Emphasis should be on dynamic concentric contractions. All exercises should be carried through a full range of motion. Competition is prohibited. No maximum lift should ever be attempted. Prescribed Program 1.
Training is recommended two or three times a week for twenty to thirty-minute periods.
No resistance should be applied until proper form is demonstrated. Weight or resistance is increased in one to three-pound increments after the prepubescent does fifteen repetitions in good form. Summary Research clearly indicates that boys and girls can safely improve their muscle strength and body composition through a basic and brief program of strength exercise. Although the long-term benefits of youth strength training have not yet been documented, it is logical to assume that leaner and stronger youth may become leaner and stronger adults. Developing a strong musculoskeletal system during the formative years may also reduce the risk of injuries and degenerative diseases during the adult years.