Ural strongmen are known throughout the country. The age factor in powerlifting
Of course, different sports should be practiced at the right time. For the first time, the issue of age in powerlifting and weightlifting was studied comprehensively by K. Faent, a former coach of the official US federation. This man went through a huge amount of literature and studied the experience of teaching the junior category of triathletes. He produced one of the most comprehensive reports on age for a lifter.
The opinion of leading experts in the field of triathlon on this matter is very different. Some are sure that there should be no age restrictions in powerlifting (you can always start training with general physical training). Other world experts agree that the minimum age for sports is 13 years old. Other figures are also given on this issue.
Olympic weightlifting and eventing, of course, are very different from each other. But their approach to training young athletes is similar. According to the same Faent, children under 10 years of age who are engaged in serious weights can:
- get a serious injury to the spinal column;
- severely injure the knee joints;
- get bone damage in the form of epiphyseal detachment;
- overload the heart;
- break the psyche;
- bring the coach and section leadership to trial;
- undermine the authority of the sports institution and the authority of sports.
Such fears are not unfounded. Therefore, it is recommended that children under 10 years of age not be allowed to participate in weightlifting and powerlifting. If you want to develop the strength of your child, you can give him to any section of active sports or to the wrestling section. Injuries in these areas are much less, and you can get comprehensive physical training. A 10-year-old child should only lift weights under the strict supervision of a coach and caregiver. Such work should be allowed only in case of good physical fitness and supplied equipment. They are allowed to compete only when they reach puberty. For boys - 14-15 years old. For girls, as a rule, 13. The reason for this is that during the competition, teenagers experience enormous overload. This is an integral part of triathlon, which cannot be disowned. In addition, the specific position of the body poses a particular danger to the fragile bones and ligaments of the child. The teenager must reach puberty.
The coach must give the youth lifter a good base. A teenager has the right to engage only if he has high-quality physical fitness and a strong muscular corset.
For a triathlete, there is no concept of “old”. Many records were set by athletes who were over forty. But old age comes in every sport. When does it attack the triathlete? If you take good care of your car or any other thing, it will last for many, many years. This parallel can be drawn with the athlete. The body of the triathlete wears out under the influence of huge overloads with which he is forced to work. His cartilage, ligaments, tendons are depleted. The heart muscle gets tired, the metabolism worsens, the organs do not function the way they used to. As a result of injuries, hernias, ossifications and other unpleasant things are formed. No one is immune from old age, and this is obvious.
The training of children and veterans is a bit similar. At this age, you should work with great care, attention to detail and professional supervision. In technique, keep in mind that your joints are pretty depleted due to years of activity. Use the principle of leverage and make sure that the load is minimal. With the help of such principles, you will not only maintain health, but also show impressive results. It will take many, many years to strengthen additionally poorly developed muscles. But this behavior provides care for the joints. Training aimed at improving just such a technique, as a rule, ensures the achievement of high performance in triathlon. For veterans, the following training approaches are ideal:
- squat with a barbell high on your shoulders. The load will exert pressure mostly on the legs, but not on the back;
- press on the bench with a wide grip. This is necessary so that the shoulder joint is not subjected to too much load, unlike the one that falls on it with a narrow grip;
- the load during the execution of the deadlift is better to transfer to the legs, and not to the back;
Keep in mind that all of these principles may not apply to you as there are many different factors that come into play that need to be taken into account. These are not the only options for doing the job. Remember that your technique is a way to maintain joints and health, as well as prolong athletic longevity.
Find out if your child should be given weight training at an early age? What is useful and dangerous such a load for a young organism.
The content of the article:
Children are able to benefit from strength training and this is a scientifically proven fact. This topic has been fairly well researched, and there is no doubt about the results of the experiments. However, this is possible with the right approach to the training process. Today you can find out at what age you can engage in power sports.
The main misconception associated with a child doing strength training is that it can cause a delay in growth and development. Today, scientists have established that growth zones in preadolescence cannot be destroyed if the training process is chosen correctly. Moreover, Australian scientists are confident that strength training, on the contrary, can accelerate the growth and development of children.
Benefits of children's strength training
Let's note the most significant advantages of strength training for children:
- Increases the basic level of physical fitness.
