1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,440 --> 00:00:15,880 Speaker 1: I am Tom Holland and this is Fitness Disrupted. One 3 00:00:16,040 --> 00:00:21,640 Speaker 1: of the questions I am asked frequently when it comes 4 00:00:21,680 --> 00:00:27,280 Speaker 1: to strength training is when can kids safely start strength training? 5 00:00:27,400 --> 00:00:30,800 Speaker 1: So often, you know a parent will ask me, Tom. 6 00:00:30,840 --> 00:00:34,360 Speaker 1: You know, I have a boy a daughter, and they 7 00:00:34,360 --> 00:00:38,279 Speaker 1: are usually involved in sports and they want to know 8 00:00:38,720 --> 00:00:43,120 Speaker 1: when it is safe for them to start strength training. 9 00:00:44,080 --> 00:00:46,879 Speaker 1: And this goes to some great myths and that is 10 00:00:46,920 --> 00:00:53,240 Speaker 1: a common topic of Fitness Disrupted is dispelling those common myths, 11 00:00:53,680 --> 00:00:58,279 Speaker 1: and this is perfect show to do just that. So 12 00:00:58,480 --> 00:01:01,520 Speaker 1: what is the myth? Well, generally speaking, the myth involved 13 00:01:01,560 --> 00:01:06,839 Speaker 1: with strength training and children is that it will stunt 14 00:01:06,840 --> 00:01:11,080 Speaker 1: your growth, that strength training will stunt your growth, that 15 00:01:12,400 --> 00:01:19,280 Speaker 1: it will prevent your growth plates from reaching their maximum potential, 16 00:01:19,560 --> 00:01:22,840 Speaker 1: essentially your bones from reaching their maximum potential, That it 17 00:01:22,880 --> 00:01:27,360 Speaker 1: will cause injury and be a negative disruption on those 18 00:01:27,360 --> 00:01:31,880 Speaker 1: growth plates. And what's really interesting is it's the sports 19 00:01:32,080 --> 00:01:35,319 Speaker 1: that's generally the problem there, and I will talk about that. 20 00:01:35,920 --> 00:01:38,520 Speaker 1: So basically, this show is strength training for children. Can 21 00:01:38,560 --> 00:01:40,480 Speaker 1: you do it? Should you do it? And if you should? 22 00:01:40,800 --> 00:01:44,400 Speaker 1: And if you can, what should you do. And I've 23 00:01:44,400 --> 00:01:47,680 Speaker 1: often talked about how I started strength training about fourteen 24 00:01:47,760 --> 00:01:52,680 Speaker 1: years old and single greatest thing obviously, uh that I 25 00:01:52,720 --> 00:01:55,200 Speaker 1: did back at that age, and I'm gonna talk about 26 00:01:55,200 --> 00:01:58,440 Speaker 1: that too, why we should do it way above and 27 00:01:58,480 --> 00:02:04,040 Speaker 1: beyond the sports and performance and things like that. And 28 00:02:04,080 --> 00:02:08,040 Speaker 1: that's a really important caveat and aspect of this topic 29 00:02:08,080 --> 00:02:12,240 Speaker 1: and this show is the sports specialization is that those 30 00:02:12,760 --> 00:02:18,640 Speaker 1: people asking, generally oftentimes have a young boy or girl 31 00:02:19,720 --> 00:02:24,480 Speaker 1: that is playing a sport, possibly year round. That's a 32 00:02:24,560 --> 00:02:27,520 Speaker 1: huge problem, and it's a problem I have myself as 33 00:02:27,520 --> 00:02:29,960 Speaker 1: a dad. I have two boys I've talked about frequently 34 00:02:30,240 --> 00:02:34,520 Speaker 1: and we'll use them as examples. And a specific example 35 00:02:34,600 --> 00:02:39,480 Speaker 1: this very topic was the first time I ever emailed 36 00:02:39,480 --> 00:02:42,200 Speaker 1: a coach. I'm not someone who interacts with a coach 37 00:02:42,280 --> 00:02:45,359 Speaker 1: unless I have to, and I'll explain why I did. 38 00:02:45,400 --> 00:02:47,840 Speaker 1: And it has to do with strength training and kids. 39 00:02:48,560 --> 00:02:52,320 Speaker 1: So there's a lot here, But that myth, that myth 40 00:02:52,360 --> 00:02:57,239 Speaker 1: about strength training stunting your growth not true, and it 41 00:02:57,360 --> 00:02:59,680 Speaker 1: cut right to the chase. And I'll give you the 42 00:03:00,240 --> 00:03:02,600 Speaker 1: science behind it, a couple of studies throwing it out there. 43 00:03:02,800 --> 00:03:04,799 Speaker 1: And this, by the way, I'm gonna call it strength 44 00:03:04,840 --> 00:03:08,280 Speaker 1: training for children one on one because it's not the 45 00:03:08,400 --> 00:03:10,520 Speaker 1: last time we'll talk about it here on the show. 46 00:03:11,080 --> 00:03:12,840 Speaker 1: And I did talk about it in one of my 47 00:03:12,880 --> 00:03:16,960 Speaker 1: first interviews with the incredible Mike Boyle, one of the 48 00:03:16,960 --> 00:03:22,160 Speaker 1: world's best strengthening conditioning coaches. You know, Boston red Sox, 49 00:03:22,200 --> 00:03:26,560 Speaker 1: Boston Bruin, so many Olympic athletes, and he's a big 50 00:03:26,600 --> 00:03:31,280 Speaker 1: proponent of strength training for children because he reads the science, 51 00:03:31,480 --> 00:03:34,560 Speaker 1: he looks at the research. So this myth, where does 52 00:03:34,560 --> 00:03:39,960 Speaker 1: this myth come from? Right? My grandparents? So many people 53 00:03:40,480 --> 00:03:44,280 Speaker 1: still believe that it's a bad idea. And again the 54 00:03:44,360 --> 00:03:51,960 Speaker 1: bad idea is the sports specialization. The sports specialization actually does, 55 00:03:52,120 --> 00:03:55,880 Speaker 1: according to the research, have the negative consequences that people 56 00:03:55,880 --> 00:03:59,320 Speaker 1: believe strength training at a young age does. How's that 57 00:03:59,800 --> 00:04:03,920 Speaker 1: for blow in your mind with the myth and the truth? 58 00:04:04,600 --> 00:04:06,640 Speaker 1: Quick break. When we come back, getting right into the 59 00:04:06,680 --> 00:04:10,119 Speaker 1: science strength training for children? Should you do it? How 60 00:04:10,160 --> 00:04:13,120 Speaker 1: soon should you do it? And if you should and 61 00:04:13,160 --> 00:04:15,960 Speaker 1: if you can, what do you do? We'll be right 62 00:04:15,960 --> 00:04:30,080 Speaker 1: back talking about strength training for children. And when we 63 00:04:30,120 --> 00:04:35,760 Speaker 1: talk about children, I'm gonna use read to you. I'm 64 00:04:35,760 --> 00:04:41,080 Speaker 1: gonna read a position statement from the Journal of Strength 65 00:04:41,120 --> 00:04:46,159 Speaker 1: and Conditioning Research, Journal of Strength and Conditioning, Body, National 66 00:04:46,200 --> 00:04:52,159 Speaker 1: Strength and Conditioning Association, and they define children as boys 67 00:04:52,160 --> 00:04:56,279 Speaker 1: and girls who have not yet developed secondary sex characteristics, 68 00:04:56,720 --> 00:04:58,720 Speaker 1: and that's approximately up to the age of eleven years 69 00:04:58,760 --> 00:05:01,919 Speaker 1: and girls in thirteen years and boys, and this period 70 00:05:01,920 --> 00:05:05,440 Speaker 1: of development is referred to as pre adolescence, and adolescence 71 00:05:05,440 --> 00:05:09,160 Speaker 1: refers to a period between childhood and adulthood and includes 72 00:05:09,240 --> 00:05:14,760 Speaker 1: girls aged twelve eighteen and boys aged fourteen to eighteen. Okay, 73 00:05:14,839 --> 00:05:18,840 Speaker 1: So talking about when you should start basically strength training 74 00:05:18,920 --> 00:05:22,839 Speaker 1: with your kids if you have them, and talked about 75 00:05:22,839 --> 00:05:29,400 Speaker 1: the myth that is the forefront of this discussion. And 76 00:05:29,480 --> 00:05:34,400 Speaker 1: let me start by giving that story I alluded to earlier. So, 77 00:05:35,279 --> 00:05:38,120 Speaker 1: two boys involved in sports and for one of their sports, 78 00:05:38,279 --> 00:05:41,760 Speaker 1: the entire teams we're going to strength train. And they 79 00:05:41,760 --> 00:05:48,280 Speaker 1: were young, I believe nine, okay, and that is when 80 00:05:48,320 --> 00:05:51,479 Speaker 1: I reached out to the coach and said, my son's 81 00:05:51,560 --> 00:05:54,280 Speaker 1: will not be involved in that. And it was hard. 82 00:05:54,560 --> 00:05:57,039 Speaker 1: It's because the whole team is doing it. It's a 83 00:05:57,120 --> 00:06:00,040 Speaker 1: huge part of the issue. You know, so often in 84 00:06:00,160 --> 00:06:03,760 Speaker 1: the topics I talked about here on Fitness Disrupted, they're multilayered. 85 00:06:03,960 --> 00:06:07,200 Speaker 1: There's many things going on, and so you've got the 86 00:06:07,200 --> 00:06:10,560 Speaker 1: sports specialization. We've got so many kids playing sports and 87 00:06:10,800 --> 00:06:14,360 Speaker 1: playing them more than ever before, and you don't want 88 00:06:14,360 --> 00:06:17,160 Speaker 1: your kid to get left behind. You're already involved, maybe 89 00:06:17,160 --> 00:06:19,640 Speaker 1: in a competitive sport, and then your team goes and 90 00:06:19,680 --> 00:06:22,919 Speaker 1: does something like that. So outside of just the regular 91 00:06:22,920 --> 00:06:26,080 Speaker 1: practices and games, now they are strength training as a team. 92 00:06:26,120 --> 00:06:30,400 Speaker 1: And it was really hard. Hard, not from my professional standpoint, 93 00:06:30,440 --> 00:06:32,720 Speaker 1: but I've explained to my son why can't do it? 94 00:06:34,080 --> 00:06:35,640 Speaker 1: And I have to say to the coach, you know, 95 00:06:35,680 --> 00:06:39,200 Speaker 1: he won't be involved in this team activity. Here's the thing, though, 96 00:06:39,920 --> 00:06:43,960 Speaker 1: I didn't believe he couldn't do a and be involved 97 00:06:43,960 --> 00:06:46,400 Speaker 1: in a strength training program, just not that one. And 98 00:06:46,440 --> 00:06:50,000 Speaker 1: I'll tell you why after so nine ten years old, 99 00:06:50,040 --> 00:06:53,400 Speaker 1: can you engage in strength training? Here's the thing, everybody, 100 00:06:53,480 --> 00:06:57,560 Speaker 1: let's start from this. Your kids are doing those sports 101 00:06:58,320 --> 00:07:03,799 Speaker 1: sort of the words. They are extremely physically active, whether 102 00:07:03,839 --> 00:07:08,640 Speaker 1: it's hockey or baseball, or soccer, or swimming or tennis, 103 00:07:08,760 --> 00:07:13,440 Speaker 1: you name the sport. What are the challenges on their 104 00:07:13,560 --> 00:07:18,920 Speaker 1: muscular skeletal systems, especially when they are playing so many 105 00:07:18,920 --> 00:07:21,560 Speaker 1: games and so many practices and the seasons are so long, 106 00:07:21,840 --> 00:07:26,040 Speaker 1: and what movements are they doing? Gymnastics? So we have 107 00:07:26,120 --> 00:07:30,800 Speaker 1: to start from that physical standpoint that they're already involved 108 00:07:31,200 --> 00:07:36,360 Speaker 1: in an insane, oftentimes amount of exercise, that that is 109 00:07:36,480 --> 00:07:41,120 Speaker 1: asking a lot of those little bodies. So does it 110 00:07:41,320 --> 00:07:47,000 Speaker 1: not maybe make common sense that you could engage in 111 00:07:47,080 --> 00:07:50,040 Speaker 1: some sort of strength training. And then the reasons are why. 112 00:07:50,120 --> 00:07:54,680 Speaker 1: I'm gonna get to those, But just from that first argument, 113 00:07:55,280 --> 00:07:59,400 Speaker 1: it would make sense that it shouldn't be that crazy 114 00:07:59,520 --> 00:08:02,160 Speaker 1: a thought to think that they can be involved in 115 00:08:02,680 --> 00:08:06,440 Speaker 1: more exercise. It may be different exercise, and maybe exercise 116 00:08:06,520 --> 00:08:10,040 Speaker 1: for important reasons. So let's go back real quickly to 117 00:08:10,040 --> 00:08:12,160 Speaker 1: the growth plate. Let's just describe what it is. What 118 00:08:12,240 --> 00:08:13,960 Speaker 1: are people going to I don't I've heard that myth, 119 00:08:14,000 --> 00:08:16,200 Speaker 1: but I have no idea what it is really Simply, 120 00:08:16,520 --> 00:08:18,920 Speaker 1: what is a growth plate? Growth Plates are the areas 121 00:08:19,040 --> 00:08:22,560 Speaker 1: of new bone growth in children's and teens. It's it's 122 00:08:22,640 --> 00:08:27,160 Speaker 1: cartilage essentially. Okay, they usually close when near the end 123 00:08:27,160 --> 00:08:30,320 Speaker 1: of puberty. So this is interesting when you start to 124 00:08:30,640 --> 00:08:32,600 Speaker 1: do the math on the ages and the sports and 125 00:08:33,080 --> 00:08:37,000 Speaker 1: what we're asking of our kids. So for girls generally speaking, 126 00:08:37,040 --> 00:08:40,080 Speaker 1: and this has changed over the years thanks to numerous things. 127 00:08:40,440 --> 00:08:43,680 Speaker 1: But let's say end of puberty for girls maybe thirteen 128 00:08:43,679 --> 00:08:47,760 Speaker 1: to fifteen, and for boys later fifteen to seventeen. And 129 00:08:47,800 --> 00:08:52,840 Speaker 1: again there's a wide range. Some kids at seventeen have 130 00:08:53,000 --> 00:08:55,280 Speaker 1: been done with sports for three or four five years, 131 00:08:55,800 --> 00:09:00,280 Speaker 1: the ones you started at six, same thing with the girls. Okay, 132 00:09:00,600 --> 00:09:03,520 Speaker 1: So to think that you're not going to engage in 133 00:09:03,600 --> 00:09:07,080 Speaker 1: any kind of strength training ntil seventeen for boys or 134 00:09:07,160 --> 00:09:12,800 Speaker 1: to fifteen. So is this growth plate myth doesn't hold water? 