Resistance Training and Youth

The use of resistance training for children has increased in popularity and interest. It appears that children are capable of voluntary strength gains. Exercise prescription in younger populations is critical and requires certain program variables to be altered from adult perspectives. Individualization is vital, as the rate of physiological maturation has an impact on the adaptations that occur. The major difference in programs for children is the use of lighter loads (i.e., > 6 RM loads). It appears that longer duration programs (i.e., 10-20 wks) are better for observing training adaptations. This may be due to the fact that it takes more exercise to stimulate adaptational mechanisms related to strength performance beyond that of normal growth rates. The risk of injury appears low during participation in a resistance training program, and this risk is minimized with proper supervision and instruction. Furthermore, with the incidence of injury in youth sports, participation in a resistance training program may provide a protective advantage in one’s preparation for sports participation.

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The Effect of Recovery Time on Strength Performance Following a High-Intensity Bench Press Workout in Males and Females

International Journal of Sports Physiology and Performance ◽

10.1123/ijspp.5.2.184 ◽

2010 ◽

Vol 5 (2) ◽

pp. 184-196 ◽

Cited By ~ 14

Author(s):

Lawrence W. Judge ◽

Jeanmarie R. Burke

Keyword(s):

Resistance Training ◽

Training Program ◽

Recovery Time ◽

Bench Press ◽

Recovery Period ◽

Strength Development ◽

Resistance Training Program ◽

Strength Performance ◽

Repetition Maximum ◽

Recovery Times

Purpose:To determine the effects of training sessions, involving high-resistance, low-repetition bench press exercise, on strength recovery patterns, as a function of gender and training background.Methods:The subjects were 12 athletes (6 males and 6 females) and age-matched college students of both genders (4 males and 4 females). The subjects completed a 3-wk resistance training program involving a bench press exercise, 3 d/wk, to become familiar with the testing procedure. After the completion of the resistance training program, the subjects, on three consecutive weeks, participated in two testing sessions per week, baseline session and recovery session. During the testing sessions, subjects performed fve sets of the bench press exercise at 50% to 100% of perceived fve repetition maximum (5-RM). Following the weekly baseline sessions, subjects rested during a 4-, 24-, or 48-h recovery period. Strength measurements were estimates of one repetition maximum (1-RM), using equivalent percentages for the number of repetitions completed by the subject at the perceived 5-RM effort of the bench press exercise.Results:The full-factorial ANOVA model revealed a Gender by Recovery Period by Testing Session interaction effect, F(2, 32) = 10.65; P < .05. Among male subjects, decreases in estimated 1-RM were detected at the 4- and 24-h recovery times. There were no differences in muscle strength among the female subjects, regardless of recovery time.Conclusions:For bench press exercises, using different recovery times of 48 h for males and 4 h for females may optimize strength development as a function of gender.

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Daily L-Leucine Supplementation in Novice Trainees During a 12-Week Weight Training Program

International Journal of Sports Physiology and Performance ◽

10.1123/ijspp.6.1.38 ◽

2011 ◽

Vol 6 (1) ◽

pp. 38-50 ◽

Cited By ~ 20

Author(s):

Theocharis Ispoglou ◽

Roderick F.G.J. King ◽

Remco C.J. Polman ◽

Cathy Zanker

Keyword(s):

Body Mass Index ◽

Resistance Training ◽

Training Program ◽

Body Mass ◽

Nutritional Supplement ◽

Leucine Supplementation ◽

Tissue Mass ◽

Resistance Training Program ◽

Strength Performance ◽

Total Percentage

Purpose:To investigate the effects of daily oral L-leucine ingestion on strength, bone mineral-free lean tissue mass (LTM) and fat mass (FM) of free living humans during a 12-wk resistance-training program.Methods:Twenty-six initially untrained men (n = 13 per group) ingested either 4 g/d of L-leucine (leucine group: age 28.5 ± 8.2 y, body mass index 24.9 ± 4.2 kg/m2) or a corresponding amount of lactose (placebo group: age 28.2 ± 7.3 y, body mass index 24.9 ± 4.2 kg/m2). All participants trained under supervision twice per week following a prescribed resistance training program using eight standard exercise machines. Testing took place at baseline and at the end of the supplementation period. Strength on each exercise was assessed by fve repetition maximum (5-RM), and body composition was assessed by dual energy X-ray absorptiometry (DXA).Results:The leucine group demonstrated significantly higher gains in total 5-RM strength (sum of 5-RM in eight exercises) and 5-RM strength in five out of the eight exercises (P < .05). The percentage total 5-RM strength gains were 40.8% (± 7.8) and 31.0% (± 4.6) for the leucine and placebo groups respectively. Significant differences did not exist between groups in either total percentage LTM gains or total percentage FM losses (LTM: 2.9% ± 2.5 vs 2.0% ± 2.1, FM: 1.6% ± 15.6 vs 1.1% ± 7.6).Conclusion:These results suggest that 4 g/d of L-leucine supplementation may be used as a nutritional supplement to enhance strength performance during a 12-week resistance training program of initially untrained male participants.

