Tässä pari kirjoitusta liittyen alla käytyyn keskusteluun lasten ja nuorten voimaharjoittelusta:
American College of Sports Medicine • Current Comment • September 2002
STRENGTH TRAINING IN CHILDREN AND
ADOLESCENTS
Benefits of Strength Training
Strength training in children and adolescents encourages a healthy lifestyle and builds confidence
through successful completions of exercise, continued strength gains. Throughout the scientific
literature, strength training has been shown to improve coordination by improving motor skills and
sports performance. Especially in younger children, most strength gains are the result of improved
technique, muscle fiber recruitment, and coordination as opposed to muscle enlargement. With
childhood obesity on the increase nationwide, strength training has been shown to improve body
composition by increasing lean body mass. Many studies looking at resistance training in children
and adolescents reflect an improved cholesterol level, cardio-respiratory fitness, bone health, selfimage
and self-esteem. A lower rate of sports-related injuries has been seen in adolescents who
take part in a regular resistance training program. Children and adolescents who have experienced a
sports-related injury, often achieve more effective rehabilitation through strength training.
Safety Issues and Concerns
Severe injuries causing death or severe disability are exceedingly rare, but can occur while strength
training in children and adolescents. These injuries are mostly due to the lack of appropriate adult
supervision, instruction, or technique. Much controversy has surrounded the more explosive lifts
involving children with open growth plates. A recent study involving 1109 children and adolescents
lifting at national meets over a four-year period showed not only no growth-plate injuries but no
serious injuries requiring hospitalization or surgery. Minor injuries such as muscle strains are
common among children and adolescents, as they are in their adult counterparts who do strength
training. When compared to other sports in which children and adolescents participate--such as
football, soccer, basketball and even baseball--the injuries due to all types of strength training are
much lower. There is no current scientific evidence to support that early weight training can “stunt” a
child’s growth. Children and adolescents wishing to participate in intermediate and advanced strength
training programs should consult with a certified or qualified strength specialist when developing
individual programs.
Definitions
Strength Training (a.k.a. resistance training, weight training): Method of conditioning using resistance
to increase muscular strength by various methods (i.e. free weights, weight machines, resistance
bands)
Weightlifting: Ballistic, explosive maneuvers involving a weighted barbell which is lifted from the
ground to the overhead position. Weightlifting consists of two unique, complex lifts called the snatch
and the clean and jerk.
Snatch: One fluid motion, in which the barbell is pulled off the ground
immediately into the overhead position. The lifter then stands upright with the barbell.
Clean and jerk: A two-motion lift, in which the barbell is explosively lifted from
the ground to the shoulder level. Then, after a brief pause, the lifter jerks
the barbell overhead.
Powerlifting: Non-ballistic maneuvers involving a weighted barbell, which is lifted in one of three
methods: the bench press, the squat, or the deadlift.
Bench Press: A weighted barbell is lowered onto the lifter’s chest with their
arms while lying on a bench in a supine position. The barbell is then
“pressed” or pushed off the chest until arms are fully extended.
Squat: A weighted barbell is placed over the back of the shoulders on a
standing lifter. The lifter then flexes at the knees and hips until thighs are
parallel to the floor. Then the lifter attempts to stand upright with the
barbell still on the shoulders.
Deadlift: Lifter grasps weighted barbell on floor. The lifter then proceeds to raise
the barbell to a position in front of the thighs by extending the legs, hips
and back.
Free-weights: dumbbell, barbells, and other devices that are without external support and
have independent motion.
Weight Machine: Devices which are used for resistance work through a certain, limited
range of motion. May utilize weights, rubber-bands, hydraulics, pulleys, are
leveraged to create resistance.
“Spotter”: A person with knowledge of strength training whose role is to assist the lifter
and prevent injury.
Children: Boys up to 13 years old; Girls: up to 11years old
Adolescents: Boys 14-18 years old; Girls: 12-18 years old
Guidelines
1) Qualified adults should supervise and instruct youth at ALL times
2) Set realistic goals for the younger athlete
3) Focus on proper technique instead of amount lifted
4) Use a “spotter” when necessary
5) Each weight-training session should begin with a period of warm-up and stretching
6) Strength training should be part of a well-balanced exercise program
7) Increase the resistance gradually as technique, control and strength improves
Training Program
Basic (beginner) program:
Example of a program: One should start with a basic program for two to four weeks that consists of
one or two sets of each exercise.
