Links to articles on youth training:

https://scholar.google.co.uk/scholar?q=kids+strength+training+research&hl=en&as_sdt=0&as_vis=1&oi=scholart#d=gs_qabs&p=&u=%23p%3DYnIRM-mgR3kJ

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/

Some excerpts below:

Strength training has proven to be a safe and effective method of conditioning for adults, and it now appears that a growing number of children and adolescents also are training to improve their health, fitness, and sports performance. Although much of what we understand about the stimulus of strength exercise has been gained by exploring the responses of adults to various training protocols, research into the effects of strength exercise on children and adolescents has increased in recent years. Despite the contention that strength training was inappropriate or dangerous for young weight trainers, the safety and effectiveness of youth strength training are now well documented and the qualified acceptance of youth strength training by medical and fitness organizations is becoming universal.

Avery D. Faigenbaum, EdD,

Not only is regular physical activity essential for normal growth and development, but also a physically active lifestyle during the pediatric years may help to reduce the risk of developing some chronic diseases later in life (196). In addition to aerobic activities such as swimming and bicycling, research increasingly indicates that resistance training can offer unique benefits for children and adolescents when appropriately prescribed and supervised

Faigenbaum, AD, Kraemer, WJ, Blimkie, CJR, Jeffreys, I, Micheli, LJ, Nitka, M, and Rowland, TW. Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association.

Primary care physicians who see young patients are often asked about strength training programs for children. Some parents are seeking ways to give their child a competitive edge in sports. Many parents of overweight children seek guidance about which activities are effective for weight loss. Musculoskeletal injuries and epiphyseal fractures are also a concern. Informed clinicians can reassure parents that, with adult supervision, proper equipment, and realistic expectations, strength training programs designed for children and adolescents are safe and effective.

Holly J Benjamin, Kimberly M Glow
The physician and sportsmedicine

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A post shared by Aaron Bolton (@abspersonaltraining) on Jul 6, 2018 at 3:37am PDT

People often assume that lifting more weight is a sign of improved strength, and although this may be the case, there are other reasons to consider.
Here we have Charlotte squatting a max of 110kg before hitting a massive 130kg just 12 weeks apart!
Is this simply a case of improved strength?
Let’s consider 3 other factors:

1. Technical Proficiency
A lot of improvement in weight lifted can be purely down to technical proficiency, especially when gains are made in such a short period of time. Considering it generally takes a period of several months to increase strength, improved lifting mechanics via appropriate frequency, loading, speed and control can impact rate of improvement in a given lift.

2. Environment
Competition can be great for a lifter! The nerves and adrenaline can be enough to help a lifter achieve lifetime PB’s that otherwise wouldn’t be possible in just a training environment. Coupled with the cheers of an audience and the shouting from fellow lifters, and you’ve got yourself some extra kg on the bar!

3. Equipment
Knee sleeves can go a long way to helping with extra weight on the bar. This is why some Powerlifting federations allow them and some do not! Never underestimate the added benefit of good equipment like a strong supportive belt, knee sleeves and lifting shoes.
If you’re looking to get stronger but don’t know where to start, then drop us a message and we can help you in the right direction!

The post Are you actually getting stronger? appeared first on Abs Personal Training Essex.

A post shared by Fit Performance (@fitperformance) on Jul 6, 2018 at 3:34am PDT

People often assume that lifting more weight is a sign of improved strength, and although this may be the case, there are other reasons to consider.
Here we have Charlotte squatting a max of 110kg before hitting a massive 130kg just 12 weeks apart!
Is this simply a case of improved strength?
Let’s consider 3 other factors:

1. Technical Proficiency
A lot of improvement in weight lifted can be purely down to technical proficiency, especially when gains are made in such a short period of time. Considering it generally takes a period of several months to increase strength, improved lifting mechanics via appropriate frequency, loading, speed and control can impact rate of improvement in a given lift.

2. Environment
Competition can be great for a lifter! The nerves and adrenaline can be enough to help a lifter achieve lifetime PB’s that otherwise wouldn’t be possible in just a training environment. Coupled with the cheers of an audience and the shouting from fellow lifters, and you’ve got yourself some extra kg on the bar!