- The ligament-articular apparatus is strengthened.
- The density of bone structures increases.
- Less risk of injury compared to other sports such as football.
- The child's self-esteem increases.
- There is a positive attitude towards sports and a healthy lifestyle.
When can you start exercising?
According to scientists, you can engage in strength training after the age of seven or eight. It is during this period that the skill of supporting posture is fully formed in children. Also during this period, the child is already emotionally mature in order to strictly follow the instructions of the coach. It is very important during the beginning of classes at this age to observe a strict technique for performing movements.
If a child is ready to play, say, football and wants it, then he can already do strength training. An important point in this case is the use of safe training methods and the child's enjoyment of classes.
It will also be interesting to note that in children, the strength indicator can increase significantly without muscle growth. This is due to the low content of anabolic hormones in the body, since the endocrine system is still being formed. For this reason, the growth of strength must first of all be associated with an improvement in the functioning of neuromuscular connections.
How to organize strength training classes for children?
Of course, at first it is necessary to use only the weight of your body as a burden. At this stage of the lesson, the child should get acquainted with the basic movements and learn the technique of their implementation. Only after that you can proceed to the use of expanders and, possibly, to work with free weights.
All shells should be selected so that the child can perform from 8 to 15 repetitions to a state of average level of fatigue. During the session, you should perform from one to three sets for each muscle group.
You should not spend more than two or three workouts per week, and the duration of each lesson, excluding warm-up time and a hitch, should be from 20 to 30 minutes. It is also important after completing the main part of the training to perform movements to stretch the muscles.
The intensity of the training should increase slowly and the children should complete all 15 repetitions without significant effort. Scientists believe that at this age it is better to underestimate the abilities of children, thereby leaving a lot of room for future growth.
In the pubertal period, the intensity can increase at a rapid pace and the child must begin to be introduced to the basic principles of periodization of the load. It is very important that children train under the supervision of an experienced specialist, who should focus on the technique of all exercises. Also, before starting classes, you should undergo a medical examination.
It is very important to separate a child's strength training from sports such as weightlifting and powerlifting. If the child has not yet fully passed the stage of puberty, then in his training program there should not be sets for one or three repetitions. This is possible only at the fifth stage of the Tanner scale.
The reasons for these limitations are the growth zones already mentioned today. Until the child is fully mature, they can be damaged, with serious consequences. Also note that children are not recommended to engage in an explosive style.
At what age can you start doing strength sports, you will learn from this video:
Our brave guys can not only lift wheels from BelAZ and railway rails, but also handle dumbbells and kettlebells like a beautiful girl, gently and carefully. Recently, such a sport as powerlifting, or in other words, power triathlon, has become increasingly popular. Its name comes from the English word powerlifting: power - strength, lifting - lifting. As the name implies, this sport challenges the athlete to lift weights.
Before you start powerlifting, you need to understand whether you want to be a professional athlete or not. Sport is hard work, daily strength training, injuries, an ascetic lifestyle - all in the name of victory.
Powerlifting is popular all over the world, its birth can be called the first US Powerlifting Championship in 1964. We discussed all the charms of this sport with the master of sports in powerlifting, vice-president of the organization "Bogatyrs of the Urals" Dmitry Nazarov.
- Dmitry, tell us what kind of sport is this - powerlifting?
Powerlifting is not lifting wheels and rails. In this sport, only a barbell is mainly used. There are three basic exercises, which include bench press with a barbell, squats with a barbell and deadlift. General powerlifting competitions are held, as well as in individual disciplines, and the corresponding category standards are awarded. People come to this sport both from the street, who have no idea about sports, and athletes who have been involved in other sports. The training program in powerlifting should be characterized by diversity. It must certainly include the basic exercises used in this sport. Begin the training cycle with ten squats, fifteen bench presses and eight deadlifts per set. When trying to master powerlifting, it is important to understand that in this triathlon you cannot divide exercises into favorite and unloved. Although over time it becomes characteristic for all athletes that they manage to perform some exercises better than others. In such cases, specialization programs help. Another, very important aspect is the correct technique for performing the exercise. The degree of correctness of the exercises will depend on the effectiveness, as well as ensuring the minimum degree of injury. You can not chase the working weights, while neglecting your own health.
