Getting strong is relatively easy, but preparing to get
strong is hard. This is not to demean or disparage anyone's ideas, rather it is
reaction to what I have seen throughout my career. It is easy to get someone on
a strength training program and load them up and make very significant measurable
strength gains on traditional exercises in relatively short periods of time.
There is nothing wrong with traditional exercises, we need them and they have
a place. What I have seen though is a lack of an investment in preparation to get
strong. This previously came from traditional physical education which included a
myriad of movement skills that emphasized the ability to handle body weight in
many different positions and angles. To prepare to get strong demands starting with the
ability to handle bodyweight exercises and building across a continuum progressing
the heavy external loading appropriate for the sport or activity you are
training for. It is a process, slow and methodical in most cases. With post pubertal
boys who have a huge anabolic advantage the temptation is to load them quickly.
Even though they respond quickly, this is a mistake. Taking a year or longer to
carefully and methodically progress and learn and master correct technique will
result in significantly greater strength gains in the long term. In addition it
will serve to protect the athlete from injury. I like to think of it as an investment in long-term
strength gain. Build structural strength, great joint integrity, and sound
technique but also be sure to develop other
athletic qualities in parallel to the strength development. This is not revolutionary,
it is common sense give a little at the beginning and get a lot at the end.
Ultimately we have to get them strong and to do that you need external
resistance. If the sport demands that you move another person or propel a heavy
object then those demands are different than if you are preparing to hit a golf
ball. The girls on my volleyball that have gone through the progression were
all able to squat 11/2 their bodyweight. Is that necessary to be a great
volleyball player, I am not sure, but one thing I do know is that their ability
to handle jumping loads has increased significantly. In some cases it took
three years to get to that level, in another one year. It really depends on the
adaptability and trainability of the athlete. In summary to get them strong
invest in the preparation necessary to get them strong.