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 Journal of Australian Strength and Conditioning

Position Stand – Resistance Training for Children and Youth. J. Aust. Strength & Cond. 16(4):49-79. 2008. © ASCA.

RESISTANCE TRAINING FOR CHILDREN AND YOUTH

A Position Stand from the Australian Strength and
Conditioning Association (ASCA)
2007

PART 4
APPENDICIES

ASCA Board
1,2 3 4
Dr. Dan Baker (President), John Mitchell , David Boyle , Susan Currell, Peter Currell

ASCA Advisory Panel

5,6 6,7 8 9
Dr. Greg Wilson (Chair), Dr. Stephen P. Bird , Dr. Donna O‘Connor , Julian Jones

Affiliations
1
Exercise and Sport Science, Edith Cowan University, Joondalup WA Australia
2
Brisbane Broncos Rugby League Football Club, Red Hill, QLD Australia
3
ACT Academy of Sport Belconnen, ACT Australia
4
Wests Tigers Rugby League Football Club, North Strathfield NSW Australia
5
North Coast Institute TAFE, Kingscliff Campus Australia
6
Olympic Committee of Indonesia, Pintu 1-Senayan Jakarta, Indonesia
7
School of Human Movement Studies, Charles Sturt University Bathurst NSW Australia
8
Division of Teaching and Learning, University of Sydney, Sydney NSW Australia
9
Australian Institute of Sport, Canberra ACT Australia

CONTENTS

Page 53 Appendix 1

Page 55 Appendix 2

Page 57 Appendix 3

Page 59 Appendix 4

Page 60 Appendix 5

Page 63 Appendix 6

June 2008 – Volume 16 – Issue 4 Page 49

 Journal of Australian Strength and Conditioning

APPENDIX 1: Example Of An Off Season Strength Program Used To Train Rugby Union Players Aged 15-16
Developed By Roger Mandic

Phase 1: Hypertrophy (5 weeks)

Frequency: 2 times/week Volume: 2-3 sets Rest: 1.5 mins
Intensity: 10-15 reps Tempo: slow-medium

Wk 1
Monday, Wednesday and Friday
Exercise Sets Reps
Squats 2-3 10-15
D/Bell Row 2-3 10-15
B/Bell Bench Press 2-3 10-15
Deadlift 2 10-15
Front Bridge 1 45 sec
Side Bridge 1 30 sec for L & R side

WK 2
Monday, Wednesday and Friday
Exercise Sets Reps
Walking Lunges 2-3 10-15
Seated Row 2-3 10-15
D/Bell Bench Press 2-3 10-15
Stiff Leg Deadlift 2 10-15
Front Bridge 1 45 sec
Side Bridge 1 30 sec for L & R side

Wk 3
Monday, Wednesday and Friday
Exercise Sets Reps
Squats 2-3 10-15
Lat Pulldown 2-3 10-15
Push Ups 2-3 10-15
Deadlift 2 10-15
Front Bridge 1 1 min
Side Bridge 1 35 sec for L & R side

Wk 4
Monday, Wednesday and Friday
Exercise Sets Reps
Side Lunge 2-3 10-15
Upright Row 2-3 10-15
Standing D/Bell Press 2-3 10-15
Stiff Leg Deadlift 2 10-15
Front Bridge 1 1 min
Side Bridge 1 35 sec for L & R side

Wk 5
Monday, Wednesday and Friday
Exercise Sets Reps
Squats 2-3 10-15
Bent over Row 2-3 10-15
B/Bell Bench Press 2-3 10-15
Deadlift 2 10-15
Front Bridge 1 1 min 15
Side Bridge 1 40 sec for L & R side

June 2008 – Volume 16 – Issue 4 Page 50

 Journal of Australian Strength and Conditioning

Phase 2: Strength (2 weeks)

Frequency: 2 times/week Volume: 2-3 sets Rest: 2.5 mins
Intensity: 6-10 reps Tempo: slow

Wk 6
Monday and Friday
Exercise Sets Reps
1 Legged Squats 2-3 10
Dive bomber Push Ups 2-3 6-10
Chin Ups or Pull Ups 2-3 6-10
Tricep Dips 1-2 6-10
Front Bridge 1 1 min 15 sec
Side Bridge 2 40 sec for L & R side

Wk 7
Monday and Friday
Exercise Sets Reps
1 Legged Squats 2-3 10
Dive bomber Push Ups 2-3 6-10

Frequency: 2 times/week Volume: 1-2 sets Rest: 3 mins

Intensity: 4-8 reps Tempo: explosive/fast

Wk 8 - Lower and Upper Body Plyometrics

Monday and Friday
Exercise Sets Reps
1 Legged Squats 2-3 10
Dive bomber Push Ups 2-3 6-10
Chin Ups or Pull Ups 2-3 6-10
Tricep Dips 1-2 6-10
Front Bridge 1 1 min 30 sec
Side Bridge 2 45 sec for L & R side

Phase 3: Power (2 weeks)

Exercise Sets Reps
Overhead Medicine Ball 2 8
Backward Throw
Multiple Box-to-Box Jumps 60
Front Toss 2 6
Push Up Claps 2 8-10
Medicine Ball Push-Up and Pass 1 8-10

Power Drop 1 8-10

Front Bridge 1 1 min 30
Side Bridge 2 45 sec for L & R side

Wk 9 Repeat week 8

June 2008 – Volume 16 – Issue 4 Page 51

 Journal of Australian Strength and Conditioning

APPENDIX 2: Example Of An Off Season Strength Program Used To Train Rugby Union Players Aged 17-18
Developed By Roger Mandic

Phase 1: Hypertrophy (5 weeks)

Frequency: 3 times/week Volume: 3-4 sets Rest: 1.5 mins
Intensity: 8-12 reps Tempo: slow-medium

Wk 1
Monday, Wednesday and Friday
Exercise Sets Reps
Back Squat 3 8-12
B/Bell Bent Over Row 3 8-12
B/Bell Bench Press 3 8-12
Deadlift 2 8-12
Front Bridge 1 1 min
Side Bridge 1 30 sec for L & R side

