<ul><li>Speed4Sports </li></ul><ul><li>Designing a  </li></ul><ul><li>Strength Training Programme  </li></ul><ul><li>for C...
<ul><li>Probably the best way to introduce athletes to strength training is to have them perform  ‘body-weight’  exercises...
<ul><li>These exercises use the athlete’s own body weight as the resistance.  </li></ul>Speed4Sports  www.aledhughes.ie
These exercises can include:   Push ups  Pull ups  Sit ups  Back extensions   Lunges  Single Leg Lunges  Squats  Step-up...
<ul><li>The benefits of these exercises are several-fold.  </li></ul><ul><li>First, this type of exercise is inexpensive a...
<ul><li>Second, these exercises strengthen the core muscles of the body (the core is defined as the muscles surrounding th...
<ul><li>The initial goal of any programme should be to build some muscular endurance.  </li></ul>Speed4Sports  www.aledhug...
<ul><li>Initially performing one set of 15 repetitions.  </li></ul><ul><li>As the athletes develop, strive to complete thr...
<ul><li>As an athlete matures physically and emotionally, you can begin to introduce more complex exercises (multi-joint l...
<ul><li>If strength training is a part of the overall training program, it is important to make it consistent – when stren...
<ul><li>Contact us directly through www.aledhughes.ie  </li></ul><ul><li>to get a FREE sample programme for children & tee...
<ul><li>Speed4Sports </li></ul><ul><li>www.aledhughes.ie </li></ul>Speed4Sports  www.aledhughes.ie
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Starting a weight training programme

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A presentation by Aled Hughes from Speed4Sports on starting a weight training programme for children and teenagers.

Published in: Education, Sports, Business
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Transcript of "Starting a weight training programme"

  1. 1. <ul><li>Speed4Sports </li></ul><ul><li>Designing a </li></ul><ul><li>Strength Training Programme </li></ul><ul><li>for Children & Teenagers </li></ul><ul><li>www.aledhughes.ie </li></ul>Speed4Sports www.aledhughes.ie
  2. 2. <ul><li>Probably the best way to introduce athletes to strength training is to have them perform ‘body-weight’ exercises. </li></ul>Speed4Sports www.aledhughes.ie
  3. 3. <ul><li>These exercises use the athlete’s own body weight as the resistance. </li></ul>Speed4Sports www.aledhughes.ie
  4. 4. These exercises can include: Push ups Pull ups Sit ups Back extensions Lunges Single Leg Lunges Squats Step-ups Dips Tricep Dips Plank 360 Planks Scorpions IYTW Shoulder Press Calf Raises Speed4Sports www.aledhughes.ie
  5. 5. <ul><li>The benefits of these exercises are several-fold. </li></ul><ul><li>First, this type of exercise is inexpensive and easy to implement </li></ul>Speed4Sports www.aledhughes.ie
  6. 6. <ul><li>Second, these exercises strengthen the core muscles of the body (the core is defined as the muscles surrounding the body’s center of mass – namely the abs, lower back, and hip musculature) that help to stabilize the body. It is important to develop a solid strength base in these muscles before progressing on to more advanced exercises </li></ul>Speed4Sports www.aledhughes.ie
  7. 7. <ul><li>The initial goal of any programme should be to build some muscular endurance. </li></ul>Speed4Sports www.aledhughes.ie
  8. 8. <ul><li>Initially performing one set of 15 repetitions. </li></ul><ul><li>As the athletes develop, strive to complete three sets of each exercise, each containing 6 -15 repetitions, three times a week as part of the regular program </li></ul>Speed4Sports www.aledhughes.ie
  9. 9. <ul><li>As an athlete matures physically and emotionally, you can begin to introduce more complex exercises (multi-joint lifts, free weights, low intensity plyometric as examples) into the programme </li></ul>Speed4Sports www.aledhughes.ie
  10. 10. <ul><li>If strength training is a part of the overall training program, it is important to make it consistent – when strength training is stopped, detraining (a loss of strength and the strength associated benefits) will occur </li></ul>Speed4Sports www.aledhughes.ie
  11. 11. <ul><li>Contact us directly through www.aledhughes.ie </li></ul><ul><li>to get a FREE sample programme for children & teenagers </li></ul>Speed4Sports www.aledhughes.ie
  12. 12. <ul><li>Speed4Sports </li></ul><ul><li>www.aledhughes.ie </li></ul>Speed4Sports www.aledhughes.ie
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