10 min dynamic warm up
Back squat 5 sets of 4-6
Ham / Glute extensions 3 sets of 10
Single Leg Dead lifts with a Dumbbell 3 sets of 10
Stability ball Hamstring curls 3 sets of 10
Marching glute Bridges 3 sets of 20
Illiopsoas Pushes with Thera band 3 sets of 10
5-10 min Static Stretching
Workout Two:
5 min general warm up on a stationary bike
10 min dynamic warm up
front squat 5 sets of 4-6
Romainian Style Dead lift 3 sets of 10
Single Leg Squats 3 sets of 10
Monster Walks 3 sets of 10
Clam Shells (hip abduction) 3 sets of 10
Marching glute bridges 3 sets of 20
5-10 min static stretching
This program will be continued till the conclusion of cross country season and then after a short transition period she will then be transferred to a more intensive program to prepare her for the outdoor track season in the spring.
Friday, September 21, 2007
Myths About Youth Resistance Training
There are many myths and anecdotes that surround resistance training and adolescent and prepubescent children. We will visit a few of these Myths and see if there is any rhyme or reason for them.
Myth #1: If my child lifts weights it will stunt his or her growth.
Out of all of the myths associated with resistance training in youths this is by far the one you are going to hear the most. It is the most socially accepted thought surrounding youth resistance training and it could not be further from the truth. The fact is if you want to stunt a child’s growth you have to try pretty hard to do it. Children grow, that is what they do, and it is part of the maturation process that everyone goes t
hrough. Now that being said is it possible to have an injury from resistance training that can adversely affect a child’s growth, yes it is. Now that I have completely contradicted my self let me explain. Everyone has heard of “growth plates”, these “growth plates” or by their technical name epiphyseal plates are where bones grow as our skeleton matures. Injury to one of these epiphyseal plates potentially can cause grow alterations. However, cases of this are extremely rare and the prepubescent child is at less of a risk than the pubescent child because the epiphyseal plates are stronger and at this phase of the maturation process designed to be more resistant to sheering forces (2). From all of the research done on injuries associated with youth resistance training it is generally accepted that the risk of injury from resistance training is no different for youths as it is for adults. Most injuries associated with resistance training are directly the result of improper lifting techniques, maximally loaded lifts, lack of qualified supervision, and faulty equipment (1).
Myth #2: If my daughter lifts weights she will get muscularly and be big and bulky.
This myth not just falls under the category for youth resistance training for females but also for adult females as well. The truth is if you want to increase the size of your muscles and look like a body builder you have to work extremely hard to achieve that look. It is not something that is going to happen just because you put a dumbbell in your hand. Young girls just do not produce the appropriate levels of hormones to develop bigger sized muscles (1). Kramer and Zatsiorky explain this best by indicating that young girls cannot develop big muscles due to a lack of testosterone and the number of muscle cells in their body. So just because we have disproved this myth by explaining how young girls physiologically are not capable of getting larger developed muscles does not mean they will not see the benefits of a well designed program. Young girls will attain the same benefits of resistance training as boys which we explain later in Myth #3.
Myth #3: In prepubescent children they do not have the adequate levels of hormones to see strength gains from resistance training.
Absolutely and unequivocally false! As we explained in myth #1 children will grow that is what they do. So children will get stronger without resistance training. But, what prepubescent children will do if they resistance train is get stronger by strengthening their neurological system not the muscular system. To make the muscular system stronger by increasing muscle size you need certain levels of circulating hormones (2). Without this it can be difficult if not impossible to increase muscle size. Resistance training will train your nervous system & muscular system together and in synchrony which will allow your muscles to get stronger by neurological improvements. This phenomenon is similar to the early strength gains an adult will
see when being introduced to resistance training as a beginner. This is done by increasing motor unit activation and coordination, recruitment and firing of muscle fibers (2). Muscle fibers are innervated by a motor neuron which is connected to the Central Nervous System. When the body is subject to a stress like it is during resistance training it will have to adapt to that stress. The muscular system in prepubescent children who do not have the hormone levels to increase the size of their muscle fibers to increase their strength to adapt to the stress put on their body during resistance training will increase the number of motor units (muscle fibers innervated by motor neurons) that it calls upon to over come a resistance. It is this adaptation to stress that the child’s body will have that will increase their strength in the muscular system.
Myth #4: My child will play their sport into shape.
Again, this can be further from the truth. While playing sports will help children be physically fit and active. It cannot get them into shape to prepare them for the rigors of competition. The activities of learning skills for a sport do not provide children with the proper demands on the body to stimulate improved muscle and connective tissue strength (1). Kraemer and Zatsiorky in their book Science and Practice of Strength Training explain the benefits of strength training in young athletes as follows:
Increased muscular strength and local muscular endurance
Myth #1: If my child lifts weights it will stunt his or her growth.
Out of all of the myths associated with resistance training in youths this is by far the one you are going to hear the most. It is the most socially accepted thought surrounding youth resistance training and it could not be further from the truth. The fact is if you want to stunt a child’s growth you have to try pretty hard to do it. Children grow, that is what they do, and it is part of the maturation process that everyone goes t
hrough. Now that being said is it possible to have an injury from resistance training that can adversely affect a child’s growth, yes it is. Now that I have completely contradicted my self let me explain. Everyone has heard of “growth plates”, these “growth plates” or by their technical name epiphyseal plates are where bones grow as our skeleton matures. Injury to one of these epiphyseal plates potentially can cause grow alterations. However, cases of this are extremely rare and the prepubescent child is at less of a risk than the pubescent child because the epiphyseal plates are stronger and at this phase of the maturation process designed to be more resistant to sheering forces (2). From all of the research done on injuries associated with youth resistance training it is generally accepted that the risk of injury from resistance training is no different for youths as it is for adults. Most injuries associated with resistance training are directly the result of improper lifting techniques, maximally loaded lifts, lack of qualified supervision, and faulty equipment (1).Myth #2: If my daughter lifts weights she will get muscularly and be big and bulky.