WK 2
Monday, Wednesday and Friday
Exercise Sets Reps
Front Lunge 3 8-12
Seated Row 3 8-12
D/Bell Bench Press 3 8-12
Stiff Leg Deadlift 2 8-12
Front Bridge 1 1 min
Side Bridge 1 30 sec for L & R side

Wk 3
Monday, Wednesday and Friday
Exercise Sets Reps
Front Squat 3 8-12
Lat Pulldown 3 8-12
Incline Bench Press 3 8-12
Deadlift 2 8-12
Front Bridge 1 1 min 15 sec
Side Bridge 1 40 sec for L & R side

Wk 4
Monday, Wednesday and Friday
Exercise Sets Reps
Side Lunge 3 8-12
Upright Row 3 8-12
Military Press 3 8-12
Stiff Leg Deadlift 2 8-12
Front Bridge 1 1 min 15 sec
Side Bridge 1 40 sec for L & R side

Wk 5
Monday, Wednesday and Friday
Exercise Sets Reps
Step Ups 3 8-12
Cable Pulley Row 3 8-12
B/Bell Bench Press 3 8-12
Deadlift 2 8-12
Front Bridge 1 1 min 30 sec
Side Bridge 1 50 sec for L & R side

June 2008 – Volume 16 – Issue 4 Page 52

 Journal of Australian Strength and Conditioning

Phase 2: Strength (2 weeks)

Frequency: 2 times/week Volume: 2-3 sets Rest: 2.5 mins
Intensity: 6-8 reps Tempo: slow

Wk 6
Monday and Friday
Exercise Sets Reps
Squat or 1 Leg Squat 2-3 6-8
Chin Ups or Pull Ups 2-3 6-8
B/Bell Bench Press 2-3 6-8
Dips 1-2 6-8
Deadlift 2 8
Front Bridge 1 1 min 30 sec
Side Bridge 2 50 sec for L & R side

Wk 7
Monday and Friday
Exercise Sets Reps
Squat or 1 Leg Squat 2-3 6-8
Chin Ups or Pull Ups 2-3 6-8
B/Bell Bench Press 2-3 6-8

Frequency: 2 times/week Volume: 1-2 sets Rest: 3 mins

Intensity: 6-8 reps Tempo: explosive/fast

Wk 8 - Olympic Lifts
Monday and Friday
Exercise Sets Reps
Squat or 1 Leg Squat 2-3 6-8
Chin Ups or Pull Ups 2-3 6-8
B/Bell Bench Press 2-3 6-8
Dips 1-2 6-8
Deadlift 2 8
Front Bridge 1 1 min 45 sec
Side Bridge 2 1 min for L & R side

Phase 3: Power (2 weeks)

Exercise Sets Reps
Hang Jump Shrugs 1-2 6
Jump Shrugs 1-2 6
Hang Pull 1-2 6
High Pull 1-2 6
Hang Clean 1-2 6
Clean 1-2 6
Push Press 1-2 6
Front Bridge 1 1 min 45 sec
Side Bridge 2 1 min for L & R side

Wk 9 - Either repeat Wk 1 or perform Lower and Upper Body Plyometrics

Monday and Friday
Exercise Sets Reps
Multiple Box-to-Box Jumps 60
Pyramiding Box Jumps 30
Front Toss 2 6
Push Up Claps 2 8-10
Medicine Ball Push-Up and Pass 2 8-10
Power Drop 1 8-10
Front Bridge 1 2 min
Side Bridge 2 1 min for L & R side

June 2008 – Volume 16 – Issue 4 Page 53

 Journal of Australian Strength and Conditioning

APPENDIX 3: Example Of Junior Representative Rugby League Program Developed By Sean Burns

1 WEEK BLOCK - U/16 RUGBY LEAGUE OFF SEASON

WEEK 1 - SESSION 1 - UNILATERAL/HIP/BACK DOMINANT

EXERCISE SET REP MOVEMENT

SINGLE LEG BOSU JUMP 2 6 STABILITY LANDING

SCAPULA HOLD PUSH UP POS 2 6 HUMERAL STABILITY
LYING HIP EXTENSION 34 8 10 SINGLE LEG
ONE ARM ROW FULL RANGE
MED BALL LUNGE 44 10 10 STATIC LUNGE
DUMBELL BENCH PRESS FULL RANGE

SESSION 2 - BILATERAL/CHEST/QUAD DOMINANT

BOSU SCAPULA HOLDS 2 6 STABILITY HOLD

BAND CUBAN PRESS 2 6 ROTATOR CUFF
HORIZONTAL PULL UP 44 8 10
REVERSE HYPEREXTENSION GLUT ACTIVATION
MED BALL BOX SQUAT 3 10
STANDING SHOULDER PRESS 3 10 SAGITTAL PLANE

SESSION 3 - UNILATERA L/HIP/BACK DOMINANT

BAND SCAP RETRACT/DEPRESS 2 6 GOOD QUALITY

BOSU STABILITY JUMPS 2 6 STABILITY LANDING
ONE ARM SEATED ROW 33 10 8 FULL RANGE
LEG CURL CONTROL ECCENTRIC
FRONT SQUAT 3 10 NEUTRAL BACK
PUSH UP CONTROLLED SPEED

The above program is an actual program developed by ASCA member Sean Burns for a Junior Representative Rugby
League Player. The player had a limited training age of 1yr prior to this off season. He started the year weighing 70 kg
and by seasons end he weighed 78 kg. Although at this age growth is expected. He also lost a considerable amount of
body fat and gained lean body mass. My objective by seasons end was to have this player performing Squat Variations
and Deadlift variations with consistently good technique.

By seasons end he could perform a front squat with a clean grip which set him up to be taught more complex lifts as he
matured. Although he achieved the ability to complete squat, deadlift and both their variants he still performed these lifts
with minimal loads. This took several months to achieve and at times progression was slow. In my experience close
supervision is the key at this age the players are very inconsistent with their technique. It‘s best to remain positive and
don‘t try to solve their problems in their first session. If you over teach early they may suffer an information overload which
can make any progress seem to hard for athletes this age.