Warm-up (5 minutes) Leg Extension (10-15 reps max)
Leg Press (10-15 repetitions max) Military Press (10-15 reps max)
Bench Press (10-15 repetitions max) Reverse Sit-up (10-15 reps max)
Leg Curls (10-15 repetitions max) Bent-Leg Sit-ups (10-15 reps max)
Arm Curls (10-15 repetitions max) Stretch (5 minutes)
Written for the American College of Sports Medicine
by
Mark Lavallee, M.D., FACSM
Permission to reprint this American College of Sports Medicine "Current Comment" contingent upon the article being reprinted
in-total and without alteration, and with the printing of the following citation on each page or Web screen: "Reprinted with permission of the
American College of Sports Medicine, "Strength Training in Children and Adolescents," September 2002, www.acsm.org
Fitness training has traditionally emphasized aerobic exercise such as running and cycling. More
recently, the importance of strength training for both younger and older populations has received increased
attention, and a growing number of children and adolescents are experiencing the benefits of
strength training. Contrary to the traditional belief that strength training is dangerous for children or that it
could lead to bone plate disturbances, the American College of Sports Medicine (ACSM) contends that
strength training can be a safe and effective activity for this age group, provided that the program is
properly designed and competently supervised. It must be emphasized,
however, that strength training is a specialized form of physical conditioning
distinct from the competitive sports of weightlifting and powerlifting,
in which individuals attempt to lift maximal amounts of weight in
competition. Strength training refers to a systematic program of
exercises designed to increase an individual's ability to exert or
resist force.
Children and adolescents can participate in strength training programs
provided that they have the emotional maturity to accept and
follow directions. Many seven and eight year-old boys and girls have
benefitted from strength training, and there is no reason why younger
children could not participate in strength-related activities, such as
push-ups and sit-ups, if they can safely perform the exercises and follow
instructions. Generally speaking, if children are ready for participation in organized sports or
activities -- such as Little League baseball, soccer, or gymnastics -- then they are ready for some type
of strength training.
The goal of youth strength training should be to improve the musculoskeletal strength of children and
adolescents while exposing them to a variety of safe, effective and fun training methods. Adult strength
training guidelines and training philosophies should not be imposed on youngsters who are anatomically,
physiologically or psychologically less mature. Strength training should be one part of a well-rounded
fitness program that also includes endurance, flexibility and agility exercises.
Properly designed and competently supervised youth strength training programs may not only increase
the muscular strength of children and adolescents, but may also enhance motor fitness skills (e.g.,
sprinting and jumping) and sports performance. Preliminary evidence suggests that youth strength
training may also decrease the incidence of some sports injuries by increasing the strength of tendons,
ligaments and bone. During adolescence, training-induced strength gains may be associated with
increases in muscle size, but this is unlikely to happen in prepubescent children who lack adequate
levels of muscle-building hormones. Although the issue of childhood obesity is complex, youth strength
training programs may also play an important role in effective weight loss strategies.
-morefrom
the
STRENGTH TRAINING (cont.)
cocmurmreenntt
Page 2
There is the potential for serious injury if safety standards for youth strength training such as competent
supervision, qualified instruction, safe equipment and age-specific training guidelines are not followed.
All youth strength training programs must be closely supervised by knowledgeable instructors who
understand the uniqueness of children and have a sound comprehension of strength training principles
and safety guidelines (e.g., proper spotting procedures). The exercise environment should be safe and
free of hazards and all participants should receive instruction regarding proper exercise technique (e.g.,
controlled movements) and training procedures (e.g., warm-up and cool-down periods). A medical
examination is desirable, though not mandatory, for apparently healthy children who want to participate in
a strength training program. However, a medical examination is recommended for children with known or
suspected health problems.
A variety of training programs and many types of equipment -- from rubber tubing to weight machines
designed for children -- have proven to be safe and effective. Although there are no scientific reports
that define the optimal combinations of sets and repetitions for children and adolescents, one to three
sets of six to fifteen repetitions performed two to three times per week on nonconsecutive days have
been found to be reasonable. Beginning with one set of several upper and lower body exercises that
focus on the major muscle groups will allow room for progress to be made. The program can be made
more challenging by gradually increasing the weight or the number of sets and repetitions. Strength
training with maximal weights is not recommended because of
the potential for possible injuries related to the long bones,
growth plates, and back. It must be underscored that the
overriding emphasis should be on proper technique and safety
-- not on how much weight can be lifted.