135 00:09:13,160 --> 00:09:16,280 Speaker 1: And the answers no. The answers no. Out of all 136 00:09:16,280 --> 00:09:19,200 Speaker 1: of the topics I've had on this show, you know, 137 00:09:19,240 --> 00:09:23,600 Speaker 1: there's usually boast, often two sides to it. That's the challenge, right, 138 00:09:24,679 --> 00:09:26,280 Speaker 1: you gotta look at the studies. You gotta look at 139 00:09:26,320 --> 00:09:30,959 Speaker 1: who did them. This one pretty straightforward, pretty cut and dried, 140 00:09:31,080 --> 00:09:35,520 Speaker 1: pretty black and white. Try to find studies that show definitive, 141 00:09:36,240 --> 00:09:40,400 Speaker 1: concrete evidence that strength training and children when done the 142 00:09:40,400 --> 00:09:45,120 Speaker 1: way I will describe is problematic stunts your growth negatively 143 00:09:45,160 --> 00:09:48,640 Speaker 1: affects the growth plates. This is the toughest topic to 144 00:09:49,040 --> 00:09:53,560 Speaker 1: find that counter argument, it's really not there. And usually 145 00:09:53,600 --> 00:09:57,560 Speaker 1: myths come from somewhere and then they're blown up and 146 00:09:57,559 --> 00:10:01,520 Speaker 1: and distorted, but not really in this case, this is 147 00:10:01,559 --> 00:10:03,720 Speaker 1: just a myth and if you really look back that 148 00:10:03,840 --> 00:10:09,120 Speaker 1: they talk about injuries from strength training, but it didn't 149 00:10:09,200 --> 00:10:11,880 Speaker 1: really have to do with stunting of your growth and 150 00:10:12,920 --> 00:10:20,480 Speaker 1: all of the aspects of that myth not there, not there. So, yeah, 151 00:10:20,720 --> 00:10:24,480 Speaker 1: why didn't I allow my kids to get involved in 152 00:10:24,520 --> 00:10:28,320 Speaker 1: that strength training program with the Team's really simple two reasons. 153 00:10:29,520 --> 00:10:32,960 Speaker 1: Quality the instructors to be brutally honest, and then the 154 00:10:33,000 --> 00:10:37,080 Speaker 1: fact it was a group dynamic. And once again, these 155 00:10:37,080 --> 00:10:42,880 Speaker 1: are two criteria that are not looked at enough, especially 156 00:10:42,920 --> 00:10:45,960 Speaker 1: the group dynamic. The other part it's pretty straightforward, although 157 00:10:45,960 --> 00:10:48,240 Speaker 1: most people don't know what a qualified instructor is, and 158 00:10:48,280 --> 00:10:52,040 Speaker 1: that's a huge problem with fitness. You're listening to the 159 00:10:52,120 --> 00:10:57,440 Speaker 1: wrong people with little to know education or experience, and 160 00:10:57,480 --> 00:10:59,640 Speaker 1: then to think that they are not only working with 161 00:10:59,720 --> 00:11:04,440 Speaker 1: chill drin but groups. What happens in a group setting 162 00:11:05,000 --> 00:11:10,200 Speaker 1: A the instructor can't possibly monitor everyone. You've got kids 163 00:11:10,240 --> 00:11:14,400 Speaker 1: on a team and you're you're you're working out so 164 00:11:14,640 --> 00:11:20,520 Speaker 1: form proper form. Hello, So you've got an instructor issue, 165 00:11:20,679 --> 00:11:24,160 Speaker 1: You've got a group dynamic issue, and these are huge 166 00:11:24,160 --> 00:11:27,480 Speaker 1: issues and then their kids. So not the way I 167 00:11:27,520 --> 00:11:33,120 Speaker 1: personally want my kids to start their strength training programs. 168 00:11:33,160 --> 00:11:36,120 Speaker 1: So pretty easy decision for me when it came down 169 00:11:36,160 --> 00:11:40,600 Speaker 1: to it. Okay, so let's get into the science, all right, 170 00:11:40,760 --> 00:11:42,520 Speaker 1: and I'm gonna start with I'm only gonna give you 171 00:11:42,559 --> 00:11:47,120 Speaker 1: a couple really important studies and position papers here that 172 00:11:47,160 --> 00:11:50,600 Speaker 1: should clarify it. Again, there's really not a lot of 173 00:11:50,640 --> 00:11:56,199 Speaker 1: counter arguments based in science. Youth resistance training updated position 174 00:11:56,280 --> 00:12:00,240 Speaker 1: statement paper from the National Strength and Conditioning Associate And 175 00:12:00,559 --> 00:12:03,439 Speaker 1: this is the Journal of Strength and Conditioning Research, August 176 00:12:03,440 --> 00:12:06,600 Speaker 1: two thousand nine, a little while back. But this is 177 00:12:06,600 --> 00:12:11,600 Speaker 1: is pretty straightforward, and I'm going to read you verbatim 178 00:12:11,600 --> 00:12:14,800 Speaker 1: a couple of paragraphs because it will clarify right away. Okay, 179 00:12:14,840 --> 00:12:19,760 Speaker 1: So we're talking about growth plates, bone health, you know, cartilage, 180 00:12:20,280 --> 00:12:23,640 Speaker 1: and here is their take on it. Okay. Despite traditional 181 00:12:23,679 --> 00:12:27,240 Speaker 1: fears that resistance training would be harmful to the immature 182 00:12:27,480 --> 00:12:32,080 Speaker 1: skeletal growth of youth, current observations suggests that childhood and 183 00:12:32,120 --> 00:12:36,640 Speaker 1: adolescents maybe the opportune time for the bone modeling and 184 00:12:36,720 --> 00:12:41,400 Speaker 1: remodeling process to respond to the tensile and compressive forces 185 00:12:41,800 --> 00:12:46,280 Speaker 1: associated with weight bearing activities. Remember, movement is really good. 186 00:12:46,440 --> 00:12:49,920 Speaker 1: Weight bearing activity is good. Sitting around doing nothing is 187 00:12:49,960 --> 00:12:52,880 Speaker 1: not good for our bodies, especially when we are building 188 00:12:53,400 --> 00:12:56,559 Speaker 1: strength and bones and things like that. They go on. 189 00:12:56,920 --> 00:13:00,520 Speaker 1: If age specific resistance training guidelines are followed, and if 190 00:13:00,640 --> 00:13:05,600 Speaker 1: nutritional recommendations, for example, adequate calcium are adhered to, regular 191 00:13:05,679 --> 00:13:10,480 Speaker 1: participation in a resistance training program can maximize bone mineral 192 00:13:10,559 --> 00:13:16,559 Speaker 1: density during childhood and adolescence. Moreover, there is no detrimental 193 00:13:16,960 --> 00:13:21,760 Speaker 1: effect of resistance training on linear growth in children and adolescence. 