The biggest room for improvement in performance can be put down to two things, diet and hydration. Diet is the biggest
problem in terms in improving performance. Nine times out of ten athletes this age are dehydrated at the start of a training
session, Education needs to be in place to explain why eating poor foods and no hydrating will affect their ability to play
better.

June 2008 – Volume 16 – Issue 4 Page 54

 Journal of Australian Strength and Conditioning

With athletes this age all the resistance, conditioning and skills training won‘t help the player who is having cookies and a
soft drink for dinner. An information night with parents and players present to take advice from a qualified dietician is
recommended. I have found that a food diary also works well with players. This age is the ideal time to ensure the young
athletes understand gym conduct, always warm up, know when and how to spot their partner, how to cool down.

Why these exercises?

Med Ball Box Squat – Holding a med ball to the chest is an easy and safe way to get the young athletes to get used
resisting weight from the front of their body as a lead into to developing their front squat. The use of a box is a great
teaching tool to encourage the athlete to keep a neutral back and ‗reach‘ back with their gluteals to find the box. This
helps to teach them correct ankle, knee and hip alignment as opposed to dropping forward at the knees where the knees
end up in front of the hips.

Lying Hip Extension – This exercise is a great for closed chain hamstring/gluteal development. To some degree it works
the hamstring at the hip and knee and better prepares their hamstrings for heavier lifting and playing as opposed to a leg
curl.

Horizontal Pull Up – This is a great exercise to gain a better understanding of where athletes this age stand in relation to
midsection and lower back strength. If the player can‘t remain strong whilst completing a pull up because they buckle in
the middle they need a lot of work so that they can remain strong from the feet all they way to their shoulder joint.

Standing Shoulder Press Sagittal Plane – This exercise performed in a split legged stance works the entire body, most
of the athletes I have worked with have found that there feels to be less stress on the shoulder joint when a dumbbell is
pressed in this plane.

Front Squat – A great progression to the clean variants down the track

Why this order?

Generally speaking the majority of male athletes this age are Chest over back dominant and Quad over Hip Dominant.
They may also have a tendency to be stronger in one side of their body over the other. During the preseason I tried to iron
out these problems before progressing to anything further. This was the split

SESSION 1 - UNILATERAL/HIP/BACK DOMINANT

SESSION 2 - BILATERAL/CHEST/QUAD DOMINANT
SESSION 3 - UNILATERAL/HIP/BACK DOMINANT

This unilateral. Hip and back dominance in training will begin to rectify any problems they may have had. In this athletes
case we rectified this athlete‘s right sided superior strength over his left side in 4 weeks and Hamstring/Back improvement
in 5 weeks.

Why these loads?

Athletes this age need to generally gain lean body mass. His loads were prescribed by the number of reps he could
th
complete. If he needed to complete 4 x 10 bench he selected a weight where he could complete the 10 rep generally
without to much help from his spotter. If he had to complete 4 x 8 on bench Press the next week he would know to
increase his load by a small margin. I have found this to be the most efficient way to prescribe load to a large number of
athletes at once.

Session Duration ?
To calculate the set loading, I worked backwards if we had those players in the gym for 35 mins I calculated how long
each warm up, set/rest took then came up with a number of sets that I could realistically fit in that session. Athletes this
age do not need as much stimulus to see results, their bodies are still growing so if in doubt of prescribing to much in the
gym always program less to be safe.

June 2008 – Volume 16 – Issue 4 Page 55

 Journal of Australian Strength and Conditioning

APPENDIX 4: Example Of Novice‟s Resistance Training Workout By Dr Dan Baker.

Warm-up: For the warm-up section do 12 reps of every exercise (Walking lunge, Walking toe-touch, wa angled lunge,
O‘head squats, Offset pushup, T-pushup, Band pulls, Band pulls to archer) alternating uppe lower body dynamic
movement drills

Order Exercise Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6

1a. Bench press Weight 22.5 25 27.5 30 32.5 35

Sets x Reps 2 x 15 2 x 15 3 x 12 3 x 12 3 x 10 3 x 10
Speed 311 311 211 211 201 201
Start every 3 mins. 3 mins. 3 mins. 3 mins. 3 mins. 3 mins.
1b. Seated rows Weight 20 20 22.5 22.5 25 27.5
Sets x Reps 2 x 15 2 x 15 3 x 12 3 x 12 3 x 10 3 x 10
Speed 311 311 211 211 201 201
Start every
2a. Shoulder press Weight 15 15 17.5 17.5 20 22.5
Sets x Reps 2 x 15 2 x 15 3 x 12 3 x 12 3 x 10 3 x 10
Speed 311 311 211 211 201 201
Start every 3 mins. 3 mins. 3 mins. 3 mins. 3 mins. 3 mins.
2b. Front pull-down Weight 20 22.5 25 27.5 30 32.5
Sets x Reps 2 x 15 2 x 15 3 x 12 3 x 12 3 x 10 3 x 10
Speed 311 311 211 211 201 201
Start every
3 Squat Weight 20 22.5 27.5 30 35 37.5
Sets x Reps 2 x 15 2 x 15 3 x 12 3 x 12 3 x 10 3 x10
Speed 411 411 311 311 211 211
Start every 2 mins. 2 mins. 2 mins. 2 mins. 2 mins. 2 mins.
4 Romanian Deadlift Weight 20 22.5 27.5 30 35 37.5
Sets x Reps 2 x 15 2 x 15 3 x 12 3 x 12 3 x 10 3 x10
Speed 411 411 311 311 201 201
Start every 2 mins. 2 mins. 2 mins. 2 mins. 2 mins. 2 mins.
Warm-up is a dynamic movement period. It should take 5 minutes maximum.
Order - ―A‖ and ―B‖ exercises are super-set (30-s rest between ―A‖ and ―B‖) with the cycle starting every 3minutes.
Speed- refers to the lowering (eccentric), pause and lifting (concentric) time in s. Therefore 311 means 3-s to lower the
weight, 1-s pause and 1-s to lift the weight. A zero in the middle (eg. 201) implies no pause between lowering and lifting.
Start every- Refers to the time for commencing the next set. If the next set is to commence every 2 minutes and the first
set took 55-s, then the athlete has 65-s rest. If the second set took 60-s, then only 60-s rest is taken.
The resistance portion of the workout takes 20 minutes in Wks 1-2 and 30 minutes in wks 3 onwards, when the total sets
increase from 12 to 18.
Torso/abdominal training take place at the end of the resistance portion and entail basic slow speed (eg. Crunch,
Reverse Crunch) and isometric (Hover, Side Hover) exercises. 4-6 sets should suffice taking 4-5 minutes.
Workout plan: Dynamic Warmup – 5 minutes
Resistance exercises – 30 minutes Torso/abdominal – 5 minutes
The weight listed is an example for a relatively weak beginner and will need to be individually adjusted according to the
strength and sex of the athlete. The increase in weight over the 6 week period is outlined to show a logical progression
over the training period.

June 2008 – Volume 16 – Issue 4 Page 56

 Journal of Australian Strength and Conditioning

APPENDIX 5: Developing Strength Training Programs For “Age Group” Swimmers Dr Anthony Giorgi, Senior
Strength And Conditioning Coach, Queensland Academy Of Sport, Focus Group Leader For Strength &
Conditioning, Swimming Australia.

Introduction

Strength training for the age group swimmer involves a number of key factors that the coach needs to address.
Importantly, certain windows of opportunity present themselves that allow for the coach to not only take advantage of key
physical development aspects but may allow the coach to maximise the technical development of their swimmers. The
following article is one presented at the 2007 ASCTA coaches‘ conference.

The Key Physical Qualities

• Flexibility: General and Swimming Specific Range of Motion – Stroke, Streamlining, Turns.
• Strength: Relative, Absolute, Functional Strength
• Stability: Joint Integrity, Trunk Control – Static and Dynamic
• Injury Prevention: Combination Strength, Stability and ROM.
• Body Awareness: Feel, Position, Posture, Shaping, Motor Unit Recruitment, Muscle Activation (Includes overall
body awareness and specific body shaping positions crucial to efficient swimming)
• Power: Unloaded and Loaded (essential for starts and turns)
• General Athleticism: Extensive Movement Vocabulary (can improve the ability to master more finite skills)

Age Based Progressions

The following table/s aim to provide a guide to when specific physical qualities can be developed and or need to be
maximised - emphasised so as to ensure…

• physical qualities are maximised during crucial windows of opportunity

• physical qualities are established enabling the coach to maximise their swimmers technical development
• physical qualities take into consideration the growth stages (puberty)
• physical qualities are established reducing the likelihood of injury
• physical quality differences are accounted for in individuals/sex

Training to Train Summary: Age Based Progression for Males (10-14) From Table 1 we can summarise the following
information.

• Lifting development is established. The need to teach the swimmer how to lift, how to recruit and what they are
supposed to feel is paramount to getting the best from their strength training.
• Strong emphasis on relative strength. Prior to puberty the swimmer needs to develop good power to weight ratios.
If this established early prior to major growth spurts the ability to maintain and improve in these areas is
enhanced.
• The development of body awareness / Activation. Ensuring a variety of exercises, methods and activities to teach
both activation – recruitment and thus good body awareness will ensure that all aspects of strength training are
maximised. This interrelates extensively with technical development and RS.
• Stability. Forms the cornerstone to strength development – joint integrity and horizontal trunk stability (static and
dynamic)

Phases: 6-8wks / 2 x 30-60min session a wk.

June 2008 – Volume 16 – Issue 4 Page 57

 Journal of Australian Strength and Conditioning

Training to Compete Summary: Age Based Progression for Males (14-18) From Table 1 we can summarise the
following information.

• Introduction of external loading to maximise AS and FS. A combination of traditional/slightly modified ex. can be
used to meet the swimmers needs.
• Strong focus on general ROM / a shift towards stroke specific ROM. Compromising on ROM can (will) reduce the
effectiveness of additional strength loading potentially hindering development and long term performance. The
need to begin prior and continue during puberty is the key to developing good mobility.
• Re-establishing a priority in body awareness. Following the major growth spurt it is essential to re-establish
important body awareness skills which may have lapsed slightly during puberty. A brief period of lifting
development may also need to take place to ensure lifting technique is not compromised.
• Power. The continuation of the development of Bwt power with a shift towards loaded power to maximise maximal
power output.
• Phases: 3-6wks / 2-3 x 60-90min sessions a wk.

Table 1: Age Based Progression for Males

Training to Train Summary: Age Based Progression for Females (10-14)

From Table 2 we can summarise the following information.

In the early stages there are little differences between males and females. The key differences begin to become noticeable
at the onset of puberty.

• Lifting development is established

• Strong emphasis on relative strength. It is extremely important that female swimmers are exposed extensively
to bwt exercises prior to and during puberty so as to maximise the development of this quality.
• The development of body awareness / Activation.
• Stability. Joint integrity becomes a greater issue in females due to the presence of less musculature. Hyper-
mobility and lower joint stability can result in issues with the shoulder capsule and knee which may arise in mid
to late teenage years.
• Phases: 6-8wks / 2 x 30-60min session a wk.

June 2008 – Volume 16 – Issue 4 Page 58

 Journal of Australian Strength and Conditioning

Training to Compete Summary: Age Based Progression for Females (14-18) From Table 2 we can summarise the
following information.

• Introduction of external loading to maximise AS and FS. Due to the earlier maturation rates females can be
exposed to this quality a little earlier.
• Strong focus on general ROM / a shift towards stroke specific ROM. It is important to ensure that flexibility is not
overdone in females who possess sufficient levels of ROM. Excessive flexibility effects not only stroke
maintenance but increases the incidence of injury.
• Re-establishing a priority in body awareness. Following the major growth spurt it is essential to re-establish
important body awareness skills which may have lapsed slightly during puberty. A brief period of lifting
development may also need to take place to ensure lifting technique is not compromised.
• Power. The generally lower levels in power females possess means that both bwt and loaded power need to be
addressed extensively.
• Phases: 3-6wks / 2-3 x 60-90min sessions a wk.

Table 2: Age Based Progression for Females

Male‟s v Female‟s: The differences

A number of differences present themselves at different time periods during the development stages which show key
differences between male and female athletes. As a consequence it is important for the coach to be aware of these
differences and ensure that programs are developed accordingly.

• Stability - Females can have joint capsule stability issues due to the high predisposition for more compliancy.
This can lead to both technical development and strength development issues, while increasing the likelihood of
injury. Males can have issues with trunk stability as a result of the overdevelopment of the rectus abdominal
muscles leading to muscle recruitment and streamlining issues.
• Range of Motion (ROM) - Females tend to be more compliant and thus flexibility needs to be prescribed
accordingly. Males on the other hand need a greater emphasis on this are and this needs to be addressed
considerably prior to and during puberty.
• Relative Strength – the need to expose females to plenty of bwt exercises, chin ups, push ups, rope climbs prior
to and during puberty is extremely important. This will allow them to respond better to the changes in COM and
increases in body adipose that occur during high oestrogen surges during puberty which sees them fall behind
males in terms of lean body mass development.

June 2008 – Volume 16 – Issue 4 Page 59

 Journal of Australian Strength and Conditioning

Using the Age Based Progression Tables

The information in the Tables 1 and 2 provide a frame work which should enable the coach / S&C coach to design a
swimming dry land program that targets the specific physical qualities important for that period of their developmental
progression.

Below is an example of how that information can and could be used to design the overall breakdown of how a session
could be constructed.

Example: 11yr Old Male Swimmer (60min session)

• Key Physical Aspects: (see Table 1) o Major Focus: Lifting Development, Relative Strength, Body
Awareness, Stability o Minor Focus: General ROM, Specific ROM, Pow1 and Injury Prevention
• Session Breakdown: (based on the priority of the physical aspects) o 5mins General ROM, o 5mins
Injury Prevention, o 10mins Body Awareness, o 10min Lifting Development, o 5mins Bwt Power
(Pow1), o 10mins Relative Strength, o 10mins Stability, o 5mins Specific ROM
•
Summary of Key Points

• Using an aged based progression will allow for the physical qualities required to be addressed at key time periods
and in the right loads allowing for not only the maximisation of physical development but also swimming specific
technical development.
• There are individual differences to consider including chronological versus physical maturation, the differences
between males and females and the within sex differences such high tone verse low tone individuals.
• The early exposure to stability, flexibility and Bwt strength training can not be understated if one wishes to both
maximise performance and limit the incidence of both performance limiters and incidence of injury.

APPENDIX 6: Basketball Australia Intensive Training Centre Program: Strength, Agility & Stability Program 2004,
Julian Jones, julian.jones@ausport.gov.au

June 2008 – Volume 16 – Issue 4 Page 60

 Journal of Australian Strength and Conditioning

INTRODUCTION

The aim of this CD is to provide to you, the coach, methods that will produce a base level of strength, agility and stability for
developing players. This will enable your athletes to achieve more and be better prepared, physically, for the sport of
basketball. This program has been developed for the adolescent athlete who has very little, or no weight training
experience with a number of progressive programs.

As with the former editions of protocols for the Intensive Training Centre, this CD is designed for the coach who will be
delivering the program to the ITC players. The information contained in this guide can also be used to educate players,
parents and club level coaches on the "do's and don'ts' of conditioning.

GUIDELINES

The guiding principle for any conditioning program is INDIVIDUALISATION. All players are different and the level of the
group you are working with, dictates the rate at which this program is implemented. The coach can, therefore, implement
certain sections at different times, to other ITC programs or coaches. This will be the case in all aspects of physical
development.

The strength program should be introduced first, followed by the other components. At ITC level, the majority of the
players you will be dealing with have had little or no weight training experience at all. This follows then, that if a general
strength base is developed as early as possible, then the athlete's skill level and performance in training will be enhanced.
The emphasis should always be in teaching the athlete technical proficiency first, then load and volume.

The programs contained in this CD are for the beginner weight trainer and will serve them well for the first 18 months of
their weight training development.

RESOURCES

The best resource available to the ITC coach is a qualified strength and conditioning coach. The best form of
accreditation in this area, is those coaches accredited by the Australian Strength and Conditioning Association (ASCA), in
the form of a level 1 or 2 certificate. I would also encourage you to contact your particular state institute or academy of
sport.

Julian Jones will act as a central resource for the ITC strength and conditioning program. Coaches will be able to visit
centres each year to assist with the implementation of strength & conditioning programs, if deemed necessary, and will
carry out an education session in that visit with the coach involved.

The Australian Strength and Conditioning Association number and postal details are as follow;

The Australian Strength and Conditioning Association

PO Box 71
Beenleigh QLD 4207
Ph – 0738077119

REFERENCES
Strength Training For Young Athletes
W.Kreamer and S. Fleck. Human Kinetics Publishers. Champaign, Illinois, Available from Peak performance Consultancy,
PO Box 129 Jamison, ACT 2614.

This book is a very good reference point for a multitude of exercises. Each exercise has a descriptive and pictorial
account of how the movement is performed. It contains a section on designing and implementing weight training sessions
for athletes as young as 12 years of age. This book emphasizes how to introduce young athletes to strength training
safely with particular focus on the performance of correct exercise technique.

nd
Essentials of Strength Training and Conditioning. 2 Edition.
Baechle, T.R Champaign, Ill. Human Kinetics c2000

June 2008 – Volume 16 – Issue 4 Page 61

 Journal of Australian Strength and Conditioning

Strength Training for Basketball

Guidelines for TTC Players and Coaches

The aim of undertaking a strength training program for basketball players is to provide a general level of body strength to be
able to perform the skills of basketball to their maximum.

Weight training will improve the player's ability to run faster, jump higher and reduce the risk of injury. Building up a good
weight training base will enable the player to handle the high playing demands of an ITC program and, in the future, State and
National team training loads and volumes.

