One of my athls is a 13 year old female who is genetically predisposed to look and stay looking buff when she lifts. She is very strong and has the muscular anatomy to match. Her concern is that I want her in an offseason weight and plyo program but I am concerned about her gaining to much mass. She still wants to look like a lady…
What types of reps and intensity? Hi reps low weight? She will begin running in Dec for track training. I have not yet decided but more than likely she will run 200-400. FYI- Her weakest point of the race is her acceleration so obviously I would like to set the stage to develop explosiveness
lower reps (8-10) and around 5 sets. Even if she were to train higher reps, she wouldn’t gain much weight. Not enough testosterone. Make sure that it is A “properly designed and supervised resistance training program.”
I agree with you. I usually don’t start “weights” with kids till they are about 16 or so. Plyos are probably not a good thing either, but it is all relative. Bodyweight is still weight, as are med balls. As long as there is supervision and close monitoring of how the kid is feeling and doing, then things should be fine. Learning proper Oly lifting technique at a young age is never a bad thing. Nothing wrong with teaching it using a broom stick.
Actually, if done properly the clean won’t directly work the deltoid (at least not as a prime mover). If you are having them hi-pull (not efficient clean technique) as in an upright row you will get some shoulder development. A good clean is going to emphasize a straight-arm shrug at the top of the second pull to move the bar vertically, which will develop the traps more so than the deltoids. In doing the clean you are looking to develop triple extension (ankle, knee, hip). Now, a clean followed by a jerk would develop (somewhat) the deltoids. However, a good jerk is again going to require triple extension, and actually very little assistance from the shoulders. You are really dropping under the bar at arms length before it reaches the point of zero vertical velocity (upward movement).
As for the workout, I would not recommend replacing Squats with Leg Presses. IMO the Leg Press can be used as a good supplemental quad developer, but I don’t recommend it as the primary exercise. Squats (or any exercise performed on your feet) require proprioception (synergistic muscle recruitment) which is present in sport or every day life.
I prefer something like this:
Hang Snatch
Squat
Back Extension (or Glute Ham Raise)
Weigthed Step-up or
Lunges on an unstable surface (Dynadisk/Bosu Ball)
RDL
Upper Back exercise
Core Training
Power Cleans + Front Squats (only one day per week w/ FSQ)
Jerks (1 day per week)
Bench Press
Shoulder exercises
Core Training
Of course, a lot depends on where you are in your training cycle.
“Squats (or any exercise performed on your feet) require proprioception (synergistic muscle recruitment) which is present in sport or every day life.”
actually during balistic sports the feedforward control system is used instead of the feedback system (proprioception). so proprioception for the most part does not occur during balistic actions.
If we are talking about feedback in a system (which we are), then there is input, output and feedback. I have never heard of feedforward. I am guessing feedforward is the input from the mind of the athlete, to their body.
“If no sensory or propriceptive feedback is implicated, the mode of control is termed [i]feedforward[/I or ‘open-loop’ control (Smith & Smith, 1962; Green, 1967). Here, control is preprogrammed into the central nervous and neuromuscular systems by the visual and auditory systems before movement begins, so that ongoing monitoring mechanism are not involved” (51, Siff, Supertraining, 2003).
sry didnt see your post. most people kno about the bodies feedback system but odly enough almost no one knows about the feed forward system and this is the system we use as athletes for the most part and not the feedback system (for the most part). to understand the feedforward system its helpful to have a complet e understanding of the feedback system then making the distinction between the two is easier. the feedback system invovles your mind chossing a given task this task is sent to you muscles and they perform an action which may or may not be the originally desired task. sensory components in the muscle and surrounding tissues then send information back to the brain about tension position and so one the brain processes this info and compares it to the original task if it is not in the exceptable range of profecientcy then the brain send another signal correcting the task to get it closer to the given goal. the benefits of this system are that it is very flexible. you can make changes to get it just right (or close enough) the downside its slow (in sporting terms). on the other hand the feedforward system is very rapid with alot of the commands sent to the muscle occuring at the base of the spine (spinal reflexes) instead of comming all the way from the brain. the disadvantage of this system is that it isnt flexible. once the command comes down from the brain there is no fixing the motor task while its occuring. that is why it is so important to train properly so as to “program” your system to perform when the time comes. the feedforward system is involved in the control of all balistic muscle actions whereas you see the feedback system more in coactivation movements which are both ineffecient and time consuming. the feedforward system is developed for the most part during the ages of 6 - 8 (i believe, have to check the texts), but it can greatly be influeced training. hope that helps…