How Young Is Too Young To Lift Weights?

This weeks question comes in from physio, AiM therapist and soon to be qualified S&C coach Riccardo Galeotti all the way from the land of down under.

Riccardo puts out a lot of good information on his social medias, search his name.

But first, to his question:

“Hey Dave,

One question about training young kids - how quick and fast should they start with weight, sets and duration ? Thinking more about growth plates etc ?

Regards,

Riccardo”

Duuuude!! That's a question!

And one that's been coming up while chatting to one of the coaches at my kids hurling team of late.

The topic of kids lifting weights is a strange one, and one that has caused a fair bit of controversy over the years.

Should kids lift?

Is it dangerous for them?

Does it stunt their growth?

Does it damage growth plates?

In short, the growth plate issue holds about as much water as knees don't go past toes or

spines shouldn't flex.

I’ve spent a bit of time looking for evidence that lifting weights can stunt growth as a result of growth plate damage and it just doesn’t exist.

Unlike the bad science that propagated the knees shouldn’t pass the toes myth, or the misinterpretations of research that seem have lead to the anti-flexion “movement” for spines, the growth plate issues seems to be a product of simple fear based over caution.

Can growth plates in young bones be damaged?

Absolutely

Can this lead to a stunting of growth?

Yes.

In fact as a teen I had a buddy with one forearm significantly underdeveloped because he had fractured his growth plates, the parts of the long bones that allows them lengthen as you grow.

However, in terms of forces going through the skeleton, a kid jumping off a wall, or even a quick change of direction on the sports field / playground, is going to put more stress through the system than lifting a weight will.

Which was the case with my buddy, in case you were interested, he broke his arm in a bad fall. Nothing to do with any training he did.

The S&C advice over the last few decades for an athlete starting plyometric training is to first attain a 1.5xBW back squat.

This is to show that the athlete has the structural capacity for the plyometric work, which if they have a good squat, we can assume they have.

This requirement is getting push back, as it’s simply over cautious and it’s perfectly safe to slowly, gradually ramp up into a plyometric program without any squat numbers.

And if you watch kids in the playground, what are you likely to see?

Running, jumping, hopping, bounding, direction changes, level changes.

Essentially a whole lot of plyometrics.

So, is it safe for kids to lift?

Absolutely, assuming they are well taught and progressed responsibly.

To that end we can put rough guidelines around rough age brackets.

Something like this:

Pee-wee: <8yrs - no external loading. Games, Quadrupedal drills, movement skills, tumbling, jumping, balance, coordination.

8-12 - Bodyweight strength. Push ups, pull ups, squats, all manner of lunges, basic gymnastic exercises

12-14 - Introduce external load. Teach technique, no need to focus on load. Good hinge, good squat, basic oly variants, keep doing bodyweight stuff.

15+ - All bets are off, load them up! Power cleans, squats, Bent over rows.

Bodybuilding/Powerlifting/OlyLifting whatever floats their boat or is congruent with their athletic goals. Never stop doing bodyweight and basic gymnastic skills.

Now, with kids, the strength to weight ratio is off the charts. Once they move well enough and show the discipline to remain focussed, this can be capitalised on to a point. So yes, we can load up 10yr olds, but I don't think they need it.

I genuinely think younger kids should be doing gymnastics type work to develop proprioception and coordination rather than just strength and muscle mass.

That 8-12 range is the time to keep them doing games, so any strength training should look like a combination of the worlds strongest man, ninja warrior and an 80's Jackie Chan training montage rather than structured linear gym work.

They don’t need periodised, structured training. They need to learn their body and build confidence.

Kids that develop a large movement vocabulary, balance and coordination tend to maintain a level of natural athleticism, adaptability and robustness throughout their lives.

In all my years as a coach, the easiest adults to train all had martial arts, dance or gymnastics backgrounds. The trickier adults were those from activities with lower movement vocabularies.

And those who specialise early, often, but not always, are the guys who get hurt or worse, get bored and give up!