At what age can you start powerlifting? Is this sport suitable for children or is it only for adults?
- In general, sports should be practiced with a child from an early age. But we accept children only from the age of 12 and give them general strengthening training, gradually increasing the load. The bones of the spine in children are still very fragile. Therefore, it is necessary to pay special attention to young athletes and notice any changes in their body. We work with everyone individually. Because with the wrong approach, you can not only develop, but also harm. Children mostly work with light weights. Further more.
- Do you need any specific data for powerlifting?
- No, they are not needed. We welcome everyone and everyone who wants to. Basically, of course, we try to attract young people, somehow help, guide them. So that they don’t hang out in the doorways, but go in for sports, work on themselves. In our sports organization, we have opened a kettlebell lifting section for beginners. Many guys come here to develop their muscles. And after these classes, they are already moving to work with a barbell.
- What exactly did this sport give you?
Any sport develops a person both physically and spiritually. There is confidence in yourself, in your abilities, capabilities. After winning the competition, wings generally appear and the desire not to stop there, but to move forward. Any training brings up willpower, character, discipline.
- How do you feel about charity?
Every strong person has a desire to help the weak. Especially when it comes to children and the elderly. For example, I always take old women across the road, and our entire company organizes trips to orphanages and boarding schools. After all, sport is not only training in the gym and competitions. It's also a showcase. We come to the kids and show them a power show, which includes tying nails into a knot, breaking bolts, twisting frying pans, shovels into a tube, twisting steel rods, breaking granite with a cleaver on a person and much more. The kids love it. And we hope that this will encourage them to go in for sports. All our performances are, of course, free.
How does your family feel about your work?
“My family is proud of me. Parents and beloved wife support. Come to all competitions. They cheer. And the little son, who is already 3 years old and 10 months old, is trying to take an example from me. Every morning my son and I pull ourselves up on the horizontal bar and do push-ups from the floor. I try to teach sports from an early age.
- What advice would you give to beginners, those who have just entered the sport?
Powerlifting is a tough sport that requires hard work, proper diet, injury tolerance, and total dedication. To lift such large weights, you need to have well-developed muscles of the legs, arms, back and chest. So the path from beginner to master in this sport is not only about doing three basic exercises. There are many other minor things to be done. So I want to be patient. Because the path is really not fast. Success doesn't come right away. You need to work hard, first of all on yourself.
Dear moms and dads! We are starting another project - "Children in Sports". In each new article, we will talk about the benefits and dangers for the child's body of practicing certain sports, about their development in Transbaikalia, about what successes young Transbaikal athletes achieve. We hope that our information will help you choose the most suitable direction for physical development for your child.
We decided to dedicate the first material of the new column to powerlifting. In light of the recent victories of 13-year-old Faina Mezentseva at the Russian Championships, this is probably the most relevant. And the coach of Faina, candidate master of sports Yury Fedorovich Andreev will help us deal with such a rather serious and partly seemingly childish sport.
Powerlifting (from the English words power - “strength” and lift - “lift”) is also called power triathlon in a different way. Its essence is to overcome the resistance of the most heavy weight for an athlete. The main competitive disciplines in this sport are the back squat, the bench press, and the deadlift. When they are performed, several joints work at once and almost all muscles are involved.
Yuri Fedorovich, tell us about your pupil.
Faina came to me to train two years ago. Little at all! 25 kilos total! The little hands are “so little” (Yuri Fedorovich connects the thumb and forefinger on his hand). But the girl is very strong! Her parents brought her to me - just then we had the first "asterisk" in Krasny Chikoy - Masha Rodionova, who was second at the Russian Championship in 2012. But Faina surpassed this result: she won the National Championships twice. I think at the age of 15 she can turn out to be a very good athlete.
- Aren't you going to higher starts in the near future?
And where even higher? This is the national championship! Further - only Europe and the world, but we have not matured yet. Literally. Faina weighs very little. Most recently gained 33.5 kilograms. And to go for international competitions, you need to have at least 43 kilograms. But I think it still will. There are plans, but life will show.
- What, in your opinion, helps the girl to achieve such results?