Proper training guidelines, program variation and competent
supervision will make strength training programs safe, effective
and fun for children. Instructors should understand the physical
and emotional uniqueness of children, and, in turn, children
should appreciate the benefits and risks associated with
strength training. If appropriate guidelines are followed, it is the
opinion of ACSM that strength training can be enjoyable, beneficial
and healthy experience for children and adolescents.
Written for the American College of Sports Medicine by
Avery D. Faigenbaum, Ed.D. (Chair) and Lyle J. Micheli, M.D., FACSM;
see also
"Youth Resistance Training," Sports Medicine Bulletin,
Vol. 32, Number 2, p.28
Street Address: 401 W. Michigan St. • Indianapolis, IN 46202-3233 USA
Mailing Address: P.O. Box 1440 • Indianapolis, IN 46206-1440 USA
Telephone: (317) 637-9200 • FAX: (317) 634-7817
Current Comments are official statements by the American College of
Sports Medicine concerning topics of interest to the public at-large.
from the
American College of Sports Medicine • Current Comment • September 2002
STRENGTH TRAINING IN CHILDREN AND
ADOLESCENTS
Benefits of Strength Training
Strength training in children and adolescents encourages a healthy lifestyle and builds confidence
through successful completions of exercise, continued strength gains. Throughout the scientific
literature, strength training has been shown to improve coordination by improving motor skills and
sports performance. Especially in younger children, most strength gains are the result of improved
technique, muscle fiber recruitment, and coordination as opposed to muscle enlargement. With
childhood obesity on the increase nationwide, strength training has been shown to improve body
composition by increasing lean body mass. Many studies looking at resistance training in children
and adolescents reflect an improved cholesterol level, cardio-respiratory fitness, bone health, selfimage
and self-esteem. A lower rate of sports-related injuries has been seen in adolescents who
take part in a regular resistance training program. Children and adolescents who have experienced a
sports-related injury, often achieve more effective rehabilitation through strength training.
Safety Issues and Concerns
Severe injuries causing death or severe disability are exceedingly rare, but can occur while strength
training in children and adolescents. These injuries are mostly due to the lack of appropriate adult
supervision, instruction, or technique. Much controversy has surrounded the more explosive lifts
involving children with open growth plates. A recent study involving 1109 children and adolescents
lifting at national meets over a four-year period showed not only no growth-plate injuries but no
serious injuries requiring hospitalization or surgery. Minor injuries such as muscle strains are
common among children and adolescents, as they are in their adult counterparts who do strength
training. When compared to other sports in which children and adolescents participate--such as
football, soccer, basketball and even baseball--the injuries due to all types of strength training are
much lower. There is no current scientific evidence to support that early weight training can “stunt” a
child’s growth. Children and adolescents wishing to participate in intermediate and advanced strength
training programs should consult with a certified or qualified strength specialist when developing
individual programs.
Definitions
Strength Training (a.k.a. resistance training, weight training): Method of conditioning using resistance
to increase muscular strength by various methods (i.e. free weights, weight machines, resistance
bands)
Weightlifting: Ballistic, explosive maneuvers involving a weighted barbell which is lifted from the
ground to the overhead position. Weightlifting consists of two unique, complex lifts called the snatch
and the clean and jerk.
Snatch: One fluid motion, in which the barbell is pulled off the ground
immediately into the overhead position. The lifter then stands upright with the barbell.
Clean and jerk: A two-motion lift, in which the barbell is explosively lifted from
the ground to the shoulder level. Then, after a brief pause, the lifter jerks
the barbell overhead.
Powerlifting: Non-ballistic maneuvers involving a weighted barbell, which is lifted in one of three
methods: the bench press, the squat, or the deadlift.
Bench Press: A weighted barbell is lowered onto the lifter’s chest with their
arms while lying on a bench in a supine position. The barbell is then
“pressed” or pushed off the chest until arms are fully extended.
Squat: A weighted barbell is placed over the back of the shoulders on a
standing lifter. The lifter then flexes at the knees and hips until thighs are
parallel to the floor. Then the lifter attempts to stand upright with the
barbell still on the shoulders.
Deadlift: Lifter grasps weighted barbell on floor. The lifter then proceeds to raise
the barbell to a position in front of the thighs by extending the legs, hips
and back.