Now when kids hit puberty, their anabolic hormone profile goes through the roof. This absolutely should be capitalised on as the only way we get this profile again in adulthood is through chemical enhancement.

Build muscle, maintain movement and coordination, but get them big and powerful. Hopefully setting up a habit for life.

This habit is an oft overlooked and important element.

A teen training hard with good training partners under a coach they respect will likely continue to train or come back to it later in life.

Most kids stop being super competitive when college, work, family requirements kick in, their focus shifts.

But those who have had a good experience of training growing up, they are the ones that even if they never return to sport, they get in the gym and get after it.

Now, if you found this interesting or informative, feel free to share it on.

If you have feedback, or wish to comment, hit reply and do so, I'm always happy to hear from you.

And finally, what are your questions?

What would you like to me to write about in future newsletters?

Hit that reply button and ask away.

Regards

Dave Hedges

www.DaveHedges.net

www.WG-Fit.com

The 5 Top Methods for Mobility and Flexibility

Last blog post we discussed the Cool Down and how it can be a great opportunity for the development of specific mobility and/or flexibility

And promised to discuss that more in this weeks newsletter.

So I’ve gone into the archives and pulled out an article I published on the blog on 9/3/2018

And as it’s 5 years since I wrote that, I’ve tweaked it a little with some of my current thoughts.

So, here is, “A Quick Primer On Stretching”

Stretching is a very subjective topic. Different people respond very differently to various styles of stretching.

So here's a look at the main styles of stretching (various people/training systems may lay claim to inventing or owning some of these methods. They’re wrong.)

Static Stretching.

Static Stretching has a more appropriate name that is used by Pavel Tsatsouline in his book Relax into Stretch, he calls it “Wait Out The Tension” And that’s an apt description of what actually happens. You assume the stretch position and you hang out there until that position becomes comfortable and then you go a bit further. Simple.

Update, while this is still true, we have to nod towards the fact that we still don’t know what is being stretched or where the new range of motion comes from.

We know the muscle fibres don’t get any longer, and we really really do not want the tendons or ligaments getting longer.

Over the years I have worked with Tae Kwon Do folk and dancers who have stretched themselves passively to the extent they became “floppy” had no control of that range of motion and often struggled with pain and injury, usually in the knees, low back, hips and sometimes muscles.

Have they stretched the ligaments that are supposed to hold the body together? We don’t know for sure

But that “floppiness” was doing them no favours.

What are we actually stretching?

I prefer to think of this as the nervous system “allowing” the muscles to relax enough to allow greater range of motion.

So “Relax into Stretch” is a great title, we literally allow the body to let go of residual / habitual tension and sink into greater length.

To get the most out of this, take a big breath in and let it out in a big sigh.

Tension reduces with a sigh, and you will sink into that stretch.

Dynamic Range of Motion

My personal favourite so if you follow my work, the one you will be most familiar with.

There are two main ways to employ DROM.

Either moving through a full range gradually expanding that range as you warm up.

So if you’ve trained in WG-Fit, several of the Kyokushin Clubs around Dublin, Jungle BJJ and maybe even a few other places, you’ll be familiar with the 100 rep warm up format.

And maybe the head to toe joint mobility sequence.

These are examples of DROM.

We take the joint(s) and muscles through their current comfortable range, then as the body warms up, as blood starts to flow through the muscle, synovial fluid gets pumped into the joints, we move a little further, then a little faster.

The joint mobility sequence (look up "Dave Hedges Joint Mobility on the YouTube") is all about that synovial fluid, greasing each joint up and smoothing out it’s action.

The 100 rep warm ups are a little most muscle focused (There are also examples of these on the YouTube)

Now, if you wish to develop a specific range, go into the stretch and begin gently pulsing to deepen the stretch and then release it.

The pulsing is done in the last few degrees of motion.

So you go into the stretch, feel it just come on or just become uncomfortable, then you pulse there.

Push deeper, bounce out, push deeper, bounce out. Until you increase the range to a satisfactory amount or feel the target muscle wake up.