Within the community, there are some misconceptions and myths associated with the performance of strength training. A
number of these myths are associated with the athlete's training age or females performing strength training. The majority of
these misconceptions have no scientific basis and have come from people making sweeping generalisations about why
certain things happen. To provide you with the necessary information to counter these myths, an explanation of a few
commonly raised issues are listed below;

Strength Training Will Make You Run Slow

Strength training will not make players bulky and slow. This is a result of some former players doing bodybuilding type
programs that should not be used for basketball. Provided that a qualified strength and conditioning coach have set the
program, the opposite is in fact true. The stronger and more powerful the athlete, the faster and more agile the player will
be around the court.

Girls Will Get Big and Muscular

Strength tra i n in g will not make girls put on large amounts of muscle or make the girls look masculine. Usually young
girls arc not strong enough in their upper body to compete with older, more physically developed athletes. Strength
training will simply enable females to be able to play at their best. A simple body shape change usually occurs with girls
that make them look more athletic.

Weights Will Cause Growth Plate injuries

There is virtually no risk of overuse injuries or growth plate problems in players starting some type of training, as young as
fourteen years old, providing the appropriate guidelines and techniques are followed. It is a complete misconception that
players shouldn't do any 'weights' until they are sixteen or seventeen years of age. Some would argue that failure to
commence strength training until later on might be detrimental to playing longevity.

Weights Will Make Me Shoot Badly

When a player initially starts a strength program, slight changes to their shot distance can occur. Once the body has
adapted to doing the strength training this problem will disappear.

Girls Can't Do The Same Strength Program As Boys

This is completely untrue! Girls can do the same program as boys without any problems whatsoever. The only thing that
could be different is the amount of weight that girls use as opposed to boys.

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Strength Training for the Young Basketballer

The aim for the young basketballer embarking on a strength training program is to improve their general strength level and
improve them for their future playing years.

When implementing a strength program with young players, the following should be the emphasis of each session;
 Correct technique
 Safety procedures
 An understanding, by the player, of why they're doing strength training and the benefits it gives them.

A major consideration when planning and implementing strength training programs for young athletes, is the different levels
the athletes can be at. What may be considered appropriate for a fourteen year old may not be appropriate for a seventeen
year old. The coach must be able to differentiate between training age and chronological age, and physical maturity. In this
type of situation, the coach may require the assistance of a strength coach to determine the starting level of different players.
We must remember the principle of progressive overload here, with the emphasis on progressive.

The program outlined on this CD can initially be done without the use of commercial weight training facilities. All one has to do
is look for heavy implements around the house such as books, bricks and containers. Once the player has developed
beyond the initial level, then they will need a suitably equipped gymnasium. Programs for this are provided.

A Program for Beginner Weight Trainers.

In order to achieve the desired results, strength training should be undertaken 3 times per week. The program is one of total
body use, meaning that all body parts are used in the one workout.

The technique of all the exercises used, should be taught to the player by a qualified strength coach. The correct breathing
should also be learnt on the various exercises.

Repetition Range

The program has an emphasis of initially making the player as strong as possible. Therefore, a repetition range of six to eight
should be undertaken. This should be mixed every 3 weeks by changing to ten to twelve repetitions.

Eg: 6-8 repetitions for 3 weeks 10-12 repetitions for 3 weeks

The volume of work should follow a cycle of two weeks hard, one week light. Within the "light week", it is the volume of
training that decreases while the intensity of the exercises remains the same. In terms of sets and reps, it is the number of
sets that decrease (usually by half) while the number of reps stays constant.

Beginner Program

Week 1 – 2 4 Sets of 8, 8, 6, 6 with each exercise except for abdominals

Week 3 2 sets of 8, 6
Week 4 – 4 4 sets of 12, 12, 10, 10
Week 6 2 sets of 12, 10

This program is then repeated. All abdominal exercise should be sets of 25 reps. This is a guide only and a qualified
coach should be consulted once the athlete gets beyond a certain level of training.

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Bodyweight Program

For those athletes that do not have a gym nearby for them to be able to undertake some of the strength training that is
outlined in this document and many other the following bodyweight exercise program can be of benefit. All of the
exercises below can be performed in your home with very little equipment needed to help. The repetitions that you would
follow for this type of program would be eight to six. To start with just your body will be enough resistance, then if you
cannot increase the resistance, by say holding heavy books or resting then on your body whilst doing the exercise, you
can increase the number of repetitions out to twelve.

The pictures already show how the exercises should be done and have a brief explanation. If you are still not sure what
to do, ask your coach.

Push Ups

Having the body in a horizontal position (as shown below) starts this exercise. Lower the body to the floor by allowing
your arms to bend at the elbow. Control the decent of the body down to the floor. Allow only your chest to touch the floor
and then push with your arms to move the body back into the starting position and have the arms return to their straight
position. This exercise can be done with a wide hand placement or a narrow one. The difference being that the wider the
hand placement the more work the chest does, the narrower the hand placement the more work the upper arm (tricept)
does.

Points to remember with this exercise are that the arms should remain outside of the body as illustrated by the fourth
picture below. For girls it may be hard to start with the body straight on the toes. You might have to start with your knees
on the ground. Once you have done this exercise for a while you can change the feet position and hand placement for
better effect.

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Dips

The start position for this exercise is shown below. You can find a box or bench to put your hands on. Put your feet and
the rest of your body out in front of you and lower your body to the ground by bending your elbows. Make sure that you
lower your body in a slow and controlled manner. Once you get to an angle of 90 degrees at the elbow joint, push with
your arms to get back to the start position and straight arm position. Make sure that you do not lower your body too far as
this will put unnecessary strain on the shoulder and sternum joints. Some athletes will find this exercise uncomfortable to
do initially until their shoulder and sternum joints can go through the correct range of movement.

Lunges

This exercise if for the stability and strength of each leg. The reason for doing lunges is to identify and correct if one leg is
stronger of does more work than the other. The start position, below left, has the body in an upright position and legs
spread apart. Do not have both your front foot and back foot on the same line as this is not good for your balance. Once
you have your feet in the right position lower you body by bending at the knee joint. Don not let your knee pushover your
toes on the front foot. Make sure that you only lower your body until there is a knee angle of 90 degrees on your front leg.
Be aware that you don‘t let your knere of the back leg touch the floor. Push hard with your front leg to get your body back
to the start position again. This will feel like you have to push backwards with your front leg.