194 00:13:21,960 --> 00:13:26,520 Speaker 1: Right there, there's the paragraph, and back to the way 195 00:13:26,559 --> 00:13:30,720 Speaker 1: I started this program. When adults, when you know, parents 196 00:13:30,800 --> 00:13:34,120 Speaker 1: reach out to me about their children and strength training, 197 00:13:35,120 --> 00:13:37,840 Speaker 1: this is the first thing I send them. This is 198 00:13:37,840 --> 00:13:40,080 Speaker 1: the first thing I send them, and then we could 199 00:13:40,080 --> 00:13:43,600 Speaker 1: take it from there. This is one of the top 200 00:13:44,080 --> 00:13:46,760 Speaker 1: certifying bodies. You know, when you get a certification, I 201 00:13:46,800 --> 00:13:49,240 Speaker 1: have this one. I got this one years ago National 202 00:13:49,320 --> 00:13:53,280 Speaker 1: Strength and Conditioning Association. You know, if you want a 203 00:13:53,400 --> 00:13:57,839 Speaker 1: great certification as a trainer in strength, Olympic lifts, things 204 00:13:57,920 --> 00:14:00,920 Speaker 1: like that, you get this one and they have great research. 205 00:14:01,280 --> 00:14:04,720 Speaker 1: Let me give you show more two more quick paragraphs 206 00:14:04,760 --> 00:14:09,040 Speaker 1: from that position statement. Various combinations of resistance training program 207 00:14:09,160 --> 00:14:12,880 Speaker 1: variables have proven to be safe and effective for children, 208 00:14:13,240 --> 00:14:20,440 Speaker 1: providing that the program developers used scientific information, established training principles, 209 00:14:20,480 --> 00:14:24,080 Speaker 1: and common sense. Right there, How often do I stop 210 00:14:24,600 --> 00:14:27,880 Speaker 1: when I'm reading, you know, a study, and you can't 211 00:14:27,920 --> 00:14:33,520 Speaker 1: overlook how important those three specific points are. Providing that 212 00:14:33,600 --> 00:14:37,880 Speaker 1: program developers use scientific information almost never done, you go, oh, 213 00:14:37,960 --> 00:14:41,800 Speaker 1: you're exact, No, I'm not exaggerating. Almost never done, established 214 00:14:41,840 --> 00:14:46,840 Speaker 1: training principles these people don't necessarily know. And common sense. Wow, 215 00:14:46,920 --> 00:14:50,160 Speaker 1: common sense. I love it's it's so rarely thrown in there. 216 00:14:50,360 --> 00:14:52,080 Speaker 1: I talked about it here on the show. I say, 217 00:14:52,120 --> 00:14:56,440 Speaker 1: we take the research, the science, and then we take 218 00:14:56,480 --> 00:14:58,960 Speaker 1: the anecdotal, and then we take common sense, and you 219 00:14:58,960 --> 00:15:03,120 Speaker 1: put all of these together, all these together, especially with kids. 220 00:15:05,000 --> 00:15:10,040 Speaker 1: One final paragraph from the position statement paper. Despite outdated 221 00:15:10,080 --> 00:15:14,120 Speaker 1: concerns regarding the safety or effectiveness of youth resistance training, 222 00:15:14,600 --> 00:15:19,080 Speaker 1: scientific evidence and clinical impressions indicate that youth resistance training 223 00:15:19,120 --> 00:15:23,200 Speaker 1: has the potential to offer observable health and fitness value 224 00:15:23,200 --> 00:15:27,080 Speaker 1: to children and adolescence. Once again, here we go, provided 225 00:15:27,120 --> 00:15:33,920 Speaker 1: that appropriate training guidelines are followed and qualified instruction is available. 226 00:15:34,560 --> 00:15:38,200 Speaker 1: In addition to performance related benefits, which, by the way, 227 00:15:38,440 --> 00:15:40,800 Speaker 1: is the farthest down the list of reasons to do 228 00:15:40,840 --> 00:15:43,640 Speaker 1: it that I will get to the effects of resistance 229 00:15:43,680 --> 00:15:48,080 Speaker 1: training on selected health related measures, including bone health, body composition, 230 00:15:48,160 --> 00:15:51,600 Speaker 1: and sports injury reduction. That's going to be number one 231 00:15:51,600 --> 00:15:54,800 Speaker 1: for me. Should be recognized. These health benefits can be 232 00:15:54,880 --> 00:15:58,720 Speaker 1: safely obtained by most children and adolescence when prescribed age 233 00:15:58,760 --> 00:16:05,160 Speaker 1: appropriate resistance training guidelines. That's what it's about, quality instruction, 234 00:16:05,880 --> 00:16:10,960 Speaker 1: proper programming, and common sense. And I'm gonna be really 235 00:16:11,200 --> 00:16:16,440 Speaker 1: candid this program that my kids were asked to be 236 00:16:16,560 --> 00:16:19,880 Speaker 1: a part of. I looked into it when they first 237 00:16:19,920 --> 00:16:24,160 Speaker 1: opened in my area and what they were paying the 238 00:16:24,200 --> 00:16:28,600 Speaker 1: trainers speaks volumes. You get what you pay for, and 239 00:16:28,640 --> 00:16:30,520 Speaker 1: it wasn't that they didn't charge these kids. They are 240 00:16:30,520 --> 00:16:34,320 Speaker 1: making money hand over fist. And I find this offensive 241 00:16:35,040 --> 00:16:39,840 Speaker 1: to be brutally honest. Yeah, twenty kids kids paying you know, 242 00:16:40,000 --> 00:16:44,920 Speaker 1: X amount of dollars trainers aren't getting. They're not getting 243 00:16:44,920 --> 00:16:48,080 Speaker 1: what they should. Take that back, based on their education, 244 00:16:48,120 --> 00:16:50,760 Speaker 1: they're getting what they should, but they're not getting even 245 00:16:50,800 --> 00:16:54,840 Speaker 1: a significant portion of that take when it comes to 246 00:16:54,880 --> 00:16:57,480 Speaker 1: the team and you get what you pay for and 247 00:16:57,480 --> 00:17:00,720 Speaker 1: that's frightening because these are kids. These are kids. You 248 00:17:00,720 --> 00:17:03,600 Speaker 1: should have the best of the best. They are growing 249 00:17:03,600 --> 00:17:06,280 Speaker 1: and developing, and you darn well better know exactly what 250 00:17:06,320 --> 00:17:08,199 Speaker 1: you're doing. I mean that that should hold true for 251 00:17:08,320 --> 00:17:12,080 Speaker 1: parents and adults when you seek out a trainer, of course, 252 00:17:13,040 --> 00:17:21,040 Speaker 1: but kids. Yeah, And here's a real quick study back 253 00:17:21,080 --> 00:17:26,800 Speaker 1: to the exact reason. People don't think kids should strength train, 254 00:17:27,680 --> 00:17:31,800 Speaker 1: yet they put them in sports year round, the same sport, 255 00:17:31,880 --> 00:17:36,280 Speaker 1: the same repetitive movements. So here you go. This is 256 00:17:36,320 --> 00:17:39,960 Speaker 1: the British Journal of Sports Medicine, September two thousand six, 257 00:17:40,560 --> 00:17:44,919 Speaker 1: the study Physical Injuries in Children's and Youth Sports Reasons 258 00:17:44,920 --> 00:17:48,080 Speaker 1: for Concern question Mark. I'm just gonna give you one 259 00:17:48,119 --> 00:17:52,400 Speaker 1: quick takeaway from it. An accumulating number of clinical reports 260 00:17:52,400 --> 00:17:57,119 Speaker 1: indicate that sports