Tag: sport conditioning


Most parents know that strength training is an essential component of maximizing their child’s athletic potential but many don’t know when to start said training. When asked this question I like to refer to the ACSM research article that states, “Generally speaking, if children are ready for participation in organized sports or activities — such as Little League baseball, soccer, or gymnastics — then they are ready for some type of strength training.” If you feel your child has the emotional maturity to take part in an organized sport then they are perfectly capable of taking up strength training with a qualified professional.

One concern many have is that strength training will negatively affect bone growth in youth athletes. This is a myth that is taking much too long to go away. There hasn’t been documentation of this actually occurring while there is in fact ample evidence to the contrary. Strength training has been shown to actually increase bone density, peak bone mass and bone strength.

Strength is the only physical attribute that has a direct impact on all other areas of athletic performance and has the highest potential for growth when compared to other qualities such as power and speed. In an article from the Mayo Clinic the author states that when done properly, strength training can:

  • Increase your child’s muscle strength and endurance
  • Help protect your child’s muscles and joints from sports-related injuries
  • Improve your child’s performance in nearly any sport, from dancing and figure skating to football and soccer
  • Develop proper techniques that your child can continue to use as he or she grows older
  • Strengthen your child’s bones

A properly designed program for a youth athlete must be created and executed by a qualified coach and of course I am partial to myself because of my education, credentials, and experience. Currently my youngest client is a 12 year old basketball/football player whose performance has skyrocketed since he started strength training. I have also worked with the Skyline High School Girls Basketball team, the Bellevue High School Track team, and many individual youth athletes from around the area competing in lacrosse, football, basketball, baseball, soccer, and even cheerleading.

I have seen over and over again what strength training can do for a young athlete and have come up with some guidelines that can serve any coach or parent working with young athletes.

General Guidelines for Strength Training Youth Athletes:

1. Master the basics while focusing on proper movement patterns. With young athletes it is best to first master general movement patterns and body weight exercises before moving on to more advanced strength training modalities. Great exercises include: jumping/landing, med-ball throwing, body weight squats, push-ups, pull-ups, and sled pushing/pulling.

2. Use proper loading parameters. Strength training doesn’t always mean loading up a squat bar and going as heavy as possible. As a general rule with young athletes it’s best to stick with body weight exercises or exercises with loads that allow the athlete to complete 8 to 20 repetitions each set. As the athlete advances the intensity of exercises can advance as well.

3. Teach proper force absorption. Learning how to properly land and decelerate will be invaluable in preventing future sports injuries for any athlete. Deceleration is also a crucial factor in agility performance.

4. Don’t specialize too early. Young athletes should build as broad an athletic base as possible in order to maximize athletic potential. Performing only exercises that seem “sport specific” is not an effective way to build an athletic base. While this might make for a good basketball or soccer player now, it will actually do them a disservice for their athletic future. Specializing early is also a great way to burn a kid out on a sport.

5. Make it fun! Strength training should be something that the kids look forward to and enjoy. This is an opportunity to set them up to not only maximize their athletic potential but also create life-long healthy habits. If your kid does not enjoy training they won’t reap maximum benefits and will likely discontinue training at the first opportunity they get.

I started seriously strength training for sports at 15 years old and I only wish I would have started sooner. At that time I started working with a strength coach named Mike Seilo, and I am not exaggerating when I say he changed trajectory of my athletic and eventually my professional career. Strength training with a qualified coach dramatically increased my athletic performance and without Mike I don’t think I would have gone on to compete in track and field at the collegiate level. Outside of improving my sport performance Mike influenced me to become strength coach and work with young athletes. Mike’s influence on me went way beyond sport performance and I can only hope to have the same influence on kids during my career.

Under the right supervision strength training can be a huge benefit to any young athlete. Not only will they improve athletically, they may learn some valuable lessons that serve them inside and outside of the gym as well as develop life-long personal relationships. If you have a child involved in athletics I highly recommend you find a qualified coach and get their strength training career underway.

If you have any questions regarding youth strength training please contact PFT Tom Sheriff CSCS (tsheriff@sacdt.com)
206-443-1111 ext. 292.

VersaClimber 101

Is your workout lacking intensity? Do you find yourself using the same cardio machines day in and day out wondering if they are getting you closer to your goals? If your answer is I don’t know or I think I’m working hard enough then it’s time to challenge your self and try to use the VersaClimber. It is a very unique looking machine that many gym goers over look and could be just the tool for you. My style of personal training is usually geared toward staying away from machines that limited planes of motion, limit core engagement and have little sport specific movement but when I do put my clients on a machine my go to piece of equipment is the VersaClimber.

The VersaClimber is one of those pieces of equipment where what you put into it you get out of it. If you go hard on it you can burn out in seconds and if you go easy on it you can do it for a long time. It is considered non impact so no pounding of your joints but does require hip and knee active range of motion. Your hands and feet stay attached to handles and pedals through the full range of motion. The movement on the machine is vertical so your body weight does play a factor which is different than the rowing machines where the movement is horizontal and weight bearing is not a significant factor. Visually it looks like you are rock climbing at warp speed. Physically your legs and arms are coordinating a push and pull pattern while your body stays suspended in one spot.

The VersaClimber can be used to increase your aerobic endurance by performing longer bouts at slower speeds. It is mainly used, by personal trainers and strength coaches to increase their client’s anaerobic power; which in a nut shell is how hard or intense you can “work” for a short period of time. The VersaClimber does not functionally mimic a specific movement in sports but what it can mimic is the demands of intensity and duration a sport activity places on the body during practice or competition. For example a game of squash goes to 11 points. Each rally may take seconds or even minutes so athletes know they need to be ready for both. The VersaClimber can be used to mimic a 15-30 second rally meaning you would go hard for 15-30 seconds and then depending on the person’s conditioning level they would have a recovery period of 15-30 seconds. If the athlete is de-conditioned they may need a longer recovery bout. This would be repeated 11 times to mimic their first game. A squash athlete may have to play anywhere from 3-5 games. This is a lot of conditioning but absolutely needs to be addressed so that the body can keep up with the demands of the sport without getting injured while playing fatigued.

If you are not trying to mimic demands of a sport but just want to kick up your workout a notch then try setting a goal of reaching a certain height say 500 feet or going for a certain amount of time such as a minute. After a few tries at it you will start to compete with yourself and each time you get on the VersaClimber you can challenge your last height or time. For first time clients I like to challenge them to make 100 feet in under a minute. For my seasoned clients I like them to make 150 feet in under a minute. We would usually perform this 2-3 times with a minute of active rest such as some sort of abdominal exercise to get them off their legs for a minute.