OLD SCHOOL STRENGTH 

Some parents have concern about their child doing strength and resistance training because they are afraid it may affect their child’s growth plates, resulting in stunted growth.  While there is no current scientific evidence to show that strength training will have a negative effect on a child’s growth, scientific evidence does support some positive effects that are experienced by kids who are involved in a well-structured, supervised strength training program.  In fact, the mechanical stress placed on the developing growth plates from resistance training can be beneficial for bone formation and growth.  Specifically, fitness programs, which include multi-joint, moderate-to-high intensity resistance exercise, can help to optimize bone-mineral accrual during childhood and adolescence.¹

Its fair to say that it is impossible to eliminate the risk of sport-related injury (or any physical activity-related injury for that matter).  However, a well-designed and properly supervised training program can reduce the risk of injuries in youth.  The muscular-skeletal system is better prepared for the demands of practice and competition in trained children versus children who are less active and have not prepared their bodies for the demands of sport. 

Of course, in addition to the above benefits, children receive all the same positive health benefits to strength and resistance training as do adults such as increased overall fitness, sports performance, neural drive, bone density, healthier body composition, and enhanced performance with motor skills, better oxygen consumption (VO2) and flexibility.

I don’t believe there is a specific age that is optimal for children to start resistance training, but generally a good starting point is that they are mature enough to follow directions, have an attention span that allows them to learn and focus.  They should also have some understanding of benefits, as well as the risks, of training, especially if they are doing it for improved athletic performance.  Most importantly, attention to posture and proper technique during any and all exercise programs is crucial to ensure safe and effective results for everyone.

So, where do you start your child’s journey of strength training?  I recommend always beginning with the beginning.  Makes sense, right?  While there is no “one size fits all” approach, below are some basic guidelines recommended by the National Strength and Conditioning Association for long-term athletic development.²  Keep in mind that each individual will progress at their own pace, so it’s important to always consider where the child is in their physical development as well as their training experience.  Most youth athletes will train between stages 1 and 3; Stage 4 is appropriate mostly for serious, mature athletes who have more experience training.  Rarely will anyone under the age of 16 train at the Stage 4 level. 

Stage 1: Active Start (For kids just starting out)

• Keep active for 60 min a day, including physical activity with other youth
• Teach the proper movement skills; run, jump, and explore

Stage 2: Learn the Fundamentals (Child demonstrates good motor skills and coordination)

• Focus on multiple sports that include running, jumping, kicking, and other activities that challenge balance, coordination, and speed (gymnastics and swimming can be incorporated at this stage)
• Learn proper bodyweight training: pushups, bodyweight squats, pull-ups, core stabilization and external resistance with functional training equipment (resistance bands, medicine balls, etc.)
• Begin to incorporate multi-joint, compound strength training movements into the program

Stage 3: Train a Program (Child is proficient in movements and ready to increase training stimulus)

• Begin to incorporate periodization with training phases focused on performance outcomes
• Continue to focus on technical skills while increasing training stimulus for desired adaptations
• Begin to focus on strength as the foundation of child’s athletic performance

Stage 4: Train to Compete (Child has a few years of experience in both athletics and training)

• Training will be specialized for specific demands of sport
• Focus on developing strengths and decreasing weaknesses as they relate to the sport
• Structure training program and periodization around the seasons of the sport

1. Lloyd RS,Faigenbaum AD, Stone MH,et al.Br J Sports Med 2014;48:498–505

2. Willams, Chat. “Youth Performance and Fitness—Strength and Conditioning Information for Parents”, https://www.nsca.com, NSCA Personal Training Quarterly. March 2013

Creatine, as a natural supplement has been researched extensively for its effects on performance and health.  As a sports nutrition supplement, creatine has regularly been proven to show increases in strength and lean body tissue (muscle mass) when taken concurrently with heavy strength training (more than strength training alone).  While there may be some benefit to supplementing with creatine in other modes of exercise, such as sprints or endurance training, it does appear that the effects of creatine diminish as the length of time spent exercising increases.  

Creatine is produced endogenously and synthesizes in the liver, kidneys, and pancreas, but is also obtained through an omnivorous diet, predominately from meats (vegetarians have lower concentrations of creatine)¹.  While not everyone will respond the same to creatine supplementation, in general, creatine supplementation increases natural creatine storage in the body and promotes faster and more efficient regeneration of adenosine triphosphate (ATP) during high intensity exercise.  Because ATP is the rocket fuel for muscle contractions, this immediate adaptation will help to increase performance and stimulate greater long-term training adaptations. 

Research suggests that creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular level. Most studies focusing on creatine supplementation find a positive relationship between muscle creatine uptake and exercise performance after 12 weeks creatine supplementation with a concurrent periodized heavy resistance training protocol^{2 3}.  These affects created a rapid regeneration of ATP between resistance training sets.  The total increase in the body's creatine pool allows athletes to train at higher intensities as well as improve the overall quality of the workouts.  On average, creatine supplementation along with a well-designed strength training program can increase performance of a 1 rep max by 8% and increase overall strength endurance (max reps at a percentage of 1RM) by as much as 14%⁴. 

1. Burke DG, Candow DG, Chilibeck PD, MacNeil LG, Roy BD, Tarnopolsky MA, Ziegenfuss T. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. Int J Sport Nutr Exerc Metab. 2008;18:389–398.

