Youth Strength Training

Avery D. Faigenbaum, EdD, CSCS, is a professor in the department of health and exercise science at the College of New Jersey. Dr. Faigenbaum is a leading researcher and practitioner in pediatric exercise science, with nearly 20 years of experience in working with children and adolescents. He has authored more than 100 scientific articles, 20 book chapters, and 7 books related to youth fitness and conditioning. In addition, Dr. Faigenbaum has lectured nationally and internationally to health and fitness organizations and has developed youth fitness programs for YMCAs, recreation centers, physical education classes, and after-school sport programs.Dr. Faigenbaum is a fellow of the American College of Sports Medicine and of the National Strength and Conditioning Association. He is also a member of the International Scientific Advisory Committee and was a member of the Massachusetts Governor's Council on Physical Fitness and Sports for 7 years.Wayne L. Westcott, PhD, CSCS, is a fitness research director at the South Shore YMCA and adjunct professor of exercise science at Quincy College, both in Quincy, Massachusetts. He has served as a strength-training consultant for Nautilus, the United States Navy, the American Council on Exercise, the President's Council on Physical Fitness and Sports, and the YMCA of the USA. He has also been an editorial advisor for many publications, including Physician and Sportsmedicine, Fitness Management, On-Site Fitness, Prevention, Shape, and Men's Health. He has authored or coauthored 23 books on youth strength training worldwide and has helped numerous colleges, schools, YMCAs, and fitness centers develop youth strength-training programs.

• ForewordAcknowledgmentsIntroductionPart I Fitness FundamentalsChapter 1. Ready to TrainStrength Training Versus Weightlifting, Powerlifting, and BodybuildingFUNdamental FitnessMuscles, Bones, and Connective TissueProgram AssessmentGetting ReadySummaryChapter 2. Program PrescriptionsTraining GuidelinesProgram ConsiderationsPlay EducationSummaryChapter 3. Exercise Technique and Training ProceduresUnderstanding ChildrenBeing a TeacherDeveloping the Fitness WorkoutUsing Equipment SafelyKeeping It ProgressiveSummaryPart II ExercisesChapter 4. Free WeightsTraining With Free WeightsFree-Weight ExercisesSummaryChapter 5. Weight MachinesTraining on Weight MachinesWeight Machine ExercisesSummaryChapter 6. Elastic Bands and Medicine BallsTraining With Elastic Bands and Medicine BallsElastic Band ExercisesMedicine Ball ExercisesSummaryChapter 7. Body-Weight TrainingUsing Body Weight as ResistanceBody-Weight ExercisesSummaryPart III Program DesignChapter 8. General PreparationPreparatory ConditioningTraining YouthDynamic MotivationSummaryChapter 9. Basic Strength and Power for Ages 7 to 10Components of the Warm-Up and Cool-DownStrength-Training ProgramStrength-Training ExercisesTraining ConsiderationsSummaryChapter 10. Intermediate Strength and Power for Ages 11 to 14Components of the Warm-Up and Cool-DownStrength-Training ProgramMachine Strength-Training ExercisesMedicine Ball Strength-Training ExercisesTraining ConsiderationsSummaryChapter 11. Advanced Strength and Power for Ages 15 to 18Components of the Warm-Up and Cool-DownStrength-Training ProgramMachine and Free-Weight Strength-Training ExercisesMedicine Ball and Elastic Band Strength-Training ExercisesTraining ConsiderationsSummaryChapter 12. Sport-Specific Power and Strength for Young AthletesTraining for Sport ConditioningBaseball and SoftballBasketball and VolleyballDancing and Figure SkatingFootball and RugbyIce Hockey and Field HockeySoccerSwimmingTennisTrack: Sprints and JumpsTrack: Distance RunningSummaryPart IV Long-Term Planning and Nutritional SupportChapter 13. Periodization and RecoveryOverreaching and OvertrainingModels of PeriodizationRest and RecoveryLong-Term DevelopmentSummaryChapter 14. Eating for Strength and PerformanceBasics of Healthy EatingChildren's Nutritional NeedsHydrationSnack FoodsSummaryAppendix A: Sample Workout Log Appendix B: Suggested Readings IndexAbout the Authors

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