First, strength. She's natural, you might say. A mere mortal would never lift, but she - once or twice. Secondly, Faina is technical, very smart in this regard. You tell her: “You need to do this and that, understand?”. Nodding, "Got it." And he does everything the right way. Some say 100 times to no avail. It is very easy for me to work with her.
Faina Mezentseva became the first at the end of January of this year at the Russian Championship in classical triathlon, which took place in the city of Asbest, Sverdlovsk region. In total, the girl lifted 183.4 kilograms. And this, recall, with its own weight of 33.6 kilograms! At the National Championship at the end of March in Tula, the overall result was more modest - 170 kilograms, but also allowed me to climb to the highest step of the podium.
- Many believe that powerlifting is harmful to the child's body. Is it so?
I disagree fundamentally. Firstly, when children come, you teach them technique. One of the main tasks is that there are no problems with the back. Many say: the back hurts - it tore in childhood. And this almost becomes an argument not to play sports. But this is wrong. Back hurts? Go to the gym!
Secondly, training "out of the fire and into the frying pan" never begins. The load is dosed. Even if I know that the child can now lift much more weight, I do not allow this to be done until we come to the result gradually.
For some reason, many people ask about Faina if she will give birth. You know, if she is not destined to give birth, she will not give birth without doing anything. In addition, there are many examples of women in powerlifting who have become happy mothers.
- At what age can a child be given to powerlifting?
Watching who to give. We will talk about professionals. In principle, from the age of 10, you can slowly start classes. But, as for serious training, it’s better from 13. It’s not for nothing that competitions begin to be held from this age.
We have one boy who has been walking since he was 8 or even 7 years old. But we do push-ups with him, something like that, without weights. In general, it is already possible to do push-ups, press from 5-7 years old. This is a kind of preparation for powerlifting.
In 2003, preschooler Anton Orlov from Petrozavodsk was awarded the unofficial title of the strongest boy on the planet. With a weight of 19 kilograms, the child lifted more than 140 kilograms in the sum of three exercises. From the age of four, his father began to train with a barbell with a boy. Training was three times a week for an hour and a half. Also, the father was the coach of Yulia Borisova, the strongest girl in Russia. She started powerlifting at the age of five and already at nine she became the absolute champion of the country in the age category up to 16 years.
- What can you get from powerlifting?
A lot depends on the coach in this regard. Let's say we teach discipline. Late arrivals will not be accepted. It’s not worth talking about physical qualities - everything is clear.
Also, like, in principle, many other sports, powerlifting for children, especially from remote villages, is a kind of ticket to life. It is unlikely that the parents were able, for example, to send them to the central cities of Russia, and the trips to competitions are financed by the local authorities. And if you show some good results, then go ahead - the road to big sport is open, it all depends on you.
And, of course, health can only be strengthened (if you work with a professional trainer), and not tear, as many amateurs believe.
My son has been a powerlifter for five years. He started at the age of 12, in the 11th grade he decided to focus on his studies and warned the coach that he would do it “for himself”, and not work for the result, that is, without competition. The coach was upset and both lost interest in training based on the logic: why bother now?
The university had the opportunity to study, but there was no time, energy - and motivation, I guess. However, after coming home for the holidays, my red-bearded Viking started going to the gym again. And I thought: why am I chilling on the site for three years, and didn’t talk about powerlifting “based on personal experience”? Everything went through my maternal heart.
background
At 12, my son was a typical nerd. An excellent student, with a bunch of complexes - thanks to the school environment. Unconfident. Preferring books, TV and a game console to live communication. At school, there was no communication according to interests (and according to the level of intelligence) for him.
At first we tried to send him to one section, then to another. He was engaged in shooting, but without much enthusiasm. He did not have a trusting relationship with the coach - and this is the key to success. Well, then his virtual life completely corrupted.
Psychological blackmail went into action: until you start doing something (God, at least something, at least embroider with a cross!) we won’t buy a computer. A colleague went to the sports complex and recommended me her coach, who leads the powerlifting section. She knew the character of my child and was sure that they would develop a relationship with this coach.
Half from under the stick, half from interest - the son went to record. He was 12 years old, the coach said it was too early. But since the boy was tall, strong, he took him. The coach himself is the champion of Russia among veterans. Mostly adults go to him, but there were also schoolchildren. And there were girls. So my offspring finally filled the vacuum in communication.
