By Chris Polakowski at the NHAHPERD Conference November 2009

1. Youth Strength Training Chris Polakowski – CSCS USA Weightlifting International Certified Coach [email_address]

2. NSCA - Strength training using free weights and machines is a safe and effective method for our youth (prepubescent) to gain in strength fitness.

3. The instructor should be a person with an expertise in the area of exercise techniques and prescription of strength exercises, as well as an understanding of the age group they are to work with.

4. STANDARDS MET WITH A STRENGTH TRAINING PROGRAM PE5-6:9 Students show awareness of personal responsibility for individual wellness by… a. Beginning to set goals that demonstrate an understanding of the link between exercise, nutrition and fitness and select the appropriate activities to meet these goals . b. Demonstrating physical activity as an important component of personal wellness, by developing skills in order to participate in lead–up activities for leisure and lifetime sports PE5- Students will show an understanding of body awareness concepts by… 6:1 Students will apply problem-solving skills in movement–related activities by… d. Giving positive feedback to a partner in order to achieve success.

5. STANDARDS MET WITH A STRENGTH TRAINING PROGRAM CONTINUED PE5-6:4 BALANCE Students show an understanding of quality of movement concepts and apply them to psycho–motor skills by… a. Performing a movement sequence (e.g., performing one of the strength exercises with accuracy). b. Demonstrating an understanding of the effects of body changes on performance . Unit: Knowledge and Motor Skills Physical Education Grade 8 Grade Expectations: PE7-8:1 Students will apply problem–solving skills in movementrelated activities by… d. Giving constructive feedback to a partner/group in order to achieve success.

6. Essex Middle School Weight Room

10. BAR RACK (Equipment)

11. Class Organization and Structure 4 Laps in gym or hallway (2 Min.) Dynamic Stretch (5 Min.) Strength Training (30 Min.) Final Words (1-2 Min.) Other 7-8 min. consist of getting to class, changing into and out of PE cloths. No horseplay Stay on task through-out Record all work done with exercises Get at least 8 exercises done each class Show quality technique with each exercise If someone needs a spotter, your answer is always yes

12. General Teaching Points Name the exercise. Demonstrate the exercise for a few repetitions. Demonstrate with key points. Have class practice. Move around the class making corrections.

13. General Technique rules when lifting * All lifting with gravity (Termed the eccentric part of the lift) must be done in a controlled manner. * Breath in and hold when lifting eccentrically. * Lifting against gravity (Termed the concentric part of the lift) is done with a quicker tempo. * Release air three quarters from finishing with the concentric movement. * The back is to stay straight and rigid in all movements other then crunchers. * If need be, pause at the hold position of the exercise and breath a few times before continuing the prescribed amount of repetitions. * The AB muscles are drawn in when performing the lifts.

14. ARM CURLS Elbows are straight at start and finish of movement. Complete flexion of elbow. Elbow is only joint that is involved with arm curls

15. Military Press Bar moves up, finishing with bar, shoulders and hips in a plum line at the top of the lift. Return bar to shoulders and repeat until prescribed repetitions are completed.

16. Pull-up/Chin-ups Elbows straight at start and finish. Chin above bar at mid-point of movement .

17. Back Squat Hands slightly wider then shoulder width. Bar racked across top of shoulders (not on neck). Feet shoulder width apart. Weight on heals. Hips move back then down. Knees track in line with toes during all parts of the lift. Torso stays upright.

18. Flys Starting position with elbows straight, palms facing each other. Arms proceed to move away from each other with elbows bending about 40 degrees. Return to start and repeat until all repetitions are completed.

19. Incline Press Start – Elbows out, palms facing in direction of line of sight. Movement – Elbows extend upward, dumbbells move up and slightly toward each other.

20. One Leg Squat Hands slightly wider then shoulder width. Bar racked on shoulder (Not Neck). Front foot far enough not to allow knee to cross plane of knee. Torso stays upright through-out.

21. Back Extension Top of hip bone off edge of pad. Back parallel to ground. Slowly lower as far as possible. Return at a quicker tempo back to start.

22. Knee Raise Leg Raise

23. Bench Press Hands spaced equidistant from center, three to five inches wider then shoulder width. Bar starts over shoulders – lowers down to and touches the chest. Return back to start.

24. Lat. Pull-Down

25. Russian Twist Hip joint at ninety degrees. Arms extended straight out. Twist as far as possible one direction. Return to middle. Twist other direction. Back to center. That would constitute one repetition.

26. AB Roller Emphasis on pulling the stomach in as much as possible during the extended position. Go only as far as possible without collapsing to floor. Return to start and repeat until the prescribed number of repetitions are completed.

27. Decline crunch with medicine ball throw. Go only as low as possible with a rounded back.

28. Program Design Keep it simple

29. An example of a three year program in strength training at Essex Middle School.

30. Training for functional power

32. Youth Strength Training