Acabo de publicar un programa en formato libro/libro de bolsillo sobre fortalecimiento y acondicionamiento para jóvenes en Amazon. El libro funciona como un programa con instrucciones detalladas y tarjetas de programa para cada sesión de entrenamiento y como un libro de registro con páginas de registro para seguir su progreso.

First things first:

  • Strength Training does NOT stunt growth

  • Adolescents can and should be lifting weights

  • The stressors of running, jumping, throwing and many sporting actions are often far higher than lifting weights in a controlled manner

  • Lifting weights will greatly reduce the risk of injuries during daily and sporting activities

  • Lifting weights will benefit an adolescent’s physical, mental and social wellbeing and will help to build a more disciplined, motivated and well-rounded individual

El programa está diseñado para desarrollar la fuerza y el acondicionamiento de adolescentes entre 12 y 16 años de edad.

Although there can be disparity between the physical development and maturity of adolescents between the age range of 12-16, this program has been tried and tested across the different age and ability levels and consistently produces brilliant results - the program has been used with complete novices and world-class youth athletes.

The program works through 4x 3-week phases:

  1. Familiarization: This phase acts as a preload (ease the body into the program), working with moderate volume (how much) and low intensity (how hard). The aim is to develop technique and build familiarity with the fundamental movements.

  2. Accumulation: This phase increases the volume while keeping intensity low. The aim is to build muscular endurance and an aerobic base (aerobic capacity) - exercise complexity increases.

  3. Intensification: This phase reduces volume while increasing the intensity. The aim is to build muscular strength, aerobic power and anaerobic power and capacity.

  4. Realization: This phase reduces volume and increases intensity further. The aim is to build max strength, speed and power.

The initial familiarization phase works on fundamentals and therefore, can be repeated numerous times if necessary.

The program works off 2 Strength Sessions and 2 Conditioning Sessions per week. You can choose to perform all 4 training sessions or any training split that suits you: 2 Strength Only / 2 Conditioning Only / 1 Strength + 1 Conditioning, etc.

Autor

Jason Curtis

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