Free-weights: dumbbell, barbells, and other devices that are without external support and
have independent motion.
Weight Machine: Devices which are used for resistance work through a certain, limited
range of motion. May utilize weights, rubber-bands, hydraulics, pulleys, are
leveraged to create resistance.
“Spotter”: A person with knowledge of strength training whose role is to assist the lifter
and prevent injury.
Children: Boys up to 13 years old; Girls: up to 11years old
Adolescents: Boys 14-18 years old; Girls: 12-18 years old
Guidelines
1) Qualified adults should supervise and instruct youth at ALL times
2) Set realistic goals for the younger athlete
3) Focus on proper technique instead of amount lifted
4) Use a “spotter” when necessary
5) Each weight-training session should begin with a period of warm-up and stretching
6) Strength training should be part of a well-balanced exercise program
7) Increase the resistance gradually as technique, control and strength improves
Training Program
Basic (beginner) program:
Example of a program: One should start with a basic program for two to four weeks that consists of
one or two sets of each exercise.
Warm-up (5 minutes) Leg Extension (10-15 reps max)
Leg Press (10-15 repetitions max) Military Press (10-15 reps max)
Bench Press (10-15 repetitions max) Reverse Sit-up (10-15 reps max)
Leg Curls (10-15 repetitions max) Bent-Leg Sit-ups (10-15 reps max)
Arm Curls (10-15 repetitions max) Stretch (5 minutes)
Written for the American College of Sports Medicine
by
Mark Lavallee, M.D., FACSM
Permission to reprint this American College of Sports Medicine "Current Comment" contingent upon the article being reprinted
in-total and without alteration, and with the printing of the following citation on each page or Web screen: "Reprinted with permission of the
American College of Sports Medicine, "Strength Training in Children and Adolescents," September 2002, www.acsm.org
Fitness training has traditionally emphasized aerobic exercise such as running and cycling. More
recently, the importance of strength training for both younger and older populations has received increased
attention, and a growing number of children and adolescents are experiencing the benefits of
strength training. Contrary to the traditional belief that strength training is dangerous for children or that it
could lead to bone plate disturbances, the American College of Sports Medicine (ACSM) contends that
strength training can be a safe and effective activity for this age group, provided that the program is
properly designed and competently supervised. It must be emphasized,
however, that strength training is a specialized form of physical conditioning
distinct from the competitive sports of weightlifting and powerlifting,
in which individuals attempt to lift maximal amounts of weight in
competition. Strength training refers to a systematic program of
exercises designed to increase an individual's ability to exert or
resist force.
Children and adolescents can participate in strength training programs
provided that they have the emotional maturity to accept and
follow directions. Many seven and eight year-old boys and girls have
benefitted from strength training, and there is no reason why younger
children could not participate in strength-related activities, such as
push-ups and sit-ups, if they can safely perform the exercises and follow
instructions. Generally speaking, if children are ready for participation in organized sports or
activities -- such as Little League baseball, soccer, or gymnastics -- then they are ready for some type
of strength training.
The goal of youth strength training should be to improve the musculoskeletal strength of children and
adolescents while exposing them to a variety of safe, effective and fun training methods. Adult strength
training guidelines and training philosophies should not be imposed on youngsters who are anatomically,
physiologically or psychologically less mature. Strength training should be one part of a well-rounded
fitness program that also includes endurance, flexibility and agility exercises.
Properly designed and competently supervised youth strength training programs may not only increase
the muscular strength of children and adolescents, but may also enhance motor fitness skills (e.g.,
sprinting and jumping) and sports performance. Preliminary evidence suggests that youth strength
training may also decrease the incidence of some sports injuries by increasing the strength of tendons,
ligaments and bone. During adolescence, training-induced strength gains may be associated with
increases in muscle size, but this is unlikely to happen in prepubescent children who lack adequate
levels of muscle-building hormones. Although the issue of childhood obesity is complex, youth strength
training programs may also play an important role in effective weight loss strategies.
-morefrom
the
STRENGTH TRAINING (cont.)
cocmurmreenntt
Page 2
There is the potential for serious injury if safety standards for youth strength training such as competent
supervision, qualified instruction, safe equipment and age-specific training guidelines are not followed.
