To anybody who has kids who play sport, you need to read this. If you were a kid who played sport, you should read it too… If your kids don’t play sport they should. Get involved!

Background

It has been some time since I’ve posted and there are a couple of reasons for this.  As some of you know, I have been concluding my final exams and prac in order to obtain my master’s degree in sports science (strength & conditioning). The topic of this article is one that I have had on the back burner in my mind for a year or so now.  As I’ve reached the end of my studies I feel this is an issue that I can dedicate some decent time to, in order to ensure the information and presentation provides quality.

Key take out if you can’t be bothered reading to the end…

Strength and Conditioning for children is a topic that lies very close to my heart as it is something I intend on dedicating the rest of my professional career to. The intention of this article is to communicate that strength and power activities for children have an incredibly advantageous effect on their development, so long as the person implementing it has sufficient experience and knowledge on how to prescribe and periodise for maximum results with minimum risk.  

How do I know this?

As a professional athlete, I experienced four season-ending injuries, which, undoubtedly led to the demise of my professional football (soccer) career.  Knowing what I now know, I can confidently say that had I performed the correct strength and power training as kid; I may still be playing today.  That is a fairly bold statement, however drawing upon research from various well-respected people in this field; it becomes very hard to see it any other way.  I will reference the content I am talking about throughout the article, and I welcome my readers to push past this, and read the research I present, as they are quality, peer reviewed papers (if you read my last blog you will understand how important independently review articles are, especially in this area).

A (brief) history.

Coaches who encourage children to participate in various forms of resistance training have met controversy throughout the short history of investigation into the practice.  I would like to highlight the positives associated with this particular area of training. Research indicates that the positives far outweigh the negatives associated with strength training (for kids) and is going even further toward suggesting that it is essential in achieving high levels of motor development, skeletal strength, co-ordination, connective tissue strength, behavioural benefits and reduction in negative anthropometric values.

Resistance training for non-athletes is relatively new in regards to implementation and research. Furthermore, much conjecture shadows resistance training for unambiguous populations – like children. This type of training has been a taboo issue for children due to a variety of generalised and subjective opinions that associate resistance training with a variety of effects including the stunting of growth, fractures, growth abnormalities, higher risk of injuries and lack of adaptations due to a lack of hormone production. Many studies have been presented illustrating the benefits that resistance training has on athletic performance however, there is now research on that proves the transfer to non-athletic populations is proving beneficial.

Following this, specific populations such as children and the elderly are now the focus of a lot of research in order to explore the feasibility that this specific type of training has significant advantages for these alternative, non-athletic populations.

What about aerobic training?

Due to an absence of conjecture surrounding the benefits of aerobic training in children as compared with resistance and plyometric training, aerobic training is often prescribed to address the adverse body compositions of modern children (Baranowski, Mendlein et al. 2000). While aerobic training is affiliated with reduction in fat, more and more evidence is pointing towards the execution of resistance-based exercises in children could be the answer to address the social issue of ‘overweight kids’.

Addressing a social issue.

There is acceptance amongst research and national bodies (Pediatrics 2001); (Medicine. 2006.); (Faigenbaurn, Outerbridge et al. 1996); (Golan 1998) (Smith 1993) along with many review articles: (Avery D. Faigenbaum. Lyle J 2000) (Falk 2003) suggesting that resistance training has benefits for pre-adolescent children. In their articles, weight training indicated improvements in:

• Strength

• muscular endurance

• maintenance of lean fat-free mass

• improved capacity in sports performance (motor skills)

• increased bone density

• decreased injuries

• better attitude and possible increased connective tissue strength

Together, these attributes provide the child a substantial advantage in maintaining a healthy weight whilst providing a great rehabilitation platform for various conditions like cystic fibrosis and osteopenia (David G. Behm 2008).

To date, no research has identified significant increases in muscle mass as a response to resistance training in children (so kids looking like Arnold Schwarzenegger is out of the question).

Implementation

In saying this, and before you go joining your kids up to the local gym, much emphasis must be put on proper technique and detailed periodisation (planning and progression). Confounding variables like duration and type of resistance protocols has to be assessed when it comes to children in order to achieve optimal outcomes (David G. Behm 2008). Resistance training modules must take in to account age, gender, health status, physical fitness and chid maturation for successful adaptations to occur. 

The importance of proper periodisation and technique correction whilst performing resistance training (in particular Olympic lifting and plyometric exercises) is well documented through the research. It illustrates that these activities, even though they are incredibly complex in nature, provide reduced injury incidence when compared to other popular children’s sports.  Under proper instruction, the risk of injury whilst performing an Olympic lift during training or competition is relatively low (Hamill 1994; Pierce K 1999; Byrd R 2003). For example, (Hamill 1994) evaluated injury rates in adolescents who participated in a variety of sports and concluded that weightlifting was up to six times less likely to injure a child in comparison to other sports, including soccer and rugby. In support of these findings, Byrd et al. and Pierce et al. evaluated the incidence of injury in young lifters and concluded that competitive weightlifting is safer than generally thought, provided that age appropriate training guidelines are followed and competent coaching is available (Chu. D 2006). 