This method can be done for very high reps to get rapid increases in mobility, but as a warm up and cool down anything that gets the joints back moving is adequate.

Contrast Stretching

A bit like dynamic in that you’re moving deeper in that stretch space. Only for contrast you’re pulling yourself deeper by contracting the opposite muscles. So for a hip flexor stretch, you will contract and release the glutes, for a Hamstring stretch you’d pulse the quads.

It works on reciprocal inhibition where if a muscle on one side of a joint is pulling, the opposite side will relax to allow movement.

This method has gained a huge amount of popularity of late often going under the banner of “End Range Strength” and is foundational to the Functional Range Conditioning method “created” by Dr Adreo Spina.

I put the word created in inverted commas, not because I think he’s a fraud, I’m actually a fan of his work, but I think wrapping a concept up in a 4 figure certification is a bit much…

I find this works best if we use either passive or DROM to open the “back” of the joint, then hold a position close to end range and using tension on the closing side pull deeper.

For martial arts folk who want better kicks, this means we can get into a kick like position with the foot supported, do some DROM to get comfortable there, then we try to lift our foot off the support, hold a second and lower down again.

This is also seen commonly in the Muay Thai Wai Kru dance, where the fighter kneels into a hip flexor type stretch then lifts the rear foot off the floor holding it up with the hamstrings.

Almost, and I mean almost everyone I have do this gets a cramp in the hamstring the first time, take moment if you will to imagine a whole team of U15 hurlers, who all think they’re hard as nails and think stretching is for wimps, all rolling about clutching their hamstrings during a cool down stretch after an S&C session….

I both laughed and rolled my eyes at them.

Contrast work takes a muscle(s) into a very short position. Don’t be surprised if there’s a cramp.

I theorise this is weakness or rather unfamiliarity with the position and the nervous system getting a rude awakening!

Ballistic Stretching

Basically dynamic range of motion but on steroids. This is using force to ballistically load the tissues in their end range, going way beyond your voluntary range of motion. Leg swings would be an example. This is very effective but should be built up slowly, start your practice in a range of motion that you can barely feel, then gradually increase both speed and amplitude.

OK, ballistic stretching is still as controversial a subject as it was 30 odd years ago when we were told to stop doing them in Karate due to “new information”

That “new information” seems to keep cropping up every now and again and once again we’re reminded how dangerous this method is.

Is there a risk of muscle/tendon damage when ballistically throwing them into end range?

Absolutely!

Does this mean we need to be sensible about it then and use some common sense?

Duh!!!

So, let's take a leg swing for the hamstrings. We step forward and swing the leg up ballistically allowing the weight of the leg take the hamstring into length.

The leg then fall to the ground, or we let it swing through to load the next rep. Typically if it fall to the floor, we step through and do the other leg. Either / or, both are valid.

The first set should be done to around 50 or 60% range. So maybe swing to belly button height only

Next round, 70/80% or chest height

Next round, push it out towards 100%. And I mean towards, not right at it straight away.

Does this not sound like what we do in weight lifting?

We start with a light weight, then gradually add load each set?

Is that not common sense?

Does that mean the principles of “Progressive Resistance Training” and “Specific Adaptation to Imposed Demand” are as applicable to mobility / flexibility as they are strength / power?

Well knock me down with a feather……..

PNF

Proprioceptive Neuromuscular Facilitation which is a real conversation killer if you say it at a party!

This is the physio’s favourite.

In Contrast, you flex the opposing muscle to the one you stretch. In PNF you flex the one you are trying to stretch. So if you’re stretching your Bicep, you go to the stretch position and then try to bend your elbow. This typically sucks, but it does work.

Here’s some thoughts on this. If we’re really only tricking the nervous system into allowing us move further, this is just a great way to do that.

Why would the nervous system shut movement down?

Is it safety?

Very often this is the case, we need safety to ensure we survive the day and get a chance to pass on our genes. If we over stretch and cripple ourselves, we may not get home and we become vulnerable to any predators who may be watching.

