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Training Youth Athletes “The Formula For Success”
By Michael K Butler B.A.;P.T.A.;CSCS*D;RSCC*D NMT
Parents and coaches come to me frequently asking, “What is the
appropriate age for kids to start lifting weights?” I always answer–
when they are mentally, emotionally and physically mature enough,
that is when they should start. I’ve had boys and girls as young as
11 years old start to lift weights, and on the other hand had to kick a
15-year old out because he was more interested in goofing off then
putting effort in to his work out.
A widely-held training myth is that weight lifting stunts growth.
There have been many recent studies done by the National Strength
and Conditioning Association that found strength training can maxi-
mize bone mineral density, reduce injuries and have no negative side
effects regarding growth. It is critical that youth work with a compe-
tent trainer. In adolescents over the age of 13, the most common soft
tissue injury is the lower back and trunk. Researchers suggest this is
due to excessive loads, improper technique and lack of coaching.
National studies have been presented over the years stating that
weight training, when performed correctly, is the safest sport in
terms of injury risk. Sports like football, rugby, and basketball, show
high rates of injury. So your child playing a sport is in more danger of
getting injured than if he or she would participate in a weightlifting
program under the supervision of a well-trained coach.
Training should be fun! If you are working with a young athlete
who has not trained before, keep to the basics. Work on building a
solid foundation by doing exercises that will address posture and
neuromuscular development. Most kids have issues with posture be-
cause of sitting in school all day and carrying heavy backpacks on one
shoulder.
Start resistance training when applicable. Studies have shown that
resistance training can help prevent non-sports related injuries. Work-
ing out consistently (2-3x a week) helps to develop the neuromus-
cular system, provides a good base of support and aids in increasing
bone density.
Add dynamic stretching before workouts and into everyday life!
Dynamic stretching (also known as movement based warm-ups) can
help reduce injuries, increase local circulation and prepare athletes for
sports participation. Even if you don’t participate in a sport, dynamic
stretching is valuable to perform everyday. Evidence-based research
shows that dynamic stretching is more valuable than static (holding
stretch) because you can tear muscle fibers that are restricted and
tight when they are cold vs. if they are warmed up.
Add plyometrics and running activities. Kids naturally want to run,
skip, and jump but for obvious reasons stop doing so when they enter
middle school. They get more absorbed by video games, texting and
playing on the computer. We as a society are now more sedentary
and as a result see more health issues such as poor circulation, high
blood pressure, obesity, decreased lung volume, poor posture and
musculoskeletal pain. Implementing developmental base movements
July/August 2012
such as bounding, leaping, skipping
and jumping activities is a fun way to
get young athletes moving and build
strong bones, increase propriocep-
tion, healthy weight, circulation and
reduce injuries.
Add Olympic lifting when the
athlete has built a solid foundation.
Olympic lifting involves exercises like
the snatch and clean and jerk. These
are complicated movements that
take years to perfect, but are highly
explosive and transferrable to sport
when done correctly and at the right
times of the season. All too often,
young athletes are rushed through
resistance training programs and
into Olympic lifts because they look
cool and are challenging. Deadlifts, Kaelyn Brock, volleyball player
cleans and overhead squats should at La Quinta High school,
be perfected first and foremost. works out under supervision
of Michael Butler at Kinetix in
Add recovery time to your pro- Palm Desert.
grams. One critical component of
this program design is the athlete down time. Injury rates will signifi-
cantly decrease if volume, intensity and rest are varied. Athletes often
work out at school, then go to the gym, and then to practice. They
play 2 games a week and continue this process throughout the year…
it’s too much! Programs need to be varied throughout seasons in or-
der to avoid injuries.
Watch supplement intake. Athletes naturally want to find the easi-
est and quickest way to get bigger and stronger, so they try popular
supplements. Beware! Many ingredients outweigh the benefits. You
should always read what is on the label and understand the ingredi-
ents before taking supplements. If athletes eat healthy, they most
often don’t need supplements. Most of the popular supplements
contain either high doses of caffeine or have a series of additives that
make you question their efficiency of absorption. In general, athletes
need protein within 1 hour after a workout since the body is already
repairing itself. Whey protein powder mixed with milk and fruit is the
best source for quick absorption and effect.
Michael K Butler B.A.;P.T.A.;CSCS*D;RSCC*D NMT holds national certifi-
cations of distinction through the NSCA as a strength and conditioning
coach; a state license as a physical therapist assistant; is a Poliquin Inter-
national state coach; and a Full body Active Release Techniques Practi-
tioner. He is co-owner of Kinetix Health and Performance Center in Palm
Desert can be reached at 760-200-1719. michael @kinetixcenter.com.
www.kinetixcenter.com