Strength Training for Youths: Post-Puberty

Last post delved into training strategies for kids pre-puberty. Today we’ll discuss weight training suggestions for kids after they’ve hit puberty. As I stated before, the American Pediatric Association states that puberty starts around 8-13 (girls) and 10-14 (boys). While a 10 year-old girl might be at the same sexual maturity as a 16 year-old girl, physically, mentally, and emotionally, they’re vastly different. Therefore, I’m not going to train a 10 year-old the same as I do a 16 year-old. So what’s different? To be perfectly honest: not much. The same principles of training youths apply across the age span. 1. Address and improve movement quality 2. Improve body awareness, muscular control, and coordination 3. Progressively overload (add weight or increase the […]

Strength Training For Referees: The Other Side of Athletics

Lift. Heavy. Things. That’s a shocker, right? But seriously, strength training regularly is exactly what refs and umpires need to stay in tip-top shape and last through the last second of the game. Weak referees tire, fall behind, and are not a metaphoric coursing river. The physical demands of referees, at least the ones who run around with the athletes, do not deviate much from what is required of the athletes themselves. And those judges/refs who don’t run around, you should still lift heavy things as a general rule for conquering life. The basis of all movements (including standing during a whole match) is strength. Does your back get achey towards the end of the match? Prevention lies in the iron: Granted, […]

Conditioning Strategies for Field Refs (Including Basketball and Hockey Refs)

If you’re a referee for any of the field sports (football, soccer, rugby, field hockey, lacrosse, basketball, and ice hockey.. etc) you’re well aware that there is a fair amount of jogging, sprinting, backpedalling, and dodging players throughout the course of a game/match. Here’s some fun facts for you: 1. Elite level soccer refs, head and assistants, run on the average roughly 10km and 7km, respectively per match. Not only that, but of that total distance, roughly 2km and 1km (respectively) is sprinting. That’s a lot of sprinting! 2. In that same study of soccer refs, researchers found that main refs work at about 85% of max heart rate and assistants work in the 77% range. Again, that’s a pretty […]