All youth strength training programs must be closely supervised by knowledgeable instructors who
understand the uniqueness of children and have a sound comprehension of strength training principles
and safety guidelines (e.g., proper spotting procedures). The exercise environment should be safe and
free of hazards and all participants should receive instruction regarding proper exercise technique (e.g.,
controlled movements) and training procedures (e.g., warm-up and cool-down periods). A medical
examination is desirable, though not mandatory, for apparently healthy children who want to participate in
a strength training program. However, a medical examination is recommended for children with known or
suspected health problems.
A variety of training programs and many types of equipment -- from rubber tubing to weight machines
designed for children -- have proven to be safe and effective. Although there are no scientific reports
that define the optimal combinations of sets and repetitions for children and adolescents, one to three
sets of six to fifteen repetitions performed two to three times per week on nonconsecutive days have
been found to be reasonable. Beginning with one set of several upper and lower body exercises that
focus on the major muscle groups will allow room for progress to be made. The program can be made
more challenging by gradually increasing the weight or the number of sets and repetitions. Strength
training with maximal weights is not recommended because of
the potential for possible injuries related to the long bones,
growth plates, and back. It must be underscored that the
overriding emphasis should be on proper technique and safety
-- not on how much weight can be lifted.
Proper training guidelines, program variation and competent
supervision will make strength training programs safe, effective
and fun for children. Instructors should understand the physical
and emotional uniqueness of children, and, in turn, children
should appreciate the benefits and risks associated with
strength training. If appropriate guidelines are followed, it is the
opinion of ACSM that strength training can be enjoyable, beneficial
and healthy experience for children and adolescents.
Written for the American College of Sports Medicine by
Avery D. Faigenbaum, Ed.D. (Chair) and Lyle J. Micheli, M.D., FACSM;
see also
"Youth Resistance Training," Sports Medicine Bulletin,
Vol. 32, Number 2, p.28
Street Address: 401 W. Michigan St. • Indianapolis, IN 46202-3233 USA
Mailing Address: P.O. Box 1440 • Indianapolis, IN 46206-1440 USA
Telephone: (317) 637-9200 • FAX: (317) 634-7817
Current Comments are official statements by the American College of
Sports Medicine concerning topics of interest to the public at-large.
from the
Vastaukset 12
Vanhimmat
Tuolta toisaalta lainattuna:
"....noinkohan se näiden vastustus mahtaakin johtua siitä, että eivät halua kenenkään seuraavan omia jalanjälkiään voimailusaleille, joissa ehkä on tullut vedettyä muutakin kuin taljan narua....... Sinänsä tälläinen pyrkimys lasten suojeluun itse kohtaamaltaan urheilun rumuudelta on kaunista"
Joo... ja sitten on tietenkin näitä täydellisen paskan jauhajia:
"....Tutkijoiden mukaan lapsuudessa tarvittais nimen omaan monipuolista ja leikinomaista liikuntaa, ei mitään armotonta veren maku suussa rehkimistä. Kannattaa tutustua esim. viimeisen Tiede-lehden artikkeliin aiheesta..."
&
"...Oulun Kärppien lääkärinä Hakkarainen huolehti siitä, että junnujen punttitreeni aloitettiin vasta kun kasvupyrähdyksen huippu oli saavutettu. Syy: voimaharjoittelu ei tehoa ennen kuin elimistö on alkanut tuottaa testosteronia ja muita tarpeellisia hormoneja. Sen sijaan se voi vahingoittaa lapsen luustoa..."
...tämöisien paskajuttujen kirjoittajat saisi vetää viulun päähänsä ja juosta vuorille.
Ottakaa mallia itäplokin maista
Noissa "itäplokin maissa" on vaan niitä pieniä harrastajiakin pikkusen verran enemmän ku meillä. Siellä riittää kyllä kilpailijoita viel aikuisissakin vaikka keskenkasvusista karsiutuis leijonanosa pois loppuunpalamisen, vammojen jne. takia.
Suomessa harrastajapohja on paljon pienempi, tääl on pakko miettiä miten saatas siitä pienestä joukosta varmasti kaikki kyvyt käyttöön sen sijaan että karsittais rankimman mukaan pienestä pitäen. Tossa punttitreeniväittelyssäkään avainkysymys ei lopultakaan oo se mitä se aiheuttaa/ei aiheuta (tutkimuksii löytyy kyllä puolesta ja vastaan) vaan se että liian vakava ja aikuismainen harjottelu saa monet sinänsä lupaavatkin skidit hyytymään ennen aikojaan. Eikä siinä oo kyse mistään kukkahattutäteilystä vaan siitä että meidän harrastajamäärillä ei vaan oo varaa hyydyttää junnuja ennen aikojaan.