This myth not just falls under the category for youth resistance training for females but also for adult females as well. The truth is if you want to increase the size of your muscles and look like a body builder you have to work extremely hard to achieve that look. It is not something that is going to happen just because you put a dumbbell in your hand. Young girls just do not produce the appropriate levels of hormones to develop bigger sized muscles (1). Kramer and Zatsiorky explain this best by indicating that young girls cannot develop big muscles due to a lack of testosterone and the number of muscle cells in their body. So just because we have disproved this myth by explaining how young girls physiologically are not capable of getting larger developed muscles does not mean they will not see the benefits of a well designed program. Young girls will attain the same benefits of resistance training as boys which we explain later in Myth #3.
Myth #3: In prepubescent children they do not have the adequate levels of hormones to see strength gains from resistance training.
Absolutely and unequivocally false! As we explained in myth #1 children will grow that is what they do. So children will get stronger without resistance training. But, what prepubescent children will do if they resistance train is get stronger by strengthening their neurological system not the muscular system. To make the muscular system stronger by increasing muscle size you need certain levels of circulating hormones (2). Without this it can be difficult if not impossible to increase muscle size. Resistance training will train your nervous system & muscular system together and in synchrony which will allow your muscles to get stronger by neurological improvements. This phenomenon is similar to the early strength gains an adult will
see when being introduced to resistance training as a beginner. This is done by increasing motor unit activation and coordination, recruitment and firing of muscle fibers (2). Muscle fibers are innervated by a motor neuron which is connected to the Central Nervous System. When the body is subject to a stress like it is during resistance training it will have to adapt to that stress. The muscular system in prepubescent children who do not have the hormone levels to increase the size of their muscle fibers to increase their strength to adapt to the stress put on their body during resistance training will increase the number of motor units (muscle fibers innervated by motor neurons) that it calls upon to over come a resistance. It is this adaptation to stress that the child’s body will have that will increase their strength in the muscular system.Myth #4: My child will play their sport into shape.
Again, this can be further from the truth. While playing sports will help children be physically fit and active. It cannot get them into shape to prepare them for the rigors of competition. The activities of learning skills for a sport do not provide children with the proper demands on the body to stimulate improved muscle and connective tissue strength (1). Kraemer and Zatsiorky in their book Science and Practice of Strength Training explain the benefits of strength training in young athletes as follows:
Increased muscular strength and local muscular endurance
- Improved sports performance
- Prevention of sports injuries
- Development of lifelong exercise habits
They explain that in the past 10 years scientific evidence as strongly changed towards indicating the benefits of adolescent resistance training far out weight the risks.
In their position statement on youth weightlifting the organization USA Weightlifting, who is the national governing body for the sport of weightlifting in the United States, summed up the myths and anecdotes surrounding resistance training best. In concluding their position statement on youths participating in the sport of Weightlifting they said, “The lack of data is the issue; the alarmist negative response by well-meaning physicians and scientists has done an immeasurable disservice to the sport of weightlifting. The sport is actually safer than is generally believed, especially if training and competition are appropriate for the age group and properly supervised (3).” I believe their statements to be true for explaining many of the myths surrounding youth resistance training. The National Strength and Conditioning Association have highlighted six recommendations that should be followed when having children resistance train. They are:
- A properly designed and supervised resistance training program is safe for children.
- A properly designed and supervised resistance training program can increase the strength of children.
- A properly designed and supervised resistance training program can help to enhance the motor fitness skills and sports performance of children.
- A properly designed and supervised resistance training program can help to prevent injuries in youth sports and recreational activities.
- A properly designed and supervised resistance training program can help to improve the psychosocial well-being of children.
A properly designed and supervised resistance training program can enhance the overall health of children.(1,2)
All of the other major organizations have weighed in favor of youth resistance training. The American College of Sports Medicine (ACSM), American Academy of Pediatrics (AAP), and the American Orthopedic Society for Sports Medicine (AOSSM) along with the NSCA have all provided approval for youth resistance training providing that there is adult supervision and programs designed by trained personnel for young athletes. Youths in today’s society are not getting the physical education at school and our society is leading a more sedentary lifestyle than ever before. With children participating in high level competitive sports at earlier ages and sports related injuries increasing it is vital that children participate in some type of resistance training to decrease incidence of injury and allow them to meet the demands of their sport.
References
- Kraemer, William J. and Zatsiorky, Vladimir M. Science and Practice of Strength Training: Second Edition. Champaign, IL: Human Kinetics, 1995.
- Faigenbaum, A., Kraemer, W., Cahill, B., Chandler, J., Dziados, J., Elfrink, L., Forman, E., Gaudiose, M., Micheli, L., Nitka, M., and Robers, S. (1996). Youth Resistance Training: Position Statement Paper and Literature Review. Strength and Conditioning, 18(6), 62-75.
- Pierce, Kyle C., Byrd, Ronald J., and Stone, Michael H. Position Statement Paper and Literature Review. USA Weightlifting.
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