training, if of sufficient duration and intensity, 261 00:17:57,240 --> 00:18:02,600 Speaker 1: may precipitate pathological changes of the growth plate end in 262 00:18:02,680 --> 00:18:08,120 Speaker 1: extreme cases, produce growth disturbance. Okay, so the very thing 263 00:18:08,200 --> 00:18:10,240 Speaker 1: that so many people believe. Oh, I can't have my 264 00:18:10,320 --> 00:18:14,280 Speaker 1: kids engage in some kind of really intelligent strength training, 265 00:18:14,800 --> 00:18:18,679 Speaker 1: but I'm gonna make them play soccer nine months out 266 00:18:18,720 --> 00:18:24,640 Speaker 1: of the year at age ten. That may precipitate pathological 267 00:18:24,720 --> 00:18:27,680 Speaker 1: changes of the growth plate and in extreme cases produce 268 00:18:27,760 --> 00:18:33,359 Speaker 1: growth disturbance. Common sense, what are you asking the kids, 269 00:18:34,520 --> 00:18:39,080 Speaker 1: the kid's bodies to do? All right? You know what, 270 00:18:39,240 --> 00:18:44,840 Speaker 1: Final break, I'm gonna give you one more study. Although 271 00:18:44,840 --> 00:18:47,000 Speaker 1: how great is that position paper? And it's not the 272 00:18:47,040 --> 00:18:50,280 Speaker 1: be all end all, but it's pretty darn good. And 273 00:18:50,280 --> 00:18:51,879 Speaker 1: I'll give you more reasons. I'm gonna tell you what 274 00:18:51,920 --> 00:18:53,920 Speaker 1: to do, and you tell you my reasons for doing it. 275 00:18:53,960 --> 00:18:56,480 Speaker 1: I've already kind of alluded to it, given it away, 276 00:18:56,720 --> 00:19:01,120 Speaker 1: but sports performance for my kids down the list when 277 00:19:01,119 --> 00:19:04,359 Speaker 1: it comes to the reasons why they have begun to 278 00:19:04,480 --> 00:19:18,720 Speaker 1: strength training. Okay, final break. We'll be right back all right, 279 00:19:18,800 --> 00:19:22,399 Speaker 1: talking about strength training and children. And you know you 280 00:19:22,440 --> 00:19:25,199 Speaker 1: can have children. You're probably saying, well, how young is 281 00:19:25,200 --> 00:19:26,879 Speaker 1: too young? Well again, i want you to think of 282 00:19:26,920 --> 00:19:30,879 Speaker 1: what you're asking your child to do sports wise, and 283 00:19:30,880 --> 00:19:33,520 Speaker 1: then the exercises I'm gonna give you to begin with 284 00:19:33,880 --> 00:19:36,600 Speaker 1: our body weight exercises. What do our kids do on 285 00:19:36,640 --> 00:19:39,520 Speaker 1: the playground? What do our kids do when they play outside? 286 00:19:40,240 --> 00:19:46,240 Speaker 1: They're playing outside anymore? Running, jumping, squatting, lunging, pushing up, 287 00:19:46,560 --> 00:19:50,639 Speaker 1: pulling up. Maybe we could use that as part of 288 00:19:50,680 --> 00:19:55,679 Speaker 1: the Intelligent plan and strength training program. Okay, let's go 289 00:19:55,720 --> 00:19:58,480 Speaker 1: back one more time, just to reiterate hammer this home. 290 00:19:58,960 --> 00:20:03,240 Speaker 1: The overuse injury, also called repetitive stress injuries, can affect 291 00:20:03,240 --> 00:20:06,920 Speaker 1: the growth plating kids and teens. Overuse injuries happen from 292 00:20:06,920 --> 00:20:10,080 Speaker 1: repeating the same movement over and over, and they usually 293 00:20:10,080 --> 00:20:14,240 Speaker 1: happen to people who what play sports, doing anything. I've 294 00:20:14,240 --> 00:20:18,119 Speaker 1: said this many times on this show. I don't care 295 00:20:18,160 --> 00:20:20,120 Speaker 1: how healthy it is running. If you only do that, 296 00:20:20,520 --> 00:20:25,000 Speaker 1: you're gonna have problems. And kids. We're not meant to 297 00:20:25,160 --> 00:20:27,920 Speaker 1: do sports year round. It's called an offseason for a reason. 298 00:20:27,960 --> 00:20:32,600 Speaker 1: Professional athletes have them. Okay, all right, let me get 299 00:20:32,640 --> 00:20:35,600 Speaker 1: to the final little study here. Strength Training in Children 300 00:20:35,680 --> 00:20:39,119 Speaker 1: and Adolescents is the name of the study, and this 301 00:20:39,320 --> 00:20:43,240 Speaker 1: was in Sports Health May two thousand nine, and I 302 00:20:43,400 --> 00:20:46,560 Speaker 1: quote the American Academy of Pediatrics, the American College of 303 00:20:46,560 --> 00:20:50,000 Speaker 1: Sports Medicine, the American Orthopedic Society for Sports Medicine, and 304 00:20:50,080 --> 00:20:54,200 Speaker 1: the National Strength and Conditioning Association agreed that a supervised 305 00:20:54,200 --> 00:20:58,160 Speaker 1: strength training program that follows the recommended guidelines and precautions 306 00:20:58,280 --> 00:21:01,160 Speaker 1: is safe and effective for children. I know you're saying, 307 00:21:01,200 --> 00:21:03,400 Speaker 1: what are the guidelines and precautions. I will get to that. 308 00:21:03,600 --> 00:21:08,000 Speaker 1: But American Academy of Pediatrics, American College of Sports Medicine. 309 00:21:08,000 --> 00:21:11,960 Speaker 1: By the way, another great certifying body, the American Orthopedic 310 00:21:12,080 --> 00:21:15,400 Speaker 1: Society for Sports Medicine. Okay. They go on to say 311 00:21:15,560 --> 00:21:20,280 Speaker 1: children gain strength through neural adaptations, not muscle hypertrophe. What 312 00:21:20,320 --> 00:21:23,560 Speaker 1: does that mean. I've talked about how when you begin 313 00:21:23,680 --> 00:21:26,720 Speaker 1: to strength training for the first time, you don't get bigger, 314 00:21:27,359 --> 00:21:30,280 Speaker 1: you get stronger, and you get stronger by the brain 315 00:21:30,320 --> 00:21:33,040 Speaker 1: connecting to the muscles. And this is important for kids. 316 00:21:33,440 --> 00:21:36,040 Speaker 1: You know, topic for another day, Great topic for another day. 317 00:21:36,040 --> 00:21:41,879 Speaker 1: But women girls have a six time higher incidents of 318 00:21:42,000 --> 00:21:44,200 Speaker 1: a c L injuries. Why is that. There's a bunch 319 00:21:44,200 --> 00:21:47,760 Speaker 1: of reasons, and part of that is learning how to jump, 320 00:21:48,000 --> 00:21:52,919 Speaker 1: learning how to land. There's hormonal things, but neural adaptations. 321 00:21:53,320 --> 00:21:57,640 Speaker 1: It's important. Okay. And this goes on to say youth 322 00:21:57,720 --> 00:22:01,720 Speaker 1: strength training programs should ideally incorporate a variety of resistance 323 00:22:01,760 --> 00:22:06,080 Speaker 1: types free weights, weight machines, rubber tubing, and medicine balls. Yeah, 324 00:22:06,160 --> 00:22:10,200 Speaker 1: all those things I talked about here on fitness disrupted variation. 