Training Methods
Strength training on equipment has not had a good reputation for a long time when used on young athletes. If one pays attention to a correct adjustment of the joint angles and weights, one can train on the machine without hesitation. Above all, the exact dosage is guaranteed during machine training.
In addition, the desired muscles can be trained in isolation. However, a competent person should always be present. Besides training on the machine, there is also the possibility to train with free weights.
This training is somewhat more demanding and should therefore only be used after a certain period of acclimatisation. Exercises with free weights train not only the target muscles but also the support muscles. Furthermore, the coordinative aspect is covered very well.
Training with free weights is usually a very functional training and therefore very effective. However, a supervisor is also very important here, as the risk of injury is slightly higher with free weights compared to machines. Another possibility is training with your own body weight.
This training is very popular because it is simple, natural and highly functional.An advantage that is especially appreciated by young people is that it is probably the most cost-effective form of training, since you don’t need a studio or equipment to train. A disadvantage is the load dosage with increasing level. With the own body weight it becomes more and more difficult to maintain the load dosage with an increasing level.
For competitive athletes and advanced athletes this form of training is therefore only of limited use. These three forms of training are available for beginners, whereby the training with body weight is the most favorable variant. Those who have the necessary change should start in a studio with machine training.
After a certain period of acclimatization and the first successes, you can then switch to training with free weights to ensure further progress. No exact statement can be made about the stress norms for adolescents, since the development of the adolescents plays an important role here. An individual adjustment of the load should be made by an expert.
Similar to adults, adolescents should also complete a small warm-up program. Ten minutes of dynamic warm-up exercises are recommended to prepare the body for the training and to prevent injuries. Afterwards, a small warm-up should be performed on the equipment for each type of exercise before starting with the usual loads.
The main training should not last longer than 30 minutes for adolescents. The scope of training should be built up carefully. In the first weeks it is recommended to do a maximum of two units per week so that the body can adjust to the load and a complete recovery between the units is possible.
Studies have found that training once a week already leads to significant success. If a second training unit is added, the increase in strength increases by another 33 percent. On the basis of study results, young people should rely more on repetition numbers than on weight when doing strength training.
This means that a lower weight combined with 15-20 repetitions is more effective than a high weight with only six to ten repetitions. The high number of repetitions allows a better adaptation of the support and holding apparatus. When designing the training plan, care should be taken to ensure that all major muscle groups are equally stressed, that no imbalances occur and that multi-joint exercises are preferred. Muscular imbalances that were developed in adolescence are very difficult to correct.
