U14 Weight Training

[Cymro]

No. 1 son is finishing U13 this season and will be U14 next. as a No.8 He's keen to bulk up a bit, however I've been reluctant to allow him to weight train feeling he's been a bit too young. In the last year he's grown a lot (now 5' 8" at age 12 (13 in a couple of weeks)) and is about 9.5 stone.

Any advice as to what if any weight work he should do ? I understand free weights are the method of choice.

 

[Davet]

I would not encourage weight training at that age, the bones are still grwoing and weights may well distort growing bones. They distort adult bones as well - the skeleton is a living organ and responds to excercise as does musculature - but in those under about 17 /18 the effects can be undesirable.

If he wants to excerise then he would be better using his own bodyweight as resistance - press ups, pull ups, sit ups, squat thrusts, star jumps etc. The traditional schoolboy gym stuff.

 

[Staybound]

I definitely would avoid weights and, as the previous post suggests, would work on bodyweight resistance. I'd also invest in a Swiss Ball and work core stability. I believe that core stability is the most important asset after anaerobic fitness for a forward. You can get some good exercise DVDs with these things. Even for adults - bodybuilding can be a mistake unless done in a very focussed way. I always felt it slowed you down.

 

[Simon Thomas]

No weights until 17 / 18 in my view, and even then with care as bones, muscle, tendons, etc are still growing and balancing.

of course lots of use of traditional own bodyweight excercise techniques, and expecially cardio-vascular work.

plus yoga type stretching and flexibility excercise

keep him on a decent diet, off the fags / drugs / alcohol, and out of fast food outlets

 

[PaulDG]

Shokk are a specialist company that operates franchises that provide special equipment and qualified instructors for weight training for juniors.

Might be worth a look if there's one near you.

 

[Adam]

The local gym allows children to join the gym at age 14 but they don't allow them to do free weights. Additionally, they have special teen trainer (14-16) sessions, for one supervised hour a day. These sessions allow them to do whatever but they suggest doing more cardio machines and less of machine weights.

What I'd suggest is if the local gym has a facility like this, enrol him. If not, possibly go down with him so you can see what he is doing (or possibly give him sessions to do).

 

[Dixie]

I've been through this with my son recently (U.14). See these RFU resources:
http://tinyurl.com/p3bgg9
http://tinyurl.com/c5d88r

Conclusion
31. Young rugby players need a long term, comprehensive skills and conditioning programme that includes well planned and supervised strength training from an early age. This is desirable for all young players who might eventually play club rugby as adults; it is essential for young players who aspire (realistically) to play at the elite level.

http://tinyurl.com/pw6tg4

Children from seven to ten years old may be introduced to simple exercises, such as
lunges and step-ups, with child-sized barbells (or barbell substitutes such as broom handles or dowels) and dumbbells. They must be taught - and demonstrate that they have learned - the correct technique in all the exercises in the programme. No resistance should be applied until they can demonstrate correct form without additional weight. There must be a gradual, progressive and manageable increase in training volume. At this age, up to three sessions a week of around 15 minutes would be beneficial.

I have a RFU-recommended programme at home, which I will attach when I get back from work.

 

[Andyp]

I was looking for an article from a London Irish conditioning coach I think but found this instead.

http://www.community-rugby.com/comm...ent - strength training for young players.pdf

Agree press ups and pull up should be enough for most players however there are exceptions. It comes down to being sensible and keeping an eye on their training.

 

[Simon Thomas]

I have a fundamental difference of opinion with the RFU in their focus on power and strength, and believe more cardio-vascular work is better for the immediate post adolescent years.

This RFU 'power' policy has created a generation of muscle bound supplement fed 'monsters' and a pre-occupation with a contact style of rugby, rather than evasion and guile.

As always it is a question of balance, and I believe that the balance has swung too far to the power / strength side in recent years.

 

[Andyp]

Would agree that bulk isn't necessary but strength is for personal well being and enhancing skills. How you do that depends on the player and the role. I aim for lean, strong players to play open fast rugby. Other teams like big heavy forwards and walk the ball around the pitch. My players have the strength to compete and the speed to move the ball quickly across the park.

Certainly don't want gym monkeys.

 

[ddjamo]

cymro: full range of motion free weights with low/moderate weight will not hurt. think: bailing hay, cutting logs, moving bricks, etc...that work won't hurt him...nor will some very strict form, full range movements. but I would still emphasize body weight movements first. pull ups: close grip, hammer grip, wide grip. push ups: close, diamond, wide. dips: lean forward, upright. good form squats are key...if you want - start with the hack squat machine - full range to the bottom. won't hurt him a bit. stick in the 15-20 rep range and he won't overload any joints/tendons. has to be taught proper form though...no bouncing around.