325 00:22:10,680 --> 00:22:13,560 Speaker 1: It holds true for your kids as well. Shocking, right, 326 00:22:14,640 --> 00:22:20,359 Speaker 1: all right, So let's go to just we'll finish up 327 00:22:20,480 --> 00:22:23,520 Speaker 1: this and then get to what you what you do. Okay, 328 00:22:23,600 --> 00:22:27,840 Speaker 1: So they're talking about injuries in this paper, and they 329 00:22:27,880 --> 00:22:30,439 Speaker 1: talk about the case reports of injuries related to strength 330 00:22:30,440 --> 00:22:36,280 Speaker 1: training are primarily attributed to four things. Misuse of equipment, 331 00:22:36,480 --> 00:22:42,399 Speaker 1: inappropriate weight, improper technique, lack of qualified adult supervision, and 332 00:22:42,440 --> 00:22:46,200 Speaker 1: I threw in a fifth improper program design. They should 333 00:22:46,240 --> 00:22:50,920 Speaker 1: have included that it's not the age, it's the wrong 334 00:22:50,960 --> 00:22:54,520 Speaker 1: program with the wrong person. And let me get to 335 00:22:56,320 --> 00:23:00,000 Speaker 1: the different reasons for involving your kid in an exercise 336 00:23:00,119 --> 00:23:03,520 Speaker 1: program for strength training, and it's not for sports performance. 337 00:23:03,680 --> 00:23:07,800 Speaker 1: As the first reason, it's to prevent injury. I don't 338 00:23:07,800 --> 00:23:10,640 Speaker 1: want my kids to get hurt. That's the first reason 339 00:23:10,840 --> 00:23:15,000 Speaker 1: I'm going and and already are training them. I don't 340 00:23:15,000 --> 00:23:17,560 Speaker 1: wanted to get hurt because they are doing those sports, 341 00:23:17,560 --> 00:23:20,000 Speaker 1: so first and foremost I want them to be healthy. 342 00:23:20,359 --> 00:23:23,720 Speaker 1: And the stronger they are, the better balance they are, 343 00:23:24,119 --> 00:23:26,959 Speaker 1: the more they have those neural adaptations, the more they 344 00:23:27,040 --> 00:23:30,439 Speaker 1: learn how to jump and land and twist and turn. 345 00:23:31,359 --> 00:23:34,159 Speaker 1: I don't want them to have a c L injuries 346 00:23:34,880 --> 00:23:38,560 Speaker 1: or shoulder injuries only injury I ever had, and truthfully 347 00:23:38,640 --> 00:23:42,080 Speaker 1: was just bad luck. Is high school football rotator cuff 348 00:23:42,119 --> 00:23:45,800 Speaker 1: injury still dealing with it at fifty one. Happened at sixteen. 349 00:23:46,200 --> 00:23:49,160 Speaker 1: But I want my kids to have to go through 350 00:23:49,200 --> 00:23:54,080 Speaker 1: anything that is potentially preventable. The stronger they are, the 351 00:23:54,119 --> 00:23:57,520 Speaker 1: better they are going to be able to participate in 352 00:23:57,560 --> 00:24:01,000 Speaker 1: sports and in life. And that goes to other reasons, right, 353 00:24:01,440 --> 00:24:04,720 Speaker 1: creating a love of exercise at a young age that's 354 00:24:04,760 --> 00:24:07,840 Speaker 1: more important to me than the sports performance. And these 355 00:24:07,880 --> 00:24:10,800 Speaker 1: are not mutually exclusive. Just like, if you start exercising 356 00:24:11,000 --> 00:24:13,640 Speaker 1: as an adult to look better, you're gonna feel better 357 00:24:13,640 --> 00:24:16,040 Speaker 1: and live longer. And if you do it to feel better, 358 00:24:16,080 --> 00:24:19,720 Speaker 1: you're gonna look better and live longer. Same thing with kids. 359 00:24:19,960 --> 00:24:22,200 Speaker 1: So I want my kids to get involved in strength 360 00:24:22,280 --> 00:24:26,000 Speaker 1: training to prevent injury. That I want them to have 361 00:24:26,200 --> 00:24:30,040 Speaker 1: a great relationship with exercise in a positive way at 362 00:24:30,040 --> 00:24:32,760 Speaker 1: a young age. And part of that is that the 363 00:24:32,840 --> 00:24:36,840 Speaker 1: parents ideally are modeling. We are modeling what our kids 364 00:24:36,840 --> 00:24:39,560 Speaker 1: should do. So in other words, you darn well should 365 00:24:39,560 --> 00:24:41,800 Speaker 1: be involved in some type of exercise program if you're 366 00:24:41,800 --> 00:24:44,840 Speaker 1: asking your kids to play those sports as well, especially 367 00:24:44,880 --> 00:24:48,880 Speaker 1: at the levels some parents expect a little tough love, right, 368 00:24:49,280 --> 00:24:52,680 Speaker 1: And part of the solution to this is to do 369 00:24:53,280 --> 00:24:56,640 Speaker 1: the strength training programs with your kids. I've talked about 370 00:24:56,680 --> 00:24:59,440 Speaker 1: that in some recent podcast episodes and I will finish 371 00:24:59,520 --> 00:25:06,520 Speaker 1: this show with that as well. Okay, so yeah, sports performance, third, fourth, 372 00:25:06,600 --> 00:25:10,919 Speaker 1: fifth down the list, good behaviors, good habits at a 373 00:25:10,960 --> 00:25:16,240 Speaker 1: young age, injury prevention. Let's throw in the psychological show 374 00:25:16,400 --> 00:25:19,639 Speaker 1: could be three hours long. It won't be. But there's 375 00:25:20,119 --> 00:25:25,200 Speaker 1: significant mental benefits from engaging in an exercise routine strength 376 00:25:25,200 --> 00:25:27,800 Speaker 1: training at a young age as well, and those are 377 00:25:27,840 --> 00:25:31,080 Speaker 1: all really important. Okay, so what do you do? What 378 00:25:31,119 --> 00:25:34,080 Speaker 1: do you do? Back to that study strength training in 379 00:25:34,240 --> 00:25:39,840 Speaker 1: children and adolescents, I like their guidelines and here they are. Basically, 380 00:25:39,920 --> 00:25:43,240 Speaker 1: six to eight exercises are recommended that train your major 381 00:25:43,320 --> 00:25:48,280 Speaker 1: muscle groups, the kids major muscle groups. So you're talking chest, shoulders, back, arms, legs, 382 00:25:48,840 --> 00:25:52,640 Speaker 1: and your core, the basics. People. Everything I talked about 383 00:25:52,680 --> 00:25:58,120 Speaker 1: about strength training and exercise for adults holds true for kids, 384 00:25:58,200 --> 00:26:01,600 Speaker 1: and is that much more important. So six to eight exercises, 385 00:26:01,720 --> 00:26:04,840 Speaker 1: two to three exercises per muscle group. I would say 386 00:26:04,920 --> 00:26:08,560 Speaker 1: one to three. You don't have to do two three 387 00:26:08,680 --> 00:26:12,200 Speaker 1: especially for the younger age group. You're just getting them started. 388 00:26:12,520 --> 00:26:15,360 Speaker 1: It's about consistency. So I'm gonna say one to three. 