EDITORIAL
Lenford G. Levy (JAM)

MESSAGE FROM THE AREA REPRESENTATIVE
Neville "Teddy" McCook (JAM)

RDC REPORT
Lenford G. Levy (JAM)

SPEED AND POWER-ORIENTED TRAINING FOR YOUNG ATHLETES
Dr. Gudrun Lenz and Dr. Hans Jürgen Frolich (Germany)

ENDURANCE TRAINING FOR THE TEENAGER ATHLETE

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SPEED AND POWER-ORIENTED TRAINING OF YOUNG ATHLETES

by Dr. Gudrun Lenz and Dr. Hans Jürgen Frolich
(Germany)

The distribution of various training methods in the multifaceted
development of young throwers in the 13 to 14 years age group.

The main aim in the training of young athletes is a multifaceted development of their basic athletic potential that is transferred through well planned training into a specific level of performance for a particular age group. This allows an early identification of real talent and avoids the variability inherent in evaluation based on past championships successes. Making an assessment of young throwers based purely on championships results has led to discrepancies in systematic load increases. The multifaceted development approach promulgates a rational distribution of general and specific training means and emphasis between technical and conditioning training.

Consequently, the following tasks are applicable to the planning of training for young athletes in the throwing events:

• Development of general and multi faceted performance capacities: speed, jumping, power, general throwing capacities, general strength capacities and endurance. The development of strength capacities involves all muscle groups with the aim to improve power and at the same time reach a sufficient level of maximal strength and strength endurance.

• Development of general and multifaceted coordination capacities: improvement of basic techniques in all track and field events, as well as other sports, such as games, gymnastics, swimming, winter sports and the like.

• Development of specific coordinative capacities: improvement of technique in the four throwing events combined with the initial development of specific throwing capacities and weight training techniques.

The final target is well expressed by Rost (1989) in:

• a multifaceted and age correspondent development of biological functions and

• a highest possible development of neuromuscular coordination and widely varies sports skills.

Creating favorable conditions for the development of speed and power requires methodical placement of emphasis in the training processes on these complex capacities together with technical and coordination development tasks. Training should be focused to:

1 . Develop a model structure of the competition movement that is in timespace and dynamics close to the structure of the planned eventual target model. This is achieved by using implements that allow the athlete to reach delivery velocities and distances that correspond to the target performance.

2. Employ all training means in regulated volumes that are not excessive for athletes in this age group yet adequate to assure a satisfactory specific conditioning level for performance, learning and complex microcycles to assist the motor learning processes and, in particular, the development of speed and power.

3. Structure effectively the conditioning, learning and complex microcycles to assist the motor learning processes and, in particular, the development of speed and power.

THROWING TRAINING

The emphasis is placed on:

• the employment of multifaceted general and specific throwing forms with different coordination demands (different weight and mass implements)

• an explosive and powerful movement structure in all throwing exercises

• an optimal pretension created by an active use of lower extremities (legs)

• a conscious start of the delivery movement by the legs, particularly when lighter implements are used.

• a systematically increased load (implements) that corresponds to the explosive strength and power qualities of the athlete (see Table 1)

TABLE 1: PRINCIPLES OF A METHODICAL USE OF THROWING
EXERCISES IN THE TRAINING OF YOUNG (13 - 14 YEAR OLD) THROWERS

General throws: different implements, different delivery actions and different positions (medicine balls, tennis balls, cricket ball, batons, stones, etc.; one hand, both hands, forward, backward, sideways, hitting, pushing, slinging; standing, kneeling, sitting standing position, with a runup, rotating, etc.)

Specific throws: throw with the regular (competition) implements (shot, discus, javelin, hammer) and throws with lighter than regular implements and assisting devices.

	Mesocycles
	1 - 3	4 - 5	6 - 7
Emphasis on:
General throws	xxx	xx	xx
Regular implements	x	xx	xxx
Lighter implements	xxx	xx	xx
Number of throws in a training unit:
General throws	50 - 80	75 - 100	50 - 80
Regular implements	-	10 - 15	10 - 15
Lighter implements	10 - 15	15 - 20	15 - 20
Weekly frequency	2 - 3	3 - 4	3 - 4
Method: General throws - 5 to 8 repetitions in a series with 2- to 4 minutes recoveries. Specific throws - 5 to 8 repetitions in a series with 1- to 2 minute recoveries between single attempts, 5 to 10 minutes between series

STRENGTH TRAINING

The emphasis is placed on:

• relatively uncomplicated exercises that young athