Strength

Each individual has a genetic potential for growth and performance.

The purpose of resistance (strength) training is to enhance this potential so that athletes can develop their fitness, health and sports performance. Weightlifting is another key component in developing strength and power capabilities. Strength training in the gym usually starts with a general preparation phase to introduce the athlete to the training environment and develop core and limb strength, teaching safe and effective training methods. Strength training uses natural body movement and does not isolate the muscle as in body building.

In the gym always remember to:

Ask questions when unsure
Communicate feelings i.e. fatigue and pain
Keep a training record (diary) of exercises with sets, repetitions and resistance
Keep up to date record of height and weight (at least once a month)
Do not worry about 1RM (one rep max)

Developmental pathway

Development of explosive strength

Girls 10-12, boys 12-14

Development of maximal strength

Girls 12-14, boys 14-16

Development of strength endurance

Girls 12-14, boys 14-16

Strength exercises for beginners (developmental's) should start around 20% of 1RM. With recommended reps of 10-12. Stress the learning of the technique rather than the weight lifted. Coordination abilities are developed by learning new movements.

It is important not to work developing children too hard. Guidelines are:

Children 12-14 one strength exercise per body part 10-12 reps X 3 sets, resistance up to 50%-60% 1RM
Athletes 15-16 can do two strength exercises per body part 7-11 reps X 3-4 sets at between 50%-70% 1RM
Athletes 17+ two strength exercises per body part 6-10 reps X 4-6 sets at between 50%-80% 1RM
Maximal weights and high intensity should not be done until growth of the long bones is complete after age 17-18
Girls under 13 and boys under 15 should not perform overhead lifts with maximal or near maximal resistance as this can cause growth plate damage in the long bones.

Nutritional information

Research supports that individuals who eat breakfast experience superior mental performance in the morning and increased physical performance later in day. Eating a proper breakfast can also reduce food cravings later in the day.

Milk supplementation

After a work out the body needs nourishment. If the body does not get this it can suffer from:

Dehydration
Low levels of blood insulin
High level of cortisol hormones
Depleted glycogen stores
Muscles in state of breakdown

A Solution is to re-hydrate and fuel your body to a muscle building state. Low-fat milk is a good way to do this as it closely resembles the best formula of carbohydrates and protein. Research supports this by showing (type 2 fast twitch muscle fibres) muscle mass gains are more significant with milk supplementation.