389 00:26:15,400 --> 00:26:17,639 Speaker 1: They say two to three and one to two sets 390 00:26:17,680 --> 00:26:23,359 Speaker 1: per exercise. Totally agree. Three mind numbingly boring to even 391 00:26:23,440 --> 00:26:27,640 Speaker 1: me at this age. You don't have to but one 392 00:26:27,680 --> 00:26:32,399 Speaker 1: to two sets per exercise, six to fifteen repetitions. Okay, 393 00:26:32,400 --> 00:26:36,840 Speaker 1: we're just getting them started, people, You're just getting them 394 00:26:36,920 --> 00:26:43,320 Speaker 1: into exercise and into a routine. Ten to fifteen repetitions 395 00:26:43,359 --> 00:26:48,120 Speaker 1: can be completed with some fatigue, but no muscle failure. Okay, 396 00:26:48,280 --> 00:26:52,399 Speaker 1: you're not pushing your kid to major failure in his 397 00:26:52,960 --> 00:26:57,080 Speaker 1: or her routine. Six to eight exercises, two to three 398 00:26:57,080 --> 00:27:00,280 Speaker 1: exercises per muscle group. I'll say one to three, one 399 00:27:00,320 --> 00:27:04,359 Speaker 1: to two sets, six to fifteen repetitions, and they should 400 00:27:04,760 --> 00:27:08,400 Speaker 1: be challenged by the end of the final few repetitions, 401 00:27:08,440 --> 00:27:14,040 Speaker 1: but not struggling. Not for the kids, all right, And 402 00:27:14,080 --> 00:27:18,480 Speaker 1: I'm gonna start with body weight exercises. So if we're 403 00:27:18,480 --> 00:27:24,320 Speaker 1: talking ages of nine, eleven, twelve, let's say primarily body 404 00:27:24,320 --> 00:27:28,919 Speaker 1: weight exercises, then you can start to get into the 405 00:27:28,960 --> 00:27:33,879 Speaker 1: machines and the free weights and machines a little safer 406 00:27:33,880 --> 00:27:36,800 Speaker 1: than free weights, right, don't have to balance, don't have 407 00:27:36,880 --> 00:27:40,320 Speaker 1: to worry about dropping. This is the progression. You go, well, 408 00:27:40,320 --> 00:27:44,000 Speaker 1: it's no sports specific. Strength is strength and you need 409 00:27:44,040 --> 00:27:47,679 Speaker 1: to progress. And this is a huge problem that there 410 00:27:47,760 --> 00:27:50,880 Speaker 1: is no progression. So body weight to begin with. Then 411 00:27:50,920 --> 00:27:54,280 Speaker 1: I'm gonna take two machines if they're available. If not, 412 00:27:55,080 --> 00:28:01,200 Speaker 1: we're gonna slowly introduce weights, dumbbells, a barbell, medicine balls, 413 00:28:01,280 --> 00:28:03,719 Speaker 1: things like that. That's the way to do it. And 414 00:28:03,720 --> 00:28:07,760 Speaker 1: why are we doing this? To improve strength, to improve 415 00:28:07,760 --> 00:28:11,960 Speaker 1: those neural connections, to improve your balance and coordination of 416 00:28:12,000 --> 00:28:17,400 Speaker 1: the kids their motor performance skills. That's what's really important 417 00:28:17,400 --> 00:28:22,320 Speaker 1: at this age. And make it fun. Make it fun. 418 00:28:22,440 --> 00:28:26,000 Speaker 1: I have ladders and cones, really an expensive equipment that 419 00:28:26,080 --> 00:28:29,520 Speaker 1: I will throw out. You can do running drills, go 420 00:28:29,640 --> 00:28:32,399 Speaker 1: to a football field. You have the young boys, girls 421 00:28:32,440 --> 00:28:37,640 Speaker 1: who love that. You've got lines. Make it fun, balance 422 00:28:37,760 --> 00:28:43,080 Speaker 1: boards great thing to incorporate, working on body awareness and 423 00:28:43,160 --> 00:28:48,560 Speaker 1: that healthy love for movement. This is not drill, Sergeant, 424 00:28:48,720 --> 00:28:52,720 Speaker 1: this is not great Santini. This is fun and this 425 00:28:52,840 --> 00:28:56,520 Speaker 1: is time spent with apparent if you're the one doing it, 426 00:28:57,200 --> 00:29:01,640 Speaker 1: and it's getting them started. On the lifetime of health. 427 00:29:02,440 --> 00:29:07,800 Speaker 1: So let me pull this all together. Strength training for kids, 428 00:29:08,200 --> 00:29:12,240 Speaker 1: of course, if they are already engaged in sports, they're 429 00:29:12,280 --> 00:29:18,000 Speaker 1: already asking their bodies to do a lot. So now 430 00:29:18,400 --> 00:29:24,240 Speaker 1: to bulletproof their bodies slowly to get them stronger, You're 431 00:29:24,240 --> 00:29:27,760 Speaker 1: gonna do some strength training with a qualified professional. So 432 00:29:27,880 --> 00:29:29,440 Speaker 1: I've been talking about it as if you're doing it 433 00:29:29,480 --> 00:29:31,719 Speaker 1: with them, and that's how I encourage you to start. 434 00:29:32,320 --> 00:29:36,360 Speaker 1: That's how I encourage you to start. I do push ups, 435 00:29:36,880 --> 00:29:41,960 Speaker 1: as I've said before, with one of my sons Monday, Wednesday, Friday. 436 00:29:42,120 --> 00:29:45,520 Speaker 1: We do four sets. This is just part of the program, 437 00:29:45,560 --> 00:29:47,440 Speaker 1: but this is fun, and this is together, and this 438 00:29:47,520 --> 00:29:51,800 Speaker 1: is getting them started. It's done an hour of hardcore 439 00:29:52,280 --> 00:29:57,840 Speaker 1: working out with a trainer of questionable education, experience and goals. 440 00:29:59,280 --> 00:30:03,120 Speaker 1: It's getting them started slowly and potentially with you. Another 441 00:30:03,160 --> 00:30:06,080 Speaker 1: thing I do with my younger son when I go 442 00:30:06,160 --> 00:30:08,080 Speaker 1: for a run, he rides his bike with me down 443 00:30:08,080 --> 00:30:12,040 Speaker 1: the sidewalk. That's training, not strength training, but it's part 444 00:30:12,040 --> 00:30:15,200 Speaker 1: of it. And you know what, that's light training, so 445 00:30:15,360 --> 00:30:19,440 Speaker 1: sure it's cardiovascular, but it all matters. It's all part 446 00:30:19,440 --> 00:30:22,240 Speaker 1: of the plan. It's the cross training it's getting away 447 00:30:22,320 --> 00:30:26,040 Speaker 1: from that repetitive movement from the sports. I love running 448 00:30:26,080 --> 00:30:30,240 Speaker 1: hills with my boys. My younger son incapable of running 449 00:30:30,280 --> 00:30:34,840 Speaker 1: up a hill without laughing. It's fun. I'm doing it 450 00:30:34,920 --> 00:30:40,160 Speaker 1: with him. And it's part of strength training for kids. 451 00:30:40,200 --> 00:30:41,920 Speaker 1: So I get that many of you, and I have 452 00:30:41,960 --> 00:30:45,520 Speaker 1: many friends who have trainers for their kids. But I 453 00:30:45,560 --> 00:30:49,560 Speaker 1: want you to be aware, be aware of what is 454 00:30:49,600 --> 00:30:52,320 Speaker 1: out there as far as the science and kids, and 455 00:30:52,600 --> 00:30:57,080 Speaker 1: so you can maybe monitor. As I say this, it's 456 00:30:57,120 --> 00:30:59,280 Speaker 