The risk associated with plyometric (explosive training jumping, bounding etc) training also coincides with many myths, in which some observers still suggest high growth plate fractures are seen in children participating in plyometric activities comparative to other forms of training. However, recent research suggests this to be untrue and that children are actually found to have a lower risk of growth plate fractures due to increased strength in childhood as opposed to later in adolescence (Chu. D 2006). Often, children perform common playground activities every day, including jumping, hopping and throwing, which provide a base in plyometric activities, suggesting that plyometrics isn’t foreign to children just because they lack physical development. In summary, it is pivotal in their neural development and is safe if performed in conjunction with a well-rounded physical program (Maffulli 1992).

These explosive types of exercise are now fundamental in increasing fitness and sports performance in children (Chu. D 2006). If these types of training are incorporated in a well designed program, it will help reduce the risk of injury and also provide a foundation for significant gains in muscular power and strength in adulthood.

Conclusion

I know this is a lot of science jargon however what I am trying to communicate is that if your children intend on playing sport, or even if they intend of living a long, injury-free life, do not be hesitant to put your kids in a resistance program. The evidence strongly suggests that strength and power activities in children have an incredibly advantageous effect on their development. The take home message is: “Make sure the person implementing it has sufficient experience and knowledge on how to prescribe and periodise for maximum results with minimum risk.”

What's next?
Intent on delivering successful physical outcomes by providing a performance program that focuses on improving self-esteem, self-confidence, independence and motivation, in the coming months I intend on launching 'Strong Kids'.  I can't say too much more than that now, but watch this space...

References           

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Evolution of the fitness industry: from science to sales and selfies

It has been sometime since my last blog. It seems life, work and everything else in between has gotten in the way. In addition, as the topic of this blog might raise a few eyebrows, particularly that of my fellow colleagues and peers in the health industry, I have had to figure out how to couch it.  Stuff it, I’m going to do it.

If you were a science major or studied an aspect of science in your academic career you will probably find the next few paragraphs familiar. You may nod in agreement, or shake your head in disgust at the examples that I offer you.

Since the introduction of the internet, the ability to share content quickly and at mass proportions has lead to the proliferation of education and introduced new ways of learning. It is arguably the biggest success to come out of the internet and advancement of computer technology. However, in the health industry it presents us with a double-edged sword. I will explain.

With time and further progression of the cyber world it has allowed anyone with a computer and basic literacy skills the ability to blurb out information, regardless of its accuracy. This couldn’t be more evident in social networking sites where everyone in the world finds it necessary to tell everyone how they are feeling (I admit I am guilty of this, c’mon you Chels!).  In a side note, if I see another guy throw up a before and after 'selfie', crediting a tub of protein I am going to burst a vein on the side of my head.

Hang on a minute, isn’t this a blog by some guy who just wants to share an opinion? Good observation. You’re already one step closer to the punch line of this message.  What you are reading is a blog by a guy you haven’t met. You don’t know my credentials and you don’t know if I’m just talking out of my a*s. 

In the health and fitness industry  I see so many ‘health professionals’ who find articles and websites on the internet, view them, deem them factual and then pass them on to clients, fellow peers and whoever wants to listen.*

*Just a quick caveat, this isn’t necessarily a bad thing in fact, if your personal trainer or coach is willing to further their knowledge it should be commended as these professionals are usually the most successful. In this industry you have to have a reduced ego when it comes to absorbing information as there is so much research and advancement occurring for anyone to believe that there is one way and nothing else works.

My issue lies with the professionals who are quick to pass on the information they have read on a site which may be popular, but not necessarily accurate. 

As a scientist, we are taught to scrutinise every article or piece of information that you are offered as even research papers carry imperfections. Some of the best research papers are erroneous; however they are objective and reveal sound findings and constitute what we consider as main stream knowledge today.

If you’ve ever gotten caught in the trap of reading a popular site and gotten hooked on one of their ideals and considering it gospel (hoping they’re right) you’re not alone. I’ve done it. These guys are often leading trainers and coaches around the world and are credible, but it doesn’t make what they say always right.

An article that you read on a website that ends in dot com or dot org is not a primary source; in fact it is a secondary source and does not carry a lot of weight in the academic world. This is because most internet articles have no origin of objective research, it can stem from someone’s opinion on what they have experienced, has worked on their clients or it has worked on themselves. 

This is where you have to engage your scepticism; when you read an article you must ask the following of the research:

-          What was the size of the population?

-          For how long was the study conducted?

-          How was the data collected?

-          Where did the hypothesis come from?

-          Is it peer reviewed research?

-          Is there a financial undertone to what they are saying? (For example are they trying to sell supplements and coaching consultations?)

The most objective and sound way to test for a good quality article is to look for peer reviews, these are articles that have been independently scrutinised before they are released to other professionals or the general public.

I might also add here that just because an article uses sources and references it doesn’t make it factual or accurate either. Some very popular strength coaching websites sometimes reference other articles that aren’t necessarily good research, they just help to tell the story they are spruiking. I often read articles that quote health professionals who aren’t exactly experts in the field.  This is usually when financial gain is to be obtained as they have a mutual advantage by collaborating in an article for the website.