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Single Leg Squats

This exercise is for the strengthening of the upper leg whilst also making sure that the pelvis stabilizes the upper body.
The lowering of the body must be done in a controlled manner and the body is kept in an upright position as much as
possible. The depth that you should lower your body to will depend on the flexibility of your ankle joint. To come back up
from the bottom position you must use your hips to help by pushing them forward as you come up. Make sure that you do
not lean to one side or have your body come out of alignment. When you lower your body make, sure that your knee
tracks over the big toe of your foot. This will keep the knee in the right alignment and make sure that the muscles of your
upper leg are developed in the right way.

Static Hold

This is an abdominal exercise that teaches the body to be stable in four different functional lines. The body must be
stable in all four planes of movement. Each position should be held for 15 seconds to begin with and then increased as
you get better at holding each position. At each position the body must be held in a straight line. The arms in each
position support the body, the hips are kept at the same level as the rest of the body, as illustrated by all the pictures
below.

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Calf Raises

This exercise is for the lower leg and helps in the reduction of injuries to the knee. Most athletes do not have the right
strength levels in this area to absorb the shock of landing. Making your claves stronger will enable you to handle more
loads from the running and jumping that you do. Place the ball of your foot over the edge of a platform or a step. Lower
your body as far as your ankle will let you and then lift your body by using your claves. The picture on the left shows that
start position, and the picture on the right the finish position.

Crunches

An abdominal exercise that can be done anywhere. Do not have your feet fixed to anything and have your legs bent at
the knees. Keep your feet flat o the floor and have your hands next to your head. Do not hold the back of your head with
your hands, as this will put stress on the back of your neck. Let your abdominals do the work to pull the body up to the
knees. Do not attempt to jerk your body off the ground in an effort to get up to your knees. Try to get your trunk off the
floor as much as possible but let your abdominals do the work and not gain momentum with your arms.

Leg Raises

A lower abdominal exercise. The same start position as with the crunch, but it is the legs that move and not the trunk.
Keep your feet together and lift them at the same time until your hips start to lift off the ground. Keep your pelvis in its
natural position; don‘t pull your pelvis into a position that it is not used to or comfortable in. The below pictures will show
the start and finish position.

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EXERCISES

1.Bench Press
Grip should be shoulder width apart. You can use a bar or dumbbells for this exercise. Lower the weight so it touches the
chest at the same level as the shoulders. Push the bar back up to the starting position. The down phase should be in a
controlled manner whilst the up phase should be done as quickly as possible. When working up to the bench press, push
ups can be done initially with knees on the floor then working to having only feet on the floor.

2.Free Squats
Feet should be slightly wider that hip width apart. This allows space for the hips to move when going down into the squat
position. Keep the feet flat on the floor. If this is difficult, a block up to 2cm or more can be used under the heels. Bend at
the hips and the knees until thighs are parallel to the floor. The chest must be kept high and the back as straight as
possible. Stand up with the weight once you have gone down into the parallel position. To come up, use your hips as
much as possible by pushing them forward while standing up straight.

3.Dumbbell Flys
Lie on your back on a bench that is wide enough for you to be stable on. With a dumbbell in each hand, extend your arms
to a bench press stating position. Slowly lower your arms, while keeping them as straight as possible, away from your
body horizontally. When the weight is parallel with your body, bring your arms back to the starting position. Having a slight
bend in your elbows is recommended for this exercise.

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4.Dumbbell Lateral Raises

Stand with a dumbbell in each hand. I a controlled manner, raise both arms directly out to your sides, keeping the back of
your hand facing out to the side. Take the dumbbells up until your arms are at least parallel to the ground, then lower
them again.

5.Bent Over Row

Hold a Bar or dumbbells in your hands and bend over until your back is parallel to the floor. Pull the bar or dumbbell up
until it touches your chest and then lower it is a controlled manner back to the starting position. Remember your back
must be straight whilst performing this exercise.

6.Bicep Curls
Stand upright, your back straight with a dumbbell in each hand. Keeping your elbows locked as your side, lift your forearm
up so the dumbbell reaches your shoulder. Lower it to the starting position and repeat with the other hand. Do each arm
alternately, not together. Do not swing your arms up! This exercise can be done standing or sitting down.

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7.Tricept Press/Extension
Lie on a bench with your arms at full length straight up from your chest. Hold a bar with both hands, or dumbbells in each
hand. Lower the weight by bending your arm at the elbow joint, towards your chest. Do not let the upper arm move. Once
the weight cannot lower any further, press the weight up until your arms are at full extension.

8.Chin Ups (Assisted)

Hang from a bar with your arms straight. Make sure that your feet don‘t touch the floor. Pull yourself up so your chin
reaches the bar. If you have trouble doing this, have someone assist you by pushing up your trunk. This exercise can be
done whilst kneeling on the machine (as pictured below) or standing on it. It depends on the equipment available.

ABDOMINAL TRAINING

Why is core stability important?

General athletic skills such as core stability and body balance are important preconditions for high performance in training
and competition. To reach and maintain a stable position under dynamic external conditions requires a highly skilled
nervous system and accurate feedback loop top react to the fast changing conditions. Good body alignment is essential
in all athletic activities, for better performance and recovery.
Being strong through the trunk is critical to developing the good posture and preventing back soreness and injuries. With
reference to basketballers, core strength is vital to playing longevity and playing performance. The information provided
below will help you assess if your players are strong enough in the upper and lower abdominal areas and gives you some
exercises that they should do.

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External Oblique
 Bends the trunk forward through bilateral stimulation
 Main action is on the spine, posteriorly tilting the pelvis
 Rotates trunk to the same side
Internal Oblique
 Bends trunk forward through bilateral stimulation
 Rotates the trunk to the same side
Rectus Abdominus
 Frees the trunk if the pelvis is fixed
 Bends the trunk to the side when stimulated unilaterally
 Assists in forced expiration
Transversus Abdominus
 Increases intra-abdominal pressure
 Creates an extension force in the flexed position
Illiopsoas
 Flexes the trunk when feet are anchored
 Flexes the hip when the trunk is anchored
 If unchecked by the lower abs, Causes anterior pelvic tilt and increases the lumbar lordosis.
Reference: Tortora & Anagnostakos (1990) Principles Of Anatomy And Physiology. Harper and Row Publishers, Page
284.

