/ Weight training for kids
I notice that when my cousins are bouldering they are really held back by lack of strength. With their tiny hands and light weight they should be able to float up problems.
I have started them on basic weights (we play at doing deadlifts, where I lift the thing and they 'help' me to get them used to the idea. Question is, what would an acceptable 1rm for a 10yo boy/12yo girl in a sample of exercises? Compared to their bodyweight. I.e. are they like ants and can lift twice their tiny weight or are they like me and can only lift 1.4 bodyweight?
I had in mind deadlifts, bench press, bent over front row and lat pull down, that kind of thing.
Just in case this is a genuine question...
Gyms will not generally let kids under 14 start working weights, their bodies are not ready for it. http://news.menshealth.com/should-kids-lift-weights/2012/07/31/ discusses the issues. The gym I sometimes take work kids too will run cv and body weight sessions (press ups, squats, etc) for younger ones.
I'm not an expert on kids development but I run sessions for 8 - 18 year olds climbing. I tend to every careful about getting younger ones to do anything too repetitive. They will develop movement skills and all round strength just by climbing.
Just take them climbing more, and ideally avoid bouldering as it tends to be harder on the joints. (In my opinion anyway, no science involved here!).
pull ups is best for climbing in young kids IMO, plus press ups, rupees, core work etc.
easy climbing to combat pump.
no need or benefit from weights til they start building muscle at puberty.
I hope this is a joke...? In case it's not, it's not a good idea for kids of that age to do ANY weightlifting.
Some guidelines for you to read:
Both these guidelines, as well as the one by the National Strength and Conditioning Associated, which contains similar recommendations but isn't available unless you happen to have access to the Journal of Strength and Conditioning Research emphasise the importance of having youth strength training overseen by a suitably qualified professional.
Just get them having fun and and most some basic own body weight exercise if they want.
Twight recommends bent over front rows, bench presses, lat pulldowns etc. as well as general muscle balancine exercises. Andy KP, in 'Hands' and 'Legs' has loads of good exercises that I thought they might enjoy.
I guess I will take them up a few Munroes first, see how they like that.
I am a girl and started climbing at the age of 8, I trained 3 times a week with climbing coaches from the ages of 10 to 16 and got really strong just by climbing and doing exercises such pull ups, press ups and lots of core to work the abs but never did any weight training! It's really bad for kids that are still growing, it can do a lot of damage as Craig said and I know a few girls that started doing weight training too young and injured themselves really badly (messed up their bone development and can no longer climb)...
I got quite good doing this kind of training and even did some competing (at a national level) so I wouldn't worry about them getting strong; if they keep doing lots of climbing they will get strong really fast, no weight exercises required!
I hope that helps and I hope they keep enjoying it!
Have a cigar? Shine on you crazy diamond?
I agree, it was a tad trollesque. Weight training for climbing is largely a distraction, for kids it's downright irresponsible.
> I hope this is a joke...? In case it's not, it's not a good idea for kids of that age to do ANY weightlifting.
no,just let them sit on their arses playing video games
i know what id rather my daughter doing and it aint sonic the hedgehog
Haha, there are other options besides weightlifting and sonic the hedgehog Mark.
Basically I would not recommend weights for young kids.. Things like pull ups and,press ups are good and catsup for general fiTness, stretching and a bit,of core.
Definitely not weight training.. No need when so young..,and a good way to get injured or put off
Any sport like cycling gymnastics and football has a good level of on the body.
I think getting kids active and into sport at a early age is how they become active sporty competitive people and that is a good thing.
In the interest of balance. An alternative point of view from Bill Starr, a legendary lifter and coach.
Also respected Tudor Bompa (Periodisation guru) wrote "Total training for young champions" which includes work with weights.
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