Re:Weight training for teenager 13-15 - Throwing Events Discussion

Hi - I am a level 2 coach, and wanted to get some thoughts/suggestion around weight training for teenagers (which according to coaches around should not use weights until 15) - I find this a little odd, as in Norway i started pushing weights at the age of 13. Any feedback/comments or suggestion of conditioning/weight program much appreciated.

There is often controversy over this issue. The two arguments are that the growth plate is still open and weight lifting can stunt a developing human's growth. The counter argument is, first this is untrue, and secondly, that with young athletes you would not be doing a lot of heavy lifting rather technical development and skill acquisition.

My advice based on what I have learned and heard from many top coaches in this area is focus on technique, functional strength, coordination and maybe some body weight resistance exercise. Keep the loads low and the reps higher (10-12). So don't have them enter any power lifting competitions.

I began weight training with 14 and i think it´s important to learn the technique of clean and snatch before lifting big weights.

I would agree with twojchik and develop an athlete with speed, power, and balance. So much can be done outside of the gym like jumping, running hills, plyos and med balls. Each kid is different so there might not be one best answer except to talk with him and his family.
Cheers, from another Level II coach!

While there has been no data definitivly stating that weight lifting can damage growth plates that doesn't mean go out and have the kids lift heavy. I coach high school my self and I deal with freshman all the way to seniors. I am also a certified personal trainer with certifications in abs/back, speed, agility, and quickness. I do agree that there are many things out side of the weight room that can be done and I also believe that developing a thrower into an athlete not just a "hunk of beef" to go over there and throw, which seems to be the attitude of some coaches. But, I would not count out weight training at all. I personal don't think children should be doing 1 RM maxs. This are the most dagerous to the growth plates but doing lite weight at high reps should be fine for young athletes. But you will have to work each athlete at their own pace.