Niin että otetaan vaan itäblokin systeemit käyttöön junnuilla meilläkin. Loppuupahan vihdoin vineeminen tälläkin palstalla kun päästään eroon meidän lopuistakin vähistä kilpailijoista...
Lainaus edellä olevasta tekstistä:
"Strength training with maximal weights is not recommended because of
the potential for possible injuries related to the long bones,
growth plates, and back. It must be underscored that the
overriding emphasis should be on proper technique and safety
-- not on how much weight can be lifted.
Proper training guidelines, program variation and competent
supervision will make strength training programs safe, effective
and fun for children. Instructors should understand the physical
and emotional uniqueness of children, and, in turn, children
should appreciate the benefits and risks associated with
strength training."
Painopiste on siis nostotekniikan opettelussa, ja liian suurilla painoilla harjoitteleminen ennen murrosikää voi tämänkin tekstin mukaan olla vaaraksi.
Oman kehon painolla tehtävät harjoitteet sen sijaan ovat varmuudella täysin turvallisia. Kumpikohan muuten lopulta on tehokkaampaa treeniä, etunojapunnerrus vs. harjanvarren nostelu? Tai hauiskääntö pikkupainoilla ja yläselkätreeni jossain laitteessa vs. vanha kunnon leuanveto?
Jos sulla on viitteitä tutkimuksiin, niin postaa ne ihmeessä tänne!
Nimen omaan sitä tutkimustietoa ei juuri ole, siksi mennään arvailujen varassa. Ei sitä voimaharjoittelua tarvitse hampaat irvessä vetää, tai kovin paljoa muutenkaan, mutta olisipa kiva tietää mahdollisimman tarkkaan, minkä tyyppistä voimaharjoittelua vaikkapa 12-14 -vuotiaalle voi teettää ilman terveydellisiä haittoja tai haittaa pituuskasvulle.
Entä vaikkapa leuanveto? Todella raskas harjoite, jota moni puntinvääntäjäkin välttää, ja vetää mielummin taljaa. Onko se kuitenkin jostain kumman syystä taljaa parempi kasvuikäiselle, kun kyse on omasta painosta?
Entä kaverin kanniskelu erilaisilla otteilla ympäri salia? Ei vaikuta kovin terveelliseltä puuhalta, josta itsellenikin on tullut aikuisena selkäoireita. Tuossa rasitus kohdistuu selkärankaan puristavasti, ja vieläpä samalla vääntävästi. Muttei käytetä varsinaisia painoja, joten siitä vain, vai...
Tai jos nyt painojen kanssa ei vielä 12-14 -vuotiasta harjoittaisikaan, niin entäpä ikävuodet 15-17 tms? Tuolloin pituuskasvu jatkuu pojilla reipasta vauhtia, joillakin vielä paljon pidempäänkin.
Jos liikkeessä kohdistuu suuria paineita selkärankaan,silloin ongelmia voi ilmetä. Bodailu ei ole nuorella vaarallista,tällöin voidaan saada lihasmassaa ja kohtuullisesti maksimivoimaa. Sen sijaan ykkösmaksimit kyykyssä ja maastavedossa yms. voi aiheuttaa vahinkoa,mikä tietysti pätee vanhemmalla iälläkin.Riskejä on aina.
Noita paria liikettä lukuun ottamatta en näe mitään perustetta sille kuinka kaikki muut liikkeet voisivat haitata kasvua,vaikka tehtäisiinkin suht kovilla vastuksilla. Suht kovat vastukset eivät tarkoita pinkkejä käsipainoja eikä myöskään ykkösmaksimia vaan esim.kuormaa jonka pystyy hyvällä tekniikalla nostamaan 5-10 kertaa.
Minun mielestäni olisi masentavaa ja julmaa jos joutuisi käyttämään pelkästään kehonpainoharjoituksia koska ne ovat erittäin vaikeita ja epäkäytännöllisiä tehdä (esim.jos siinä leuanvedossa et aluksi pärjää,et voi tiputtaa omaa painoasi pois kuten tangosta tai taljasta),lihasten eristäminen niin tarvittaessa on hankalaa,kaikkien lihasryhmien tehokas kehittäminen on sula mahdottomuus ja lopuksi monet liikkeistä ovat jo alussa liian kevyitä voidakseen aiheuttaa voiman tai massan lisäystä,kuten etunojapunnerrus tai painottomat istumaannousut.