3. Equipment
Knee sleeves can go a long way to helping with extra weight on the bar. This is why some Powerlifting federations allow them and some do not! Never underestimate the added benefit of good equipment like a strong supportive belt, knee sleeves and lifting shoes.

If you’re looking to get stronger but don’t know where to start, then drop me a message and we can help you in the right direction!

The post Strength Improvement vs. Technical Proficiency appeared first on Abs Personal Training Essex.

A post shared by Fit Performance (@fitperformance) on Jun 26, 2018 at 2:27am PDT

Water Loading

There are many ways in which an athlete can make weight for a particular sport. Some sports are blessed with 24 hour weigh ins and others are 2 hour weigh ins.

Of course, the athlete should be monitoring his or her weight far before the start of their competition. If they are considerably over weight then they should start dieting early enough that they can lose weight gradually without affecting performance too much.

However, if the athlete is a week away from competition and still has weight to lose then there are a few different methods that they can employ to lose the last few kilograms, all of which involve manipulating water. Methods that involve losing water via sweat include using the sauna, steam room and hot baths.

However, there is a method known as water loading which involves the athlete becoming super hydrated before cutting back to become slightly dehydrated. Although there are different ways to utilise water loading, here is the method I used it to make weight for the English Weightlifting Championships:

6 days out
Mon 15/1/18 bodyweight 87.2kg, drink 5 litres of water

5 days out
Tue 16/1/18 bodyweight 86.5kg, drink 4 litres of water

4 days out
Wed 17/1/18 bodyweight 86.1kg, drink 3 litres of water

3 days out
Thur 18/1/18 bodyweight 85.7kg, drink 2 litres of water

2 days out
Fri 19/1/18 bodyweight 85.6kg, drink 1 litre of water

1 day out
Sat 20/1/18 bodyweight 85.0kg, drink 0.5 litres of water

Competition day
Sun 21/1/18 bodyweight 84.3kg, sip water until after weigh in

After weigh in, it is ESSENTIAL that you rehydrate properly. For this I would recommend a sports drink with the appropriate electrolytes rather than just water.
It is also a good idea to get some carbohydrates in too as most likely you would have been dieting alongside the water load. Jam bagels are your friend here! Avoid fatty foods that take a long time to digest as these could make you feel a bit lethargic as your body works to digest them.
As always, it’s good to experiment with these methods well prior to a meet to establish their effectiveness

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A post shared by Fit Performance (@fitperformance) on Jun 20, 2018 at 11:46am PDT

Stop Whining “Wow…. you can’t say that! You might offend someone”

I’m sorry, but sometimes things just need to be said! We live in an age where we are constantly walking on eggshells in fear of saying something that might upset somebody!
But let’s just consider something, perhaps things aren’t so bad if people could just stop whining. (The irony is that I’m whining in this post)

Rant 1 –
Training is hard! It can be really really hard at times. It would be easier not to do it. But what did you start training for in the first place? Improved looks, to have better performance, or be more conditioned? Well how do you think you get those results… take one wild stab in the dark?? By training!
To get better you must suffer sometimes. But if it’s simply just too hard and you couldn’t possibly exert yourself in the slightest possible way, then don’t train! Moaning all the time is toxic and you’re allowing those thoughts to now control your actions of having an easy session… or not even training in the first place. “Woah you can’t say that. Not everyone wants to train hard…” – which leads me on to my next point.

Rant 2 –
Of course not everyone wants to train hard. But “hard” is all relative. If you’re comparing yourself to your weightlifting hero or Crossfit warrior then maybe they are training harder than you. But consider one very important point… you are not them!
Stop worrying about what others are doing and train as “hard” as you can! If that means running for 1minute or simply holding a plank for 20seconds before becoming absolutely destroyed then you keep doing just that! And hats off to you because at least you’re trying to make a change.
All I’m saying is that whatever you choose to do, just give it your all! Or what’s the point?
Train hard folks! Stop whining and go get it!

