POV, Young athletes and weight training

Athletes: Be careful with weight training
By JIM LaFOUNTAIN
Special to the Observer-Dispatch
Posted Sep 19, 2008 @ 07:52 AM
Question: I have been watching my son lift weights in our basement with friends and I am scared he’s going to hurt himself. He said his coach advised him to do real fast repetitions in order to get faster on the basketball court. Is this safe?

Answer: A couple of decades ago, coaches mistakenly advised athletes to perform very fast repetitions in order to become faster on the field or on the court. There are several reasons why this type of training will not work:

• In order to become faster in a particular sport, you must practice the very same movements that are done during competition. Neuromuscular pathways must be developed, stimulating muscle fibers in as similar a fashion as during a game. Performing rapid movements with weights will do little to improve an athlete’s skills in a particular sport. Conditioning specialists, at times, attempt to re-create sports movements against resistance, and for the most part, fail to generate any significant improvements in sport skill development.

• Total body conditioning, addressing all major muscle groups, using weights, machines or elastic material strengthens the musculature that moves the joints through a range of motion. Correctly performed repetitions, taking approximately two seconds to move the weight and four seconds to return it to its starting position will, over time develop stronger muscles. Stronger muscles will help an athlete resist injury and provide a more powerful force during sports movements. When specific sports skills are practiced frequently, these stronger and more powerful muscles will improve athletic performance.

• Rapid repetitions are dangerous. Throwing a weight through a range of motion actually creates a great deal of dangerous momentum. Even a light weight becomes a major risk to joints and connective tissue.

There is an exception. Experienced athletes who have spent a great deal of time conditioning themselves with weights, machines and elastic material may engage in exercises like power cleans, hang cleans and push presses.

I suggest your son get some professional resistance training instruction. Properly performed repetitions and quality sport specific practice will optimize his talents as an athlete.

An age old training principle called S.A.I.D. states that results are a Specific Adaptation to Imposed Demands. In other words, if your son wants to become a better basketball player, he needs to play more basketball, perform quality basketball drills and weight train in a controlled manner.

Jim LaFountain is president of All-American Fitness Center in New Hartford. He has a master's degree in exercise science and is a certified strength and conditioning specialist. Write him at 1 Campion Road, New Hartford NY 13413.