Youth strength training : programs for health, fitness, and sport

250 Pages·2009·22.53 MB·English

by  Avery D Faigenbaum

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P r o gnreasmss, afn d s P o r t
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avery d. faigenbaum, edd, CsCs
The College of New Jersey
Wayne l. Westcott, Phd, CsCs
South Shore YMCA, Quincy, Massachusetts
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Faigenbaum, Avery D., 1961-
Youth strength training : programs for health, fitness, and sport /
Avery D. Faigenbaum, Wayne L. Westcott. -- 2nd ed.
p. cm. -- (Strength & power for young athletes)
Rev. ed. of: Strength & power for young athletes, c2000.
Includes bibliographical references and index.
ISBN-13: 978-0-7360-6792-8 (soft cover)
ISBN-10: 0-7360-6792-2 (soft cover)
1. Exercise for children. 2. Physical fitness for children. I.
Westcott, Wayne L., 1949- II. Faigenbaum, Avery D., 1961- Strength &
power for young athletes. III. Title.
RJ133.F35 2009
613.7’042--dc22
2008049096
ISBN-10: 0-7360-6792-2 (print) ISBN-10: 0-7360-8761-3 (Adobe PDF)
ISBN-13: 978-0-7360-6792-8 (print) ISBN-13: 978-0-7360-8761-2 (Adobe PDF)
Copyright © 2009, 2000 by Avery D. Faigenbaum and Wayne L. Westcott
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechani-
cal, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information
storage and retrieval system, is forbidden without the written permission of the publisher.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Youth Strength
Training: Programs for Health, Fitness, and Sport: p. 30. The reproduction of other parts of this book is expressly forbidden by the
above copyright notice. Persons or agencies who have not purchased Youth Strength Training: Programs for Health, Fitness, and
Sport may not reproduce any material.
This book is a revised edition of Strength & Power for Young Athletes, published in 2000 by Human Kinetics.
Acquisitions Editor: Scott Wikgren; Developmental Editor: Melissa Feld; Assistant Editor: Rachel Brito; Copyeditor: Jan Feeney;
Indexer: Craig Brown; Permission Manager: Dalene Reeder; Graphic Designer: Nancy Rasmus; Graphic Artist: Denise Lowry;
Cover Designer: Keith Blomberg; Photographer (cover): Neil Bernstein; Photographer (interior): Neil Bernstein, except where
otherwise noted. Photos on pages 1, 16, 170, 183, and 209 © Human Kinetics. Photo on page 167 © MM Productions/Corbis; Visual
Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art
Manager: Alan L. Wilborn; Illustrators: Andrew Recher, page 18, and Alan L. Wilborn; Printer: Versa Press
We thank the South Shore YMCA in Quincy, Massachusetts, for assistance in providing the location for the photo shoot for this book.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
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It is with great appreciation
that we dedicate this book to the hundreds of boys and girls
who have participated so enthusiastically in our strength training programs,
to their most accommodating parents
who genuinely appreciated the importance
of developing a strong musculoskeletal system at a young age,
and to all the fitness professionals and physical education teachers
with whom we have worked to help youth understand
the value of regular strength training as a lifestyle choice.
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Foreword vii • Acknowledgments ix • Introduction xi
Part I Fitness Fundamentals
1 Ready to Train 3
Strength Training Versus Weightlifting, Powerlifting, and Bodybuilding 5 • 
FUNdamental Fitness 6 • Muscles, Bones, and Connective Tissue 7 • 
Program Assessment 8 • Getting Ready 12 • Summary 16
2 Program Prescriptions 17
Training Guidelines 18 • Program Considerations 22 • Play Education 23 • 
Summary 24
3 Exercise Technique and Training Procedures 25
Understanding Children 26 • Being a Teacher 28 • Developing the Fitness Work-
out 29 • Using Equipment Safely 29 • Keeping It Progressive 32 • Summary 32
Part II Exercises
4 Free Weights 35
Training With Free Weights 36 • Free-Weight Exercises 38 • Summary 72
5 Weight Machines 73
Training on Weight Machines 74 • Weight Machine Exercises 74 • Summary 97
6 Elastic Bands and Medicine Balls 99
Training With Elastic Bands and Medicine Balls 101 • Elastic Band Exercises 101 •
Medicine Ball Exercises 112 • Summary 137
7 Body-Weight Training 139
Using Body Weight as Resistance 140 • Body-Weight Exercises 141 • Summary 165
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Part III Program Design
8 General Preparation 169
Preparatory Conditioning 169 • Training Youth 170 • Dynamic Motiva-
tion 172 • Summary 173
9 Basic Strength and Power for Ages 7 to 10 177
Components of the Warm-Up and Cool-Down 178 • Strength-Training 
Program 179 • Strength-Training Exercises 179 • Training Consider-
ations 183 • Summary 184
10 Intermediate Strength and Power for
Ages 11 to 14 185
Components of the Warm-Up and Cool-Down 185 • Strength-Training 
Program 185 • Machine Strength-Training Exercises 186 • Free-Weight Strength-
Training Exercises 188 • Medicine Ball Strength-Training Exercises 188 • Training 
Considerations 189 • Summary 192
11 Advanced Strength and Power for
Ages 15 to 18 193
Components of the Warm-Up and Cool-Down 194 • Strength-Training 
Program 194 • Machine and Free-Weight Strength-Training Exercises 195 • 