So, again taking the hamstring, if we get into a hamstring stretch position, taking the muscle to perceived end range, or close to, we then contract that muscle isometrically. No joint move, just tension in the muscle.

Hold for 10+ seconds, you should be grimacing!

Now release the tension and in the moment that muscle is relaxing for a well earned rest, you sink deeper into the position.

Then you repeat this in the new position….

It’s hard.

But, consider this, if the muscle CAN contract in the new lengthened state, does that not suggest safety?

Are we not building the much coveted end range strength?

If we’re strong, we are safe.

The nervous system likes this and you get to keep that extra range.

There are more than these, but these are the big players.

Understand these, google the most common stretch positions, or go to a Yoga class, then apply these principles as you wish, to get the result you wish.

Why do they work?

If I’m honest, we don’t really know, the research changes every few years proving then disproving various theories on why it works. At the moment we’re pretty confident that we’re simply telling the brain and nervous system that these ranges of motion are safe to access and it can let the muscles allow the joints to go there. This fact is why using the strength (PNF/Contrast) and movement methods (DROM/Ballistic) generally have quicker and longer lasting results than passive or static stretches.

Perhaps a better question is, what do you mean by “Works” ?

Are you looking to achieve a certain position? If so how much flexibility do you need, and what is preventing you getting into that position?

Are you looking for maximum bendiness?

Are you looking for good all round mobility?

Are you coming back from injury?

As with everything, the best training is found by reverse engineering from your goal to your current status. So if the goal is to achieve the splits, and right now I can’t even swing my leg over my bike seat. At least I have my start and end points in place and can begin to plot a journey.

No end goal, even a temporary end goal, no journey.

But for general Joe, what works best?

General Joe just needs to move well. End of.

He needs to work on dynamic range of motion most of the time. It's what we use as our warm ups and is a fair description of the Anatomy in Motion protocols. After training a spot of PNF or Contrast work to the areas he feels tightest And maybe a bit of static in the evenings in front of the telly.

Athletes will require more targeted work.

Specific stretches to allow for smoother/less restricted movement in the planes required by the sport. Or to balance and recover from the rigours of the sport.

I’ll go into specific stretches for specific muscles in another post.

Most people have some awareness of the common stretches, so start there.

Whatever position you assume, take a minute to explore within that position to find the tightest line or lines and that is where you will put in most of your time and energy.

Now, get to it!

Regards

Dave Hedges

Are Cool Downs Really Necessary?

"Howareya Dave,

I was chatting to Seb briefly about this today, but I just read your last email and saw you were looking for questions.

This video came up in my YouTube suggestions over the weekend. The bit that I found interesting was about cooling down. The claim being it's regularly overlooked, but spending ten minutes after training can make a big difference to recovery, mobility, and injury risk.

I had a look through more of his content and he seems to advocate for relaxing into extended holds (two minutes plus), with a focus on nasal breathing.

I'd be interested to get your thoughts on this? And is there a cool down protocol you recommend?

Cheers

Thomas

PS I hope Seb, Mick, and yourself feel a sense of pride that since starting the morning classes the YouTube algorithm now has me pegged as kettlebeller. "

This is a great question, and I have deliberately left out the video link as it’s a longer presentation than the cool down segment in question.

If we use the analogy of a sandwich to describe a workout.

At either end of the sandwich we have the bread. The warm up on one side and the cool down on the other.

In between the bread is the meat (strength work) and veg (aerobic work)

All together, it's a delicious meal…….

Our hero is specifically asking about the cool down.

As far as I am aware, current research leans towards telling us that a cool down is largely unnecessary.

Where once upon a time we were told that it prevents blood pooling and reduces DOMS we now know that this is not the case.

So if you prefer an open sandwich, with only one slice of bread, you work away.

In healthy folk, blood pooling shouldn't be an issue.

It's basically difficulty in pumping blood back up the legs against gravity.

So a gradually slowing of movement, and elevating the feet is recommended to aid venous return.

The veins have one way valves so that once blood moves up the leg, i is prevented from falling back down again.