Ei kukaan käsittäkseni täällä keskusteluissa ole väittänytkään ettei nuoret sais tehdä punttitreeniä, vaan kysymys on ollut murrosikää ennen aloitetusta trenaamisesta, eli toisin sanoen noin ala-asteikäisistä. Ennen murrosikää ei kehossa erity riittävästi testosteronia joten lihasmassa ei merkittävästi lisäänny. Siksi erillinen punttitreeni judoharjoitusten lisänä D-junnuilla ja sitä nuoremmilla on lähinnä turhaa.
Lapsille monet kehonpainoliikkeet, kuten leuanveto, ovat helpompia jo senkin takia että kroppa on kevyempi kuin aikuisella. Toisekseen kehonpainoharjoitteet aktivoi useita lihasryhmiä (ja yleensä isoja lihasryhmiä) yhtä aikaa, joten itsensä hajoittaminen ei oo niin helppoa kuin salilla.
Ei sitä salilla käymistä keneltäkään varmaan kieltää haluta, murrosiän alettua ja siitä eteenpäin se on suorastaan suositeltavaa. Ite käyn myös mieluumin salilla kuin teen loputtomia etunojapunnerruksia! Lapsen kroppa vaan toimii lähtökohtaisesti vähän eri lailla kuin aikuisen.
Voiman hankkiminen ei ole D-junnuilla ja nuoremmilla se akuutti juttu, vaan sitä kertyy kyllä itse judotreeneissäkin sekä normaaleissa ulkoleikeissä niin kuin puissa kiipeillesä sikäli kun siihen annetaan mahdollisuus. Ihminen on oikeasti "luotu liikkumaan" ja yllättävän monet liikunnalliset taidot opitaan lapsuudessa myös ilman jatkuvaa järjestelmällistä valmentamista. On myös valmennuksellisesti fiksua ottaa huomioon tiettyihin ikään kuuluviin kehitysvaiheisiin liittyvät "herkkyyskaudet" ja pyrkiä hyödyntäan niitä sen sijaan että lyö päätään (ja pahimmassa tapauksessa lapsenkin päätä) seinään pelkästä periaatteesta.
Ai niin, jos se leuanveto ei onnistu voi aina aloittaa käsilläriipunnasta ;D
"Ite käyn myös mieluumin salilla kuin teen loputtomia etunojapunnerruksia! Lapsen kroppa vaan toimii lähtökohtaisesti vähän eri lailla kuin aikuisen. "
Kaikkien harjoitusosioiden ei tarvitse olla rääkkiä. Olin aikanaan Puolan maajoukkueleirillä, jossa pystyssä ollen nojattin puihin ja tehtiin etunojapunneruuksia kevyesti. Kaltevuuden pystyi itse säätämään ja ideana oli kehittää myös olkavarren pieniä lihaksia eri kulmista.
Raskaampana harjoituksena vedettiin sitten oksista leukoja ja parhaimmat laittoivat puntin jalkoihin tai etunojapunnerruksia maassa ilman painoa tai painopäällä.
Älytöntä on lopettaa lasten judoinnostus johonkin masentavaan pakkopunnerrukseen kun judoliikeitä voi tehdä hauskalla tavalla ja huomaamatta lihaskuntokin kohentuu kevyillä toistoilla.
ennen murrosikää suoritettu punttitreeni(tangolla) on tietenkin MOTORISTA JA VALMISTAVAA treeniä. Kun Kailajärven Jaska pitää punttikoulua 10-12 vuotiaille urheilijanaluille(kaikki lajit) niin tarkoitus on nimenomaan valmistaa lapsen motorisia ominaisuuksia sitä OIKEAA voimaharjoittelua varten.