Medicine Ball and Elastic Band Strength-Training Exercises 195 • Training 
Considerations 197 • Summary 200
12 Sport-Specific Strength and Power for
Young Athletes 201
Training for Sport Conditioning 202 • Baseball and Softball 203 • Basketball and 
Volleyball 203 • Dancing and Figure Skating 204 • Football and Rugby 204 • Ice 
Hockey and Field Hockey 205 • Soccer 205 • Swimming 206 • Tennis 206 • 
Track: Sprints and Jumps 206 • Track: Distance Running 207 • Summary 207
Part IV Long-Term Planning and
Nutritional Support
13 Periodization and Recovery 211
Overreaching and Overtraining 212 • Models of Periodization 213 • Rest and 
Recovery 214 • Long-Term Development 216 • Summary 216
14 Eating for Strength and Performance 217
Basics of Healthy Eating 218 • Children’s Nutritional Needs 222 • Hydra-
tion 224 • Snack Foods 224 • Summary 225
Appendix: Sample Workout Log 226 • Suggested Readings 227 • 
Index 229 • About the Authors 235
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I am pleased to introduce Avery Faigenbaum and and efficacy of sport conditioning for this age
Wayne Westcott’s book Youth Strength Training: group, the authors have provided sensible and
Programs for Health, Fitness, and Sport. Their first specific exercise guidelines for youth strength
book on this topic (Strength & Power for Young training based on their two decades of research
Athletes), published in 2000, was groundbreak- on this topic.
ing because it introduced the principles as well Youth Strength Training: Programs for Health,
as the practical aspects of developing safe and Fitness, and Sport contains the most current sci-
effective strength-training programs for children entifically based information on strength and
and adolescents. power training for young athletes. This new
Using the 2000 book as its foundation, this edition is even more detailed and specific in its
new edition presents a large scope of new infor- recommendations for developing enjoyable and
mation on youth strength-training programs. effective strength-training programs for youth
This reflects the growing interest and research of all abilities. Although the focus of this book is
in this area as well as the experience of strength on the training of young athletes, the principles
and fitness professionals in the training of young embodied here can be used for any child or
athletes. Although much has been learned in adolescent as part of a general conditioning and
the intervening years, it is still apparent that fitness program.
teachers and coaches need to follow the age- I highly recommend this book for anyone
appropriate strength-training guidelines that involved in the training of children and adoles-
Drs. Faigenbaum and Westcott present in this cents. It is a valuable resource that you will turn
well-researched text. to frequently for assistance in designing youth
The International Olympic Committee’s Con- strength-training programs.
sensus Statement on Training the Elite Child Lyle J. Micheli, MD
Athlete, which was published in March of 2008 in
O’Donnell family professor
the Clinical Journal of Sports Medicine, is a summary
of orthopaedic sports medicine
of the available scientific information regard-
Children’s Hospital Boston,
ing training elite child athletes. This consensus
Harvard Medical School
statement notes the need for further research in
Director of Division of Sports Medicine
this area because there is increased emphasis on
systematic training and participation in organized Children’s Hospital Boston
sports by children and adolescents. Despite this Past president of American College
worldwide trend and concerns about the safety of Sports Medicine
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It is a great privilege to acknowledge the many and Rita LaRosa-Loud for her innovative leader-
gifted individuals who so generously gave their ship in our youth strength-training classes. We
time and talents in helping us write this book. appreciate the support from Patrick Mediate,
We are most grateful for the professional leader- Jim McFarland, and Tracy Radler, who allowed
ship at Human Kinetics. We especially appreciate us to use their weight rooms and gymnasiums
the editorial expertise of Melissa Feld and the as our research labs. We especially thank Ralph
superb photography skills of Neil Bernstein. We Yohe and the directors of the South Shore YMCA
thank Gabrielle Burgess, Gary Burgess, Andrew for our state-of-the-art youth strength-training
DeLacey, Lisa DeLacey, and Jennifer DeLacey for facility.
demonstrating correct exercise technique for the We thank the many student interns who have
photos. We are also indebted to the parents of the provided outstanding exercise instruction and
models, Gary and Diane Burgess and Brian and research assistance in our youth strength-training
Lynn DeLacey, for their unwavering support of our programs. Finally, we sincerely appreciate the
youth strength-training programs and extraordi- support of Dr. Lyle Micheli and his sports medi-
nary assistance during the photo sessions. cine staff at Boston Children’s Hospital for our
We are particularly grateful to registered youth strength-training programs over the past
dietitian Debra Wein for her nutrition advice 20 years.
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