As there is no pulse in the vein, only in the arteries, we rely on the pressure from the heat and arteries with assistance from contraction and relaxation in the leg muscles to pump that blood up against gravity and back to the heart.

Pooling seems to occur when the blood pressure is elevated and the vessels dilated, as in during exercises and the venous return system fails to get the blood back up the body, against gravity.

In healthy individuals this should not be an issue.

Key word there: should

So, in short, after exercise, do not just stop. Move around some, walk and shake.

As for DOMS there is still so little known about it that we have no real evidence for anything that can prevent it.

With one exception

Familiar training tends not to create DOMS, new stuff usually creates DOMS

Stretching after training has not been shown to reduce DOMS, although your personal experience may differ.

So should we cool down, and if we do, how should we could down?

At the end of training your body is going to be about as warm and pliable as its ever going to be.

Your nervous system has all but given up and all it wants is to rest.

This opens the door to mobility and flexibility work.

There is an argument that lifting weights makes you stiff and tight. Inflexible if you will.

Again, this has been disproven in both research and anecdote.

Where we may find this to be a truth is if the lifting is primarily done using partial ranges of motion and there's no stimulation for full range.

Think powerlifting as an example

It's counterpart, Olympic Lifting is home to many very flexible athletes.

My point is if there is a specific range of motion, a specific element of mobility you wish to develop, or just generally want some movement to feel better, the cool down is the perfect place for that.

Start with some quite dynamic movements, slowing down as you do a few reps.

As the heart rate and breathing slow, slow the movement, hang out in end ranges for a bit.

Even going into static stretches at the very end.

For years I took people through variations of Yogas "Sun Salutation" out of which the WG-FIT "Quick Yoga" was born.

We would bang through a couple of sequences, then slow down for a couple and finish with hanging out in a couple of positions.

Usually the most work was put into either the most commonly tight areas, quads, hip Flexor, chest. Or the areas we had hit hardest in the training.

Anyone carrying injury would be prompted to do rehab work as their cool down, same structure, start with some gumption and gradually ease back as you return towards baseline.

Because WG-Fit was founded on martial arts and the needs of a fighter, and my background is martial arts and security work, much of the training is done with the idea that any rest periods must be used to get ready for the next actions.

We advocate deliberate, strong exhales which help bring the heart rate and respiration rate down.

We shake the muscles to remove as much tension as possible, potentially promoting the ease that blood and lymph flow to both clear waste while restocking the cells.

As we clear the CO2 build up, our mind remains calm and clear. Focussed on getting as close to homeostasis as possible so that when the bell goes, we are ready for the next round.

This is the WG-Fit way.

The method is simple.

Strong, audible exhales with zero emphasis on the inhale to start. Shake the arms and legs as if shaking the muscle off the bone.

Allow the breathing slow and become less aggressive as it feels right to. Allow more time for the inhale.

When you get an equal inhale and exhale, close the mouth and breathe through the nose.

All the breath to continually slow, 3 sec in 3 sec out. 3 sec in, 5 sec out….and so on. All through the nose.

As you do this, the heart rate will come down, the mind will clear and focus returns

You will feel human again. Ready.

If we do this for acute recovery between rounds, then doing it at the end of training is a no brainer.

That lost round may not be the last round.

There may be extra time.

There may be another opponent.

There maybe something else to do.

So acute recovery it is.

As the heart rate and respiration rate naturally slows, as we calm ourselves, and it becomes clear no further actions are imminent, then what?

This is where we capitalise on the plasticity our body currently offers.

We are warm, we are liable and we are tired.

Perfect time to work on rehab, to target a flexibility/mobility goal or simply work out any excess tension left in the body.

Stretching and developing mobility can be difficult when cold, but at the end of training, this is the perfect time for it.

In next weeks newsletter I will talk about the various methods we use for mobility / flexibility.

I’ll see you next week.

And if you have anything you want me to talk about in a future newsletter, hit reply and simply ask.

Your questions are important to me.

Chat soon

Dave

www.davehedges.net

www.WG-Fit.com