But more to the point
The first years of classes were held without equipment. These were general strengthening exercises on power simulators, no one allowed him to lift heavy weights. Powerlifting is triathlon. Bench press, deadlift and squat. To say that it is very spectacular - no. Not figure skating.
Worked out three times a week. Left at 5:00 pm, arrived at 8:00 pm. Passed only in case of severe malaise. The regime—especially in high school—has been turned on its head. Daytime sleep and nocturnal insomnia. Be sure to sleep before training. In general, a lunatic. His studies did not affect his studies. Especially for immunity, too, but he was sick only during the holidays.
As he now admits, he did not work out of special love for the hardware. The attitude of the coach - time. I didn't want to let him down and disappoint him. Discipline two. Ambition three. Beautiful body - four. Well, about the body, I added from myself. I think he doesn't care. In general, he is such a ... philosopher. Self-confidence - five. Sufficient amount.
Core fear: weightlifting is injuries, it is a load on the spine, these are health problems - not now, then later.
We haven't had a single serious injury in five years. Shoulder somehow pulled, it was the case. Poorly warmed up before training. It was then that he was in the hall and recommended an ointment Nicoflex. And in general - not a single bruise. Only from equipment. For those who are interested, google what it is.
It all depends on a competent coach - so that he sees the condition of the athlete and does not give an excessive load. Correctly calculated his strength. The rest depends on the athlete: how much he controls his body, how accurately he coordinates movements, how technically he performs the exercise.
Next question: how expensive is powerlifting? Inexpensive. We didn’t buy weights, we worked out in sneakers, we just chose - in which it is more convenient for him to do exercises. Wrestling for the competition was issued by a sports organization. They bought overalls and a T-shirt, the overalls were new - 5 thousand rubles (at the prices of previous years), the T-shirt was used, got almost for nothing. Yes, also leggings for competitions and garbage bags for 60 liters - to pull on the equipment. Bandages, wristlets and a belt were also given out from the organization.
Sports nutrition. After training, I tried to feed him protein foods so that the “meat would grow”. But where else could he grow when we were already flying out of all the trousers and jeans like a bullet and could not buy anything on his swollen buttocks and hips? He didn't want to take anything on purpose either. In general, we had natural meat. Own.
The figure began to take shape and sculpt at the end of the first year of training. Press cubes. Triceps-biceps. Well, everything else.
I, the naive Gray Sheika, thought that "let her do it for herself, for her health, for her figure." But the boy needed ranks and CCM.
In general, we do not have one coach - there are three of them, and each has its own group. Here they compete with each other. The son began to show the first results at city competitions. The first medals, the first cash prizes.
He believed in himself, and the coach made a bet on him. After all, every coach wants to grow a champion. The question is: at what cost is he prepared to achieve this?
All serious competitions were away. This is usually a tiring road, not a very cozy haven and fast food. At night, the coach snored - so the son did not get enough sleep. At competitions, he showed good results, but they were worse than those in the gym. Stress, anxiety, fatigue affected. Here it was important to support at every stage, not to let them be disappointed in themselves.
Our greatest achievement is the third place in the championship of Russia in our weight category.
My son has the first adult category, according to the standards of last year, he would have taken the CCM, he really wanted to, but the standards were increased by 5 kg just before these competitions. However, the first adult category at the age of 16 is very good.
His highest documented results:
Deadlift: 225 kg
Bench press: 122.5
Squat: 225 kg
There are many contraindications for this sport. I won't even list them. The section is taken only with a certificate from a doctor. One boy showed good results, but was forced to leave weightlifting - progressive myopia.
To recommend or not to recommend is a very personal matter. I think that powerlifting is already in my son’s blood and he will do it. "For myself". We didn't have much choice in the city. Although the best sports in terms of forming the right character traits are team sports. Volleyball basketball. But they weren't interested. He is such an individualist. Weightlifting contributes to the formation of such negative qualities as stubbornness, incredulity. All this is. Well, there are quite a few positive ones - perseverance, diligence, endurance. I'm not going to judge objectively. And subjectively - the highest score. Still, five years of life, three hours, three times a week ... this is an indicator.