 

[Cymro]

Thanks all, very useful discussion. I await the evening shift

 

[Tryer]

Exactly the same for my son but he players hooker, 5ft 6 and 11st. Having spoken to some "experts" I think we in the rugby fraternity have a preception of using weights to "bulk" up which I think we agree is not ideal when growing. I was told to change how I think of it as resistance training using weights. As your lad is already playing he will already have rugby strength and rugby conditioning from the position he is playing. The resistance will help him gain power and strength without building muscle bulk...... does he or more you really want that at 13/14. Resistance can be provided by small weights, the big elastic band thingys etc. the objective is not to put undue stress on the muscles only a slight increase in resistance in performing the excercise. And has already said his own body weight can be used in this way.

 

[Lee Lifeson-Peart]

A healthy diet and the training they would ordinarily do should be sufficient. From what I've seen of representative rugby getting your dad in the county set up will pay better dividends. All the weight training in the world will be for nought when you're up against a 15 year old prop with a beard!!

#2 son is 15 and does some very light weight sessions with his team which he doesn't particularly enjoy anyway!

#1 son is 18 and has just started weights but just as part of his general fitness regime not because he wants to be the bulkiest #6 around.

 

[Dixie]

This RFU 'power' policy has created a generation of muscle bound supplement fed 'monsters' and a pre-occupation with a contact style of rugby, rather than evasion and guile.

As always it is a question of balance, and I believe that the balance has swung too far to the power / strength side in recent years.

I'm all in favour of evasion and guile, and still think of Jerry Guscott as the most exciting centre of my time. The closest we see to his style in the modern international game is Delon Armitage, but if you put DA in at inside centre, he still has to defend against Ma'a Nonu. There comes a point where strength training becomes less an attacking option than a defensive necessity, bearing in mind most teams will have at least one bullocking three-quarter of the dimensions of a serious forward.

 

[Simon Thomas]

..

...but if you put DA in at inside centre, he still has to defend against Ma'a Nonu. There comes a point where strength training becomes less an attacking option than a defensive necessity, bearing in mind most teams will have at least one bullocking three-quarter of the dimensions of a serious forward.

and it has always been thus

thinking back to the 70s, England had Peter Warfield, Charlie Kent, Richard Cardus, etc and of course Ray Gravell was the ultimate crash-banger for Wales

15-16 stone, 6'0" plus and sub 12 sec sprinters, but correct tackle techniques would bring them down

 

[andyscott]

..
but correct tackle techniques would bring them down

Something about nail and head there Simon, spot on. Trouble is, it is not taught very well, if it is, it isnt put into practice.

Look at J Wilkinson, superb tackler, and yet he isnt all that bulky, compared with all other players. (well when he isnt injured )

 

[Lee Lifeson-Peart]

Look at J Wilkinson, superb tackler, and yet he isnt all that bulky, compared with all other players. (well when he isnt injured )

The bit in brackets says it all.

"Who's that man in the wheelchair, Grandad?"
"Why that's Jonny Wilkinson - he was a superb tackler you know!"

Rob Burrow at Leeds Rhinos is a superb tackler (5'5" and 10.5 st) however he cannot stop players offloading and has been knocked unconscious twice this season. His attacking prowess may or may not make up for his physical shortcomings in defence depending on your point of view.

You don't have to be massive but ultimately a good big 'un beats a good little 'un.

 

[Lee Lifeson-Peart]

..

thinking back to the 70s, England had Peter Warfield, Charlie Kent, Richard Cardus, etc and of course Ray Gravell was the ultimate crash-banger for Wales

The big crash merchant was usually complemented by the elusive runner

Dodge and Woodward, Carling and Guscott, D'Arcy and BOD, Sella and Charvet, Horan and Little

Bunce and Little were both the precusor of similar centres - in time blokes just got bigger.

It'll be a sad day when Traille and Jauzion are the blueprint for a club centre pairing but c'est la vie.

 

[Andyp]

i think partof the problem with Wilkinson is that his tackling is spirited rather than technially good. He tends to throw himself as hard as possible into the contact rather than use technique.

Argentina vs France in the last world cup, the Argentines tackled low and brought the french down so quickly the off load as more or less killed off. The All Blacks are big lads but not muscle bound to the degree that they can't move. They also appear look to commit players but avoid the contact that takes them out of the game or slows the ball down.

If you look at the players across the team in Super 14's kick and chase, they are starting to equal out a bit i.e the forwards a little leaner just so they can try and get to where the ball lands before it gets kicked again. i have know doubt that they are just as strong.