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Training Adaptations Associated With an 8-Week Instability Resistance Training Program With Recreationally Active Individuals

The Journal of Strength and Conditioning Research ◽

10.1519/jsc.0b013e3181df7fe4 ◽

2010 ◽

Vol 24 (7) ◽

pp. 1931-1941 ◽

Cited By ~ 27

Author(s):

Ryan Sparkes ◽

David G Behm

Keyword(s):

Resistance Training ◽

Training Program ◽

Resistance Training Program ◽

Training Adaptations

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Short-Time β-Alanine Supplementation on the Acute Strength Performance after High-Intensity Intermittent Exercise in Recreationally Trained Men

Sports ◽

10.3390/sports7050108 ◽

2019 ◽

Vol 7 (5) ◽

pp. 108 ◽

Cited By ~ 1

Author(s):

Marcelo Conrado Freitas ◽

Jason Cholewa ◽

Valéria Panissa ◽

Giovanni Quizzini ◽

João Vitor de Oliveira ◽

...

Keyword(s):

Resistance Training ◽

Resistance Exercise ◽

Training Program ◽

High Intensity ◽

Intermittent Exercise ◽

Bioelectrical Impedance ◽

Fat Free Mass ◽

Resistance Training Program ◽

Strength Performance ◽

Leg Press

(1) Background: We investigated the effects of 28 days of beta-alanine (β-alanine) supplementation on the acute interference effect of high-intensity intermittent exercise (HIIE) on lower-body resistance exercise performance, body composition, and strength when combined with a resistance training program. (2) Methods: Twenty-two males were randomized into: β-alanine supplementation (6.4 g/day) or placebo (6.4 g/day maltodextrin) during 28 days. Total body water, intracellular and extracellular water, fat-free mass (FFM), and fat mass were assessed using bioelectrical impedance. Participants performed 5000-m HIIE (1:1 effort and rest ratio) followed by resistance exercise (four sets of 80% at 45° leg press until muscular failure) at baseline and after 28 days. The resistance training program consisted of three sets of 10 to 12 RM with 90 s of rest, four days per week. (3) Results: For the post-HIIE leg press volume, higher values were observed post-training than pre-training, but no group x time interaction was observed. There was a non-significant trend for an interaction in the FFM change (β-alanine = 2.8% versus placebo = 1.0%, p = 0.072). (4) Conclusion: Twenty-eight days of β-alanine supplementation did not prevent acute strength loss during resistance exercise after high-intensity interval exercise, nor increase strength or hypertrophic adaptations associated with resistance training.

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Comparison of block versus weekly undulating periodization models on endocrine and strength changes in male athletes

Kinesiology ◽

10.26582/k.48.1.9 ◽

2016 ◽

Vol 48 (1) ◽

pp. 71-78 ◽

Cited By ~ 2

Author(s):

Sandro Bartolomei ◽

Jay R. Hoffman ◽

Jeffrey R. Stout ◽

Maddalena Zini ◽

Claudio Stefanelli ◽

...

Keyword(s):

Resistance Training ◽

Training Program ◽

Body Mass ◽

Upper Body ◽

Hormone Response ◽

Anabolic Hormone ◽

Male Athletes ◽

Resistance Training Program ◽

Strength Performance ◽

Before And After

The aim of this study was to examine the hormonal and strength responses to different periodization models of resistance training in male athletes. Eighteen experienced resistance trained males were randomly assigned to either a block (BP; n=10; age: 23.7±2.9 yr; body mass: 78.5±11.3 kg; height: 1.77±0.05 m) or weekly undulating (WUP; n=8; age: 26.0±5.7 y; body mass: 78.9±12.4 kg; height: 1.79±0.05 m) periodized resistance training program. Both programs consisted of four-training sessions per week for 15 weeks, and each was equated for training volume. Analysis of variance was used to compare strength performance and changes in hormone response between groups. Salivary samples were taken before and after the first and the last workout of each mesocycle of the training program and assessed for testosterone (T) and cortisol (C). Maximal strength testing occurred before and after the 15-week training program. A greater increase (p=.040) in bench press strength was observed in BP compared to WUP, while no between group differences were noted for lower body isometric strength (p=.168) and lean body mass (p=.344). Significant elevations in T were seen in both groups following the power training phase, while no differences were noted between BP and WUP during any other training cycle. Results indicated that BP stimulated greater gains in upper body strength compared to WUP. In addition, the power phase of training may provide a greater anabolic hormone response.

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