In closing, I want to reiterate that this blog is intended to remind you to open your eyes when it comes to reading and learning things on this wonderful tool we have at our fingertips. It is a great source of information, however be sceptical and always ask why, when, who, where and how the article I’m reading came about. After all, Google will tell you pretty much anything you want to hear – you’ve all heard about the websites that encourage anorexia and malnutrition as a way of life. Ask why!

The good, the bad and the ugly on human evolution and our quality of life.

I've seen a lot in the last 10 years as a personal trainer, an exercise science scholar and a professional athlete, from the money-back-guarantee fitness regimes through to the miracle cure nutritional methods. I will be the first to put my hand up and say that I have been guilty of dabbling in some of these abhorrent practices (50% out of curiosity; 50% in responding to my human instinct for a ‘quick fix’) with a mixture of results. The purpose of the topic of this week’s blog is to make apparent the spins and roundabouts humanity constantly encounter when it comes to bettering our quality of life.

That’s progress. 

Human technology has been progressing exponentially ever since the industrial revolution.  We have seen advances in pharmaceuticals, medicinal practises, and proliferation of food stocks through improved farming practices, computer technologies and much much more.  Some of these advances can be attributed to the overall greater good of humanity when it comes to increasing life expectancy, advancement in surgery techniques and technologies and many other progressions seen in medicine. However we seem to be a product of our own magnificence and have lost the very way it is to be human.

The ever increasing influence of economics in our health industry has clouded the way we are supposed to be eating, training and supplementing when it comes to optimising our fitness and overall health benefits. The overwhelming evidence of obesity and metabolic related diseases is rife in our modern society; in Australia alone 65% of all adults and 54% of all children are experiencing theses diseases at this very moment. It evident now that antibiotics (the very foundation of the way humans fight infection and arguably the most significant health related discovery of our generation) is now at threat of becoming null in void due to the constant over prescription in the last 20-30 years.  

Previously mentioned, economics is a huge motivator when it comes to the education we receive, because when there is money to be made certain persuasions are enforced which influence popular opinion, and not always for the better.  Enter the low fat high sugar era and the obsession with the reduction of cholesterol for heart related illnesses; we will touch on this later.

If there is such a thing as being a result of ‘over-enhancement’ you will see it in our fitness industry where endurance based exercise is still the basis of 70-80% of all methods when combating overweight and obesity issues. It is apparent in the way we dress, modern footwear, complete with high cushioning soles designed for peak performance seen in modern day runners, have been attributed to weakening our feet and therefore increasing risks of injuries from ankles, knee, hips and feet themselves.

So where does that leave us? I believe the best way to go forward is to go back to where we came from and look at the way we were intended to eat, move and function. However I don’t say this with complete disregard of modern medicinal innovation, I am advocating a combination of both minimalistic views and contemporary progression.

In regards to nutrition we (humans) have developed over thousands of years on a diet of good wholesome organically grown, unprocessed, unmanufactured food, ‘caveman’ eating so to speak.  However I do not agree entirely with the concept of going caveman as our ancestors didn’t necessarily achieve all of the important nutritional requirements that we have identified today, due to inaccessibility for geographical reasons. So I prefer the notion that if it doesn’t rot, don’t eat it.  With this concept green cruciferous vegetables, organically fed and grown protein sources (different meats, fish, steak, chicken, turkey etc) coupled with dark berries are the mainstays of optimal nutritional integrity for all human functions. There is more to this nutrition saga then simply that but that goes a long way to explaining the essentials (I will explain this in later blogs).

Now for exercise, the advancement of ergonomic technologies has made us more and more inactive, increasing the sedentary lifestyle of the male and female. Coupled with this, the indoctrination of aerobic activity as the only way to combat fat loss also plays a major contributing factor to the obesity epidemic.

Functional strength training, NOT long aerobic activity, is the key to increased physical enhancement. The perception of muscle clad body builders as the only people who participate in such training is completely false and borderline unintelligible. To achieve what most competition body builders achieve takes a lifetime of training whilst using all of the tricks and techniques of the trade from anabolic illegal aids to various training methods (if  doing a couple of weights workouts increased muscle that proficiently we would all be Adonis’s).  Moving on, the involvement of multi joint exercises invoke imperative hormonal responses essential in adding muscle mass which alternatively decrease fat mass, increases strength, metabolism and numerous other benefits essential in regaining the way man and women are supposed to move pre industrial revolution.

Major footwear companies are even adapting minimalistic footwear with the introduction of individual nodes employed on the soles of shoes mimicking the bare feet movement without actually being barefoot and exposing feet to the outside dangers in the environment.  Nike have the ‘frees’ range, new balance have their versions, as do asics etc.  Reebok flex is a brand I am familiar with which also employs this technology to which I can personally endorse from my own experience with them.

So its spins and roundabouts just like retro furniture; it has taken 200 years of modern advancement to go back to what we have done for a thousand of years prior. This seems to be the way humanity progresses and hopefully it doesn’t take 200 years to reverse the errors we are currently seeing now and we can find a harmonious balance between technology and minimalist to further enhance the potential of what is the most amazing biological advancement of all… ‘Human kind.’