Oikeat painonnostoliikkeet ovat teknisesti ERITTÄIN vaativia. Vain hyvin harvalla judokalla Suomessa on hyvä painonnostotekniikka ja syy on pitkälle se että tekniikkatreeni alkaa samaan aikaan kuin se varsinainen voimatreenikin eli aivan liian myöhään...esim. B junnuna pitäisi olla jo täysi höyry päällä mutta jos silloin vasta opetellaan nostamaan niin siinä hukataan monta arvokasta vuotta.
kuinka moni judoka osaa temmata edes välttävästi??? niimpä...suurin osa kun ei tempaa ollenkaan...ei osaa..ei taivu...ollaan rautakankiakin vielä...
kokonaisvaltainen voimaharjoittelun suunnitteleminen tarkoittaa paljon muutakin kuin voiman kasvattamista. siihen kuuluu liikkuvuuden, nopeuden ja kimmoisuuden treenaamista sulassa sovussa varsinaisen voimaharjoittelun kanssa. tämä kokonaisvaltaisuus on toinen suuri ongelma suomalaisessa judovalmennuksessa - eikä ainoastaan voimaharjoittelussa vaan myös lajiharjoittelussa.
judokan hajoitusohjelma(oli ikä mikä tahansa) on kokonaisuus jossa jokainen osa-alue on tiiviisti liitoksissa toiseen ja siksi voimaharjoittelua EI VOI käsitellä erillään kaikesta muusta harjoittelusta.
Okei varmasti näissä jutuissa kun kävi läpi löytyy siis o söö. Näyttää kuitenki siltä - mikä ei välttämäti huano - et oot vaan googlettanu tän jutun ja pukannu tuloksen tänne. Sorge apuja varmaa joku voi saada mutta pitäis aina puntaroida noi googletukset sillä sieltä tulee myös paljo paskaaa
Hienoa että olet löytänyt Google-maailman! Kyseiset artikkelit ovat ACSM:n julkaisuja, se on hyvin arvostettu järjestö USA:ssa. Laitoin ne tähän sen vuoksi, että lasten / nuorten voimaharjoittelusta on paljon vahvoja mielipiteitä mutta hyvin harvoin faktuaalista tietoa, saati sitten käytännön kokemusta. Tässä pähkinänkuoressa täällä käytyyn keskusteluun liittyvä asia: "A recent study involving 1109 children and adolescents lifting at national meets over a four-year period showed not only no growth-plate injuries but no serious injuries requiring hospitalization or surgery. Minor injuries such as muscle strains are common among children and adolescents, as they are in their adult counterparts who do strength training. When compared to other sports in which children and adolescents participate--such as football, soccer, basketball and even baseball--the injuries due to all types of strength training are much lower. There is no current scientific evidence to support that early weight training can “stunt” a child’s growth. Children and adolescents wishing to participate in intermediate and advanced strength training programs should consult with a certified or qualified strength specialist when developing individual programs".
Eli tässä viitataan siihen usein esitettyyn ajatukseen, että voimaharjoittelu sinällään aiheuttaisi pituuskasvun pysähtymistä tai "vajausta" siinä. Kysyisinkin näin ajattelevilta, mikä on se fysiologinen vaikutusmekanismi joka saa tämän aikaiseksi? Nyt poisluemme väärän harjoittelun mukanaantuonat vammautumiset, koska luonnollisesti niiden vaikutus on ymmärrettävää.
Usein keskustelu myös ajautuu sikäli väärille linjoille, että ei ymmärretä miksi voimaharjoittelu lapsuus / nuoruusiässä on hyödyllistä. Ei kysymys ole niinkään strukturaalisen voiman lisäämisestä (eli lihasmassan kasvun kautta tulevasta) vaan ennemminkin neuraalisen adaptaatiomekanismin kehittymisestä eli harjoittelun spesifeistä vaikutuksista hermo/lihasjärjestelmän toimintaan, itse asiassa sen toimintakapasiteettiin. Tämän vuoksi myöskään hormonaalisen järjestelmän kehitysaste ei ole merkityksellinen, koska sen tuoma hyöty ulosmitataan myöhemmällä iällä. Lapsuus / nuoruusiässä vain rakennetaan "infrastruktuuri" sellaiseksi, että myöhemmällä iällä tapahtuva korkeaintensiteettinen harjoittelu antaa paremman vasteen, eli toisin sanoen vähemmällä työllä saadaan parempia tuloksia (joka antaa enemmän aikaa lajiharjoitteluun) ja toisekseen myös absoluutttiset voimatasot saadaan korkeammiksi aikuisiällä. Ei myöskään pidä unohtaa hyvän lihasvoimatason mukanaan tuomia suojamekanismeja vammautumista ehkäisevänä tekijänä.