2. Casey A, Greenhaff P. Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance? Am J Clin Nutr. 2000;72:607S–617S.

3. Volek J, Duncan N, Mazzetti S, Staron R, Putukian M, Gómez A, Pearson D, Fink W, Kraemer W. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999;31:1147–1156. doi: 10.1097/00005768-199908000-00011

4. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17:822–831.

Recently I rode my motorcycle through a small coastal town and stopped for a bite at a small fish ‘n’ chips restaurant along the way.  It was owned and operated by monks from the local monastery to raise money.  While I was waiting for my order, I asked the monk in charge, with a witty grin on my face, “are you the fish friar”?   Without missing a beat, and not to be outdone by my wisecrack, he simply responded, “No sir, I am the chip monk”.

The simplicity and source of the punchline above makes me think of 14th-century Franciscan friar, William of Ockham.  This English logician was attributed with coming up with the theory that the simplest explanation or strategy to solve a given problem tends to be the best one.  I believe his words were something along the lines of “When you hear hoof-beats, think horses, not zebras”.  This principle became to be known as Ockham’s Razor.  Now I am sure you can tell by the joke above, I’m a simple man with a simple sense of humor.  And my cooking style is no different.  So when faced with the challenge of wanting to make a healthier version of the fish ‘n’ chips served up by the monks along the North Coast, I told myself to Keep it Simple, Stupid. 

But First . . .

In order for me to execute this dish, I had to have some things in place ahead of time.  I am very fortunate to have an amazing wife who carves out 1-2 hours each weekend (usually Sunday) to pre-cook some food for the week.  In a typical week, I can open the fridge and see Tupperware containers full of various pre-cooked meats, vegetables, rice, sweet potatoes, etc.  I highly recommend setting yourself up for success and simply having some pre-cooked healthy foods available for the busy week.  It certainly makes eating healthy easy, and you will see how a great dinner can be created in minutes when you are stocked up ahead of time.  

 Six Ingredients and One Fry Pan:

Pre-cooked Sweet Potato
Healthy Complex Carbohydrates 
Pre-cooked Asparagus 
Healthy Green Veggies 
Frozen (raw) Cod Fillet
Healthy Lean Protein 
Olive Oil 
Healthy Fat
Fresh Avocado (Optional)
Healthy Fat
Herbal Seasoning 
Sodium-Free

I promise you that I am no Gordon Ramsey when it comes to navigating my way around the kitchen.  Many of you reading this probably have much better culinary techniques to make this meal a real winner.  But for those of you whose cooking skills are as lackluster as mine, this basic preparation will suffice, and most importantly, it will taste delicious! 

1. Great cardio without running on a hamster wheel

Take a break from the treadmill.  If you’ve been anywhere but under a rock, you’ve heard about the benefits of HIIT (high intensity interval training) as opposed to long-slow cardio. In my opinion, not only is HITT Kettlebell training the most effective overall fitness workout, it keeps you entertained.  With the variety of endless exercises combinations, you’ll never be bored with Kettlebells.  Oh, and because KB exercises are non-impact, you will actually strengthen your joints rather than destroy them.

 2. Combines "cardio" and “strength” training

I’m all about efficiency.  Why spend 40-60 mins doing weights then another 20-60 doing cardio??  Wouldn’t it be great to get both your strength AND cardio wrapped into one 30-40 minute workout?  Kettlebell training consists of whole-body movement exercises. Kettlebell workouts use compound, whole body movements to strength and body while increasing cardio fitness. Kettlebells also strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.

 3. Blast the Fat for a Tight and Toned Physique

The nature of these kettlebell workouts cause an extreme metabolic kick!  This high metabolic kick will keep your body burning fat even after the workout, something that doesn’t happen after those long runs on the treadmill.  In other words, excess fat doesn’t stand a chance!!!  Make room for some LEAN MUSCLE!  And ladies, remember that strength training WILL NOT bulk you up!!!! 

4. Real Core Work

Kettlebells require you to engage the core in almost every lift. KB’s have a reputation for strengthening backs and abs like nothing else before.  Between the KB workouts and taking care of business in the kitchen (food is still the most important aspect for ripped abs), those chiseled abs are sure to show up!  You can say goodbye to useless crunches for good!   

 5. Increase Mobility

“Mobility” has become somewhat of a new buzz word in the world of fitness.  Because of that, there are all sorts of fancy gadgets, products and programs out there these days being pushed by personal trainers and fitness gurus.  Well, without spending all your money on these interesting looking devices, just come swing and snatch a kettlebell.  Stretching without dynamic movement, joint stability or muscular strength is a prescription for injury!  Much like martial arts or flow yoga, these KB workouts will increase your range of motion through dynamic strengthening exercises. Your joints will thank you!

 6. Simple AND Effective!

“When you hear hoof beats think horses, not zebras”.  Based on the principal of Ockhams Razor, often the simplest solution is the best.  Well, it doesn’t get much simpler than a cannon ball with a handle.  It doesn’t matter how old or young you are. It doesn’t matter if you are out of shape or an elite athlete.  ANYONE can learn KB exercises.  I’ve had people in their 70’s swinging and pressing KB’s alongside high school athletes.  The results were equally beneficial for both.  Although the exercises are simple and easy to learn, they produce results greater than the most complex programs.  You want to burn fat, increase strength and get in the best shape of your life . . . keep it simple and grab a kettlebell.