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Weight Training For The School Aged Student And Why Schools Drop The Ball

Weight training in middle school and high school is nothing new. Coaches have been asking and requiring their athletes to lift weights for decades. Now, with all the scientific research, strength training and conditioning has come on leaps and bounds. Unfortunately the training methods used in schools do not.

The old rule that the more weight one can lift, the stronger one will be, is still the most dominant rule used by most school age athletes. The main reason for this belief, in my opinion, is the lack of education and supervision beyond what they see and read in various media. A quick look at most of the popular weightlifting magazines or many of the huge websites devoted to the subject will easily prove my point. It’s all about the weight being lifted.

It amazes me how often I see a young high school athlete walk into the weight room, go to the bench, throw multiple 45 pound plates and bring the bar down to their chest in about a tenth of a second, bounce the bar off their chest and then, with always muscle in their body, try to push the weight back up. I’ve seen everything from only having their shoulders on the bench to stretching so hard that their entire body is lifted off the bench and the only thing supporting them is their two feet on the ground and their head on the bench . Stretching and warm-up ever taught, what about proper technique and proper range of motion?

If you’ve ever had the opportunity to work with middle and high school students, you already know that it’s nearly impossible for them to remember or even find great things to any great extent, and most subconsciously believe that the fastest way is always the best way regardless. whether the result achieves the intended goal. In other words the means are unimportant insofar as they get me to the end as quickly as possible.

Because of this lack of supervision by qualified coaches, this type of training, if you can call it that, is practiced and then passed on to the up and coming athletes at the lower ranks and nothing ever changes.

This brings me to the jumps I mentioned earlier. If we look at the simplest aspects of weight training, according to the American Council on Exercise, to achieve gains in strength, the muscle must be made to work harder then it is used to working. This is called the overload principle and is a common belief among most professionals in the medical and fitness industry. On the surface the two theories seem the same. But, if we delve further into the “new” science of weight training, we learn that similar strength gains can be made with less weight if the exercise or “movement” is performed correctly. In other words, the mean becomes more important than the end.

Simply put, if we use proper stretching, warm up, lifting technique, right amount of weight, warm up and stretch again, we can achieve a more complete overall increase in strength, stronger bones, stronger joints, stronger connective tissue, more flexibility, more muscle control and discipline, unlike the athlete who can lift a lot of weight in the weight room, no matter how dangerous, but is useless in all other aspects of conditioning.

Probably the most important aspect of this way of weight training is that it is much safer and less stressful on the body. This is even more important for the still developing body of a school age athlete.

As a coach, it would be easy to decide which athlete you would prefer to have on your team. Then it amazes me that most coaches ignore these facts. It seems to me that so many coaches expect their players to get better, but don’t provide the necessary tools to achieve that goal. Many of them train the same way their coaches did when they were in school.

As I pointed out earlier, the weightlifter’s age is important because of the immature development of the young athlete’s body, specifically the fact that many have not yet reached puberty. Therefore, it is believed that they lack the ability to produce strength gains and create better muscle control and furthermore can do more harm than good. This is also not true. The importance given to these athletes is no different than the importance given to any other athlete. The only difference is that they must be placed in a class by themselves and instructed to do a different workout than those who are a little older and past puberty. Think of it this way. A 65 year old person would not do the same training as a 25 year old. This applies to the 17-year-old and the 12-year-old.

Fitness training, including weight training, if properly instructed, can benefit anyone at any age, even very young children. Let’s not forget, it’s not about how much you can lift, but how well you can lift.

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