WebBall.com - Resistance Training

The Case for Resistance Training over Lifting

Free weights, pneumatic and hydraulic machines and body weight

Resistance training is a program of regular exercises which use one or a combination of free weights, pneumatic and hydraulic machines and body weight to try to increase strength. {Keep in mind that baseball requires power which equals strength x speed. This is about the strength component.

What's possible

Children are equally, if not more, trainable in a relative sense (e.g. percentage improvements) than adolescents and young adults.
Strength gains are possible during preadolescence. It seems, however, that preadolescents are less trainable in terms of absolute strength. Intensity appears to be the critical loading parameter that determines strength gains during preadolescence.
The optimal loading parameters in terms of number of repetitions, sets, and training sessions per week remain to be determined. (Possible: two or three times a week, not to exceed 30 minutes, One to three sets of each exercise, 6–15 repetitions only.)
Strength gains during preadolescence can be attributed primarily to improvements in neuromuscular activation and motor coordination, not hypertrophy.
Maintenance of strength gains during preadolescence cannot be achieved on the basis of one high intensity training session per week.
Short-term resistance training does not interfere with the normal development of cardiorespiratory fitness during preadolescence, and may even provide a positive stimulus under specific conditions.
A direct relationship between improved sport performance and strength gains made as a result of training during preadolescence remains to be demonstrated. Whether or not this is more a shortcoming of the limited literature currently available than proof of non-correlation between the two variables is unclear. However, motor fitness appears to be increased.
Body composition of preadolescents (body fat and lean body mass) is unaltered by resistance training.
The risk of musculoskeletal injury resulting from resistance training during preadolescence cannot be excluded, but the risk is low in competently supervised training conditions where competition among subjects is prohibited.

Steps to take

Before initiating a resistance training program, preadolescents should be examined by a physician and declared fit.
Encourage resistance training as only one of a variety of normal recreational and sport activities. And vary the training - body weight, free weights, machines, and springs.
Children involved in the program must be mature enough to accept coaching and instruction.
Resistance training using body weight should be encouraged. Training with weights, machines, or other devices should always take place under the supervision of a qualified adult.
Include thorough warm-up and cool-down periods in any resistance training session involving preadolescents.
Loading is based on each child’s own capacity and follows a progression throughout the program.
Avoid extremely high intensity efforts, such as maximal or near-maximal lifts with free weights or machines. Children must be capable of performing six to eight reps of an exercise.
Emphasize proper technique over the amount of weight lifted or the number of repetitions achieved. Stop exercises when the quality of technical execution starts to break down.
Pay attention to proper alignment of body segments during exercises.
Discourage competition between children. Emphasize personal improvement.
Avoid eccentric training involving isolated muscles. Emphasize dynamic concentric contractions.
Circuit training with low to moderate resistance should be considered as a means of introducing children to correct technique, and to capitalize on possible cardiorespiratory benefits.
Balance should be achieved between upper- and lower-body development and between agonistic and antagonistic muscles when performing resistance training.
If weight training machines are used, use only those specifically designed for children, or those for which the loads and levers can be easily adjusted for the reduced strength capacity and size of children.