1: it's really hard to do for most of you what 457 00:30:59,400 --> 00:31:02,080 Speaker 1: the trainers do wing. But for those of you who 458 00:31:02,120 --> 00:31:05,920 Speaker 1: don't think that your boy or girl who's involved with 459 00:31:05,960 --> 00:31:08,640 Speaker 1: sports at a young age should be involved in any 460 00:31:08,680 --> 00:31:14,000 Speaker 1: strength training. That's the takeaway from this show is that yes, yes, 461 00:31:14,400 --> 00:31:20,160 Speaker 1: injury prevention, strength training, body awareness, strength training, not super heavy, 462 00:31:20,400 --> 00:31:23,840 Speaker 1: not super complicated. And as I wrapped this up, let 463 00:31:23,880 --> 00:31:27,320 Speaker 1: me say, you know, Mike Boyle, one of the best, 464 00:31:28,120 --> 00:31:31,280 Speaker 1: one of the absolute best. He talks about his kids 465 00:31:31,320 --> 00:31:34,480 Speaker 1: doing Olympic lifts. Now, I think they were a little 466 00:31:34,520 --> 00:31:37,080 Speaker 1: older teenagers at the time, but I'm gonna are on 467 00:31:37,120 --> 00:31:39,880 Speaker 1: the side of caution with my kids. They're not doing 468 00:31:39,880 --> 00:31:43,680 Speaker 1: Olympic lifts yet, and there are many kids that are 469 00:31:43,720 --> 00:31:47,640 Speaker 1: in many different programs that shall remain nameless, and I 470 00:31:47,680 --> 00:31:50,960 Speaker 1: know many of them will not get injured right there, 471 00:31:51,520 --> 00:31:56,960 Speaker 1: But I'm risk reward based, so body weight exercises to 472 00:31:57,040 --> 00:32:03,080 Speaker 1: start and slowly introduce those waits. All right, So this 473 00:32:03,200 --> 00:32:05,120 Speaker 1: is strength training for kids one oh one. And the 474 00:32:05,160 --> 00:32:08,520 Speaker 1: primary goal of this show was to debunk that myth 475 00:32:09,480 --> 00:32:11,680 Speaker 1: that it stunts your growth and that you shouldn't do it. 476 00:32:12,120 --> 00:32:15,240 Speaker 1: Not true, not true on either a count. And what 477 00:32:15,400 --> 00:32:19,800 Speaker 1: is most challenging to a young developing or one of 478 00:32:19,840 --> 00:32:21,960 Speaker 1: the things that is most challenging to their bodies, is 479 00:32:22,000 --> 00:32:24,520 Speaker 1: to do the same sport, the same movement, over and 480 00:32:24,600 --> 00:32:28,520 Speaker 1: over and over again. So there you go. Maybe I 481 00:32:28,560 --> 00:32:30,920 Speaker 1: should have made it a quick fit tip, but I joke. 482 00:32:31,000 --> 00:32:36,000 Speaker 1: You've got some frameworks, the sets and reps. Just keep 483 00:32:36,000 --> 00:32:40,400 Speaker 1: it simple people. The common sense part really is a 484 00:32:40,480 --> 00:32:43,680 Speaker 1: huge part of this topic. It's really a big part 485 00:32:44,640 --> 00:32:47,440 Speaker 1: because the expectations on those young developing bodies in the 486 00:32:47,480 --> 00:32:50,240 Speaker 1: sports should tell us that maybe we need to help 487 00:32:50,280 --> 00:32:55,840 Speaker 1: them with some strength training to prevent injury first and foremost. Okay, enough, 488 00:32:57,000 --> 00:33:01,960 Speaker 1: so strength training for children one oh one Science says yes, yes, 489 00:33:02,720 --> 00:33:07,360 Speaker 1: make it functional, make it natural progress, be smart about it, 490 00:33:08,240 --> 00:33:13,600 Speaker 1: get those kids as strong as possible naturally and set 491 00:33:13,600 --> 00:33:16,120 Speaker 1: them up for a lifetime of health and wellness. All right, 492 00:33:17,000 --> 00:33:20,920 Speaker 1: that's enough. Thank you so much for listening. You know, 493 00:33:21,040 --> 00:33:24,360 Speaker 1: tough topic to do in just one episode. So this 494 00:33:24,440 --> 00:33:26,240 Speaker 1: was the kickoff, as I said, and I'll give you 495 00:33:26,320 --> 00:33:30,280 Speaker 1: much more specific over time, but really important to know 496 00:33:30,880 --> 00:33:33,480 Speaker 1: that these kids should be doing, especially with obesity and 497 00:33:33,960 --> 00:33:38,040 Speaker 1: all of the detrimental aspects of our children's lives, we 498 00:33:38,080 --> 00:33:43,040 Speaker 1: need to be encouraging more movement, more fun movement, and 499 00:33:43,280 --> 00:33:46,760 Speaker 1: just healthier, healthier kids. Please subscribe to the show if 500 00:33:46,760 --> 00:33:49,760 Speaker 1: you have not already, rate the show, comment if you 501 00:33:49,800 --> 00:33:52,280 Speaker 1: can where you listen, and if you want to reach out, 502 00:33:52,320 --> 00:33:55,320 Speaker 1: Tom h Fit is my Instagram and my Twitter Tom 503 00:33:55,480 --> 00:33:58,120 Speaker 1: h Fit, and you can go to Fitness Disrupted dot 504 00:33:58,120 --> 00:34:01,680 Speaker 1: com as well. New book is The Micro Workout Plan, 505 00:34:02,280 --> 00:34:06,280 Speaker 1: if you have it, greatly appreciate reviews on Amazon, super 506 00:34:06,320 --> 00:34:10,280 Speaker 1: helpful to authors, and again, thank you, thank you for listening. 507 00:34:10,719 --> 00:34:13,480 Speaker 1: My goal is to now with a topic like this, 508 00:34:13,600 --> 00:34:16,680 Speaker 1: not only help you with your best life, but your 509 00:34:16,680 --> 00:34:22,000 Speaker 1: family and your kids. And we are for all your 510 00:34:22,000 --> 00:34:25,799 Speaker 1: parents listening. We are who are kids look up to? 511 00:34:26,480 --> 00:34:28,839 Speaker 1: So when I talk about strength training for kids, as 512 00:34:28,880 --> 00:34:32,960 Speaker 1: I said, that's why I threw in, do it with 513 00:34:33,000 --> 00:34:38,120 Speaker 1: your kids. Do the basics with your kids. And by 514 00:34:38,120 --> 00:34:41,400 Speaker 1: the way, real quick you can google. I have a 515 00:34:41,400 --> 00:34:45,000 Speaker 1: bunch of YouTube videos I've done for different companies workouts 516 00:34:46,040 --> 00:34:49,440 Speaker 1: parents and their kids, eight minute, six minute workouts that 517 00:34:49,480 --> 00:34:51,880 Speaker 1: you can do with them exactly what I described. That's 518 00:34:51,920 --> 00:34:55,120 Speaker 1: the way to start with your nine eleven year old. 519 00:34:55,800 --> 00:34:59,800 Speaker 1: All right, thank you for listening. I am Tom Holland. 520 00:35:00,680 --> 00:35:10,000 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 521 00:35:10,040 --> 00:35:13,520 Speaker 1: a production of I Heart Radio. For more podcasts from 522 00:35:13,520 --> 00:35:17,239 Speaker 1: I Heart Radio, visit the I heart Radio app, Apple Podcasts, 523 00:35:17,520 --> 00:35:19,680 Speaker 1: or wherever you listen to your favorite shows.