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Abdominal Training Order

The following order of muscle groups is recommended when training the abdominal region;
A. The lower abs – these exercises require maximal co-ordination and support from the upper abs.
B. The obliques – these exercises also require maximal co-ordination
C. The upper abs – They involve simple movement patterns and generally are the strongest muscles in the area
(Chek, 1992)

CORE STABILITY

Abdominal hollowing refers to the ‗drawing in‘ action of the abdominal wall. To do this, think about pulling your navel
through to your spine. This action primarily recruits the transverse abdominus. Be careful not to suck your breath in – you
should be able to breathe evenly when you perform this action. So when you are following the core stability program,
concentrate on implementing this technique.

Back extension – Lying face down on the ball, your feet are used as anchors. Bending at the waist, the athlete raises their
upper body up until their body is in an straight line (see diagram) Repeat 10 times and complete 2 -3 sets.

Swiss ball static hold – Lying face down on the ball, walk out with your hands until you are in a ‗push up‘ position. Ensure
that your back is straight and that your hips aren‘t ‗sagging‘. Hold this position for 30 secs.

Swiss ball leg tucks – Set up is the same as the static hold. Once hips are fixed, knees are tucked up towards the chest.
Don‘t round out your back like a cat, instead try to keep your back straight and hips in a static position. Complete 10-15
reps.

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Swiss Ball lower abs – Using a small swiss ball, place it between your legs. Start with the ball touching the floor and lift
your knees towards your chest. It is important that your abdominals don‘t ‗stick out‘ when doing this exercise, and
remember to practice the bracing. Complete 10-15 reps.

Swiss ball Bridge – Lying on the floor, place your feet on top of the ball. Raise your hips until your body is straight. AS you
get better at this exercise, try not to use your arms to stabilize. Hold for 30 secs.

Swiss Ball Balance – Sitting upright on the ball, the athlete adopts a posture that braces their abdominals (see above).
Slowly the athlete raises one foot off the ground and when they feel comfortable they raise their second foot off the
ground. Attempt to keep your feet off the ground for 30 seconds.

Crunches on Swiss ball – Can be completed either laying on top of the ball, or laying on the ground with feet on the ball
(see diagram). Hands are placed behind the head, and the chin is raised up towards the roof (rather than bend in the
neck) Repeat 15 times.

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AGILITY / SPEED

Being agile is the ability to change position and direction quickly; it demands a high level of balance, stability and co-
ordintation. The nature of basketball brings about unpredictable movements and situations that need to be reacted to
quickly.
When incorporating agility/speed sessions into your program, it is important to keep three things in mind. The distances
covered in each individual drill should be basketball specific. There is no point in doing 100m sprint when basketballers
never cover that distance whilst playing. Secondly, you must carefully consider how much rest you will have between set/
and or reps. If your aim is to have you agility session double as a conditioning session there may be minimal rest between
reps and relatively short breaks between sets. If your session is serving the purpose of purely improving body movement
and efficiency, then there should be more rest between sets to allow for adequate recovery. Finally, as with any training
session, there is no point in doing agility/speed sessions unless the athlete is putting in 100%.

As a coach, you are only limited by your imagination when it comes to agility drills. Below are a selection of drills used by
basketball coaches;

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6 Week Generic Field/Court Sport Speed/Agility Training Block


2
Weeks 1 & 2 Straight ahead Posture Wall high knee pushing drill (focus on triple extension @
acceleration hip/knee/ankle)

3
mechanic Paired resisted high knee walking drill (focus on triple extension
(teaching) @ hip/knee/ankle)

4
Arms Seated arm action drill (demo the arms effect on ground force
production)

5
Harness high knee drill at walking pace (focus on
straight/positive arm action)

1
Legs Mini hurdles (focus on correct foot strike with toes/ankle up)

2
Wall high knee pushing drill (focus on tight & cocked ankle prior
to ground contact)

3
Paired resisted high knee walking drill (focus on tight & cocked
ankle prior to ground contact)

2
Week 3 Straight ahead Posture Wall high kness pushing drill (focus on triple extension @
acceleration hip/knee/ankle)

3
mechanics Paired resisted high knee walking drill (focus on triple extension
(teach/train) @hip/knee/ankle)

5
Arms Harness high knee drill at walking pace (focus on
straight/positive arm action)

7
Standing 20m sprints (with focus on straight/positive arms &
driving thighs to chest)

1
Legs Mini hurdles (focus on correct foot strike with toe/ankle up)

5
Harness high knee drill at walking pace (focus on tight & cocked
ankle prior to ground contact)

6
Paired „drop & go‟ (with focus on positive shin angle & cocked
ankle)


2
Weeks 4 Straight ahead Teach Wall high knee pushing drill (focus on triple extension @
acceleration (warm hip/knee/ankle)

5
mechanic Up) Harness high knee drill at walking pace (focus on
(teach/train) straight/positive arms & tight/cocked ankle)

8
Speed ladder drills (focus on teaching „low hips/feet‟ with lateral
change of direction)
Straight  30deg Hill sprints – 10 x 20m (focus on straight/active arms and
Speed triple extension @ hip/knee/ankle)
Agility  Cone drills that require sharp change of direction (focus on „low
hips/low fast feet‟)

2
Week 5 & 6 Straight ahead Teach Wall high knee pushing drill (focus on triple extension @
acceleration (warm hip/knee/ankle)

5
mechanics up) Harness high knee drill at walking pace (focus on
(teach/train) straight/positive arms and tight/cocked ankle)

8
Speed ladder drills (focus on teaching „low hips/feet‟ with lateral
change of direction)
Straight  Sprints – 10 x 20m from the different starting postures (focus on
Speed straight/active arms and triple extension @ hip/knee/ankle)
Agility  Cone drills that require sharp change of direction (focus on „low
hips/low fast feet‟)
 Cone drills that require „serving at speed‟ (focus on a fast
dropping of hips/feet)

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