Make time for Less-Intense Training

 Strength and Conditioning Journal Oct 2006

 Avery Faigenbaum, EdD, CSCS, *D

 James McFarland, Med, CSCS

Summary: Training young athletes involves balancing the demand of practice and competition with the need for rest and recovery 

What you need to know. 

Key Points:

1. Children do not recover as quickly as adults from high intensity training
2. Children need more time to recover due to growth and development
3. Well-planned activity required to maximize recovery and return to optimal performance
4. Balance high intensity training with less-intense training (LIT)
5. Low intensity days end with pre-habilitation exercis

1. Train hard on your hard days, and recover hard on your low intensity days
1. LIT days are not days off but days that focus on recovery
2. Mix up and keep fun the LIT days – end with prehab exercises
3. Know what they are doing over the weekends to offset during the week
4. Know what other sports they are participating in and what their routines entail
5. They will perform better without injuries, fatigue and with proper recovery
6. Overtraining in young athletes is a serious concern
7. One-sport athletes may be at an increased risk of injury
1. Less intense off season activity may include participation in other sports to maintain fitness while improving in skills
8. Two common injuries are low back and shoulder
1. Focus prehab on LIT days on common exercises that may be prescribed in a rehab program for these injuries.
2. Use LIT days to reinforce key movements skills and training methods