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Supreme Being
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| Absolutely matty, I like your post very much. One thing I meant to mention, most strength and fitness improvements are made during off season. Season is for maintenance... so now's the time to get at it and have fun  .
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- Biomechanist/Performance Analyst
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Forum Newbie
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Last Login: 06/08/2010 22:04:56
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"Incorrect resistance work can cause so many issues at this age; whilst the growth cells are still developing. These cells are found at the epiphysal plate of long bones. Excessive and/or incorrect resistance training can cause disturbance to development, which has a clear relationship to osteoporosis. "
Its a minor criticism but the damage to the epiphysal plate is much more likely from rugby impact than from lifting in gym. Yes it is possible to hurt them in gym, but as you point out properly supervised training is the key and properly supervised lifting has injury rates about a tenth of that of contact sports. In my reading although not totally conclusive it seems research shows that bone density is increased through increased load bearing even in pre-adolescent trainers, lessening chances of bone mineral issues.
I like to teach weightlifting moves starting with a broom stick to teach the snatch and overhead squat and build up to weight with good technique. Deadlifts are good too. Combinations are useful e.g. 3 snatch, followed by 3 overhead squat followed by 3 shoulder presses with the same barbell weight. With regards to weightlifting moves I find that most youngster learn the lifts in the first lesson (some struggle into three or four) and we have good fun with the boys as we develop the skills over the next few weeks before lifting the training 10kg bar etc. For me the strength endurance mentioned in the RFU reference is less appropriate in the gym, gym work is to get one strong as the base and then explosive.
What is possible though in boys this age? In our gym I have a 16 year old (he turned 16 in June) who is snatching over 105kg and cleaning and jerking around 125kg his body weight is around 95kg and he is about 1.82m (5'11" to 6ft tall). He is physically more mature than some his age and he lifts at age group (U17) international Olympic weightlifting competitions and plays in the school first team prop at tight head. He has been training for about 3 years now, he is an exceptional athlete and may represent SA at senior level lifting in the future (he is very competitive with his age group athletes in African competition). My point is that the progression should suit the athlete but don't limit the progress because of some pre conceived ideas of possible injury and rubbish about stunted growth etc. Progress conservatively don't over do it but watch the athlete and develop his capability remembering progress from year to year is the goal not specific numbers.
Higher rep work as recommended by the RFU is not ideal in gym, in my mind as it can lead to worse form as athletes fatigue, which in my mind is counter productive rather more sets fewer reps. Having said that there is always a place for strength endurance, for me out doors on the field if you have access. I like to use sandbags of varying weight and do suicides with them. e.g. Cary the bag overhead to the 22 throw it down, sprint back to try line carry a heavier bag in a bear hug to the 50 sprint back to the first bag cary to the other 22 over the shoulder etc. I have used bags that weigh from 10kg to 40kg with this age group, but watch how they do, don't to much to soon. If you do the 4 lines from goal line to goal line you end up running depending on the pattern about 400m of sprints mixed with strength display (carry) and back to sprints, which is what forwards need to do. I also like to use medicine balls throws (backwards over the head) to teach the explosiveness then turn and chase the ball repeat the length of the field.
The progression of the athletes is what should dictate the programme, it is important that the athletes level is taken into account when considering their programme. Just because John Smit (or his equivalent in the UK) does this or that programme should not mean that a 15 year old should do the same, although the overall goal of increased strength, explosion and conversion of this training onto the field may be the same, the methods of training different level athletes is different.
Take home message, find a good coach - my preference is to include (but not exclusively) weightlifting movements, as I find them easy to teach , fun to do and good bang for the buck from a time perspective and the focus can be on technique early and the athlete can see why (you're not just spoiling his fun trying to stop him pumping big iron) and great strength and power can be developed over time.
One thing that for me is ignored in conditioning is off season contact conditioning, learning to fall (break falls rolls) and some body contact, cross training in some basic wrestling skills. judo etc is quite fun, a good break from rugby mentally and can be very useful in teaching body mechanics of cleaning out at ruck time but maintaining the the bodies ability to handle contact is the key here. For me every so often it is good to include some rougher stuff. If you look at the medicine ball throw turn and sprint I stand with a shield over the medicine ball when it lands and expect the player to push me off the ball using good leg drive with good body position, then pick up the ball and and throw it again, this is low level contact, but keeps the player ready for the new season when contact is restarted. Remembering that most contact injuries happen to players (but especially recreational players) at the start of the new season.
Nick
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Supreme Being
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Last Login: Today @ 12:48:24
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NickTat (06/08/2010)
...Its a minor criticism but the damage to the epiphysal plate is much more likely from rugby impact than from lifting in gym...Interesting, but I would like to clarify that I did not mention damage to the epiphyseal plate but issues with the cells contained therein, which has totally different implications. As far as damage/fractures to/through the epiphyseal plate are concerned, alterations are well documented microscopically, however, only one report discusses the cellular and molecular changes which accompany the process [Journal of Orthopeadic Science ISSN 0949-2658]. In this case it was found that healing was accompanied by an increase in DNA content, by a change in cellular activity, and by greatly accelerated apoptosis. Acute injury should not be confused with a chronic condition.
- ***********************************************************
- Biomechanist/Performance Analyst
- Level 5 Soft Tissue Therapist
- Certified Personal Trainer: Advanced Gym Instructor/Level 3 Fitness Assessor
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