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A post shared by Fit Performance (@fitperformance) on May 31, 2018 at 2:14am PDT

A clear example of just how long it takes to make progress. Always remember that patience and consistency is the key to success.
Here we have Zara squatting 95kg and benching 55kg in preparation for Nationals in January 2014. Just over four years and a British deadlift record later, she recently squatted 165kg and benched 82.5kg prepping to take some British record attempts at Nationals in July.
Stay focused and enjoy the journey people

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A post shared by Fit Performance (@fitperformance) on May 22, 2018 at 3:19am PDT

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A post shared by Fit Performance (@fitperformance) on Apr 25, 2018 at 2:45am PDT

Common worries:
Worry – I don’t lift enough to compete
Truth – Nonsense! If you can lift the bar then you can compete. Of course there may be people lifting more than you, but there may also be people lifting less than you. At the end of the day it takes courage to get on the platform and compete! Respect is always given to lifters regardless of their abilities

Worry – It’s my first competition and I don’t want to look stupid
Truth – Everyone starts somewhere. And that means at some point everyone had to partake in their first competition… even champions!

Worry – I just train because I enjoy it, why do I want to compete?
Truth – You don’t have to compete… But in my opinion, competitions truly allow us to progress. They give us goals and numbers to strive for. They give us focus and ambition to keep training hard. Competitions aren’t always about winning medals or placing top 3, especially your first few competitions! Instead it’s about beating yourself and achieving numbers you thought you weren’t capable of hitting!

Worry – I’m too shy or nervous to compete
Truth – So is every competitor. But the only way to get over that or at least make it more bearable is to compete. The adrenaline and nerves you feel can be used to your advantage. Feats well outside of your norm can be obtained when the fight or flight response kicks.

Everyone can benefit from competition and the benefits it brings. The positives, like gaining confidence, hitting good weights, learning from mistakes and pushing yourself far outweigh the negatives like feeling nervous or not strong enough!

Give it a go

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“We’re Personal Trainers… not miracle workers”

Leading on from last week’s video on why motivation isn’t as important as discipline and habit, I felt it fit to talk about accountability.

So what do I mean?

We all know that achieving results takes time and patience. For example, if a desired result is fitness related, then someone may opt to hire a coach or trainer for guidance to help them reach it.
Now a good coach will give you everything you need like coaching, programmes, diet advice and lifestyle guidelines. But all of this is only so good up to a point… YOU must be the one to do the hard work. We can’t be with you holding your hand every time life throws a difficult choice at you like attending the gym on required days, or to eat better, or to go to bed at a reasonable time to ensure you get enough sleep.
Be accountable and take pride in looking after yourself. Only then will you truly reap the rewards of your hard work

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Motivation is Bullshit – Discipline and Habit are what matters
With videos, articles and every other social media post being some hot young woman in a bikini picture yapping on about motivation, it’s easy to fall into the trap of thinking that just finding some motivation is going to somehow make your goals become a magical success.

Well sorry to burst your bubble, but motivation is only good to start with!

Think of all the successful people you know, whether that be an athlete, business person or simply someone who inspires you. Ask yourself, what are the qualities you admire about that individual? Then ask yourself, how did that person achieve their success?

No doubt one of the qualities to spring to mind was “motivation” and most likely you are correct. To begin something, there needs to be a level of motivation and that’s great BUT motivation is just the beginning of it. No one reaches their goal with motivation alone.
To achieve a goal, motivation MUST become habit. And a habit is accomplished via discipline!
Discipline is doing the things you don’t want to do. It’s the dragging your ass out of bed before work and going to the gym. It’s the working a long day then going to the gym after you’ve finished even though you’d much rather go home. It’s the preparing the meals that you can’t be bothered to prepare because buying a sandwich is easier at the shop near work. It’s discipline that keeps you going when you’ve lost the motivation that was once the thing that got you started.
No one can give you discipline other than you. Once you stop making excuses and start doing the things you don’t want to do then these things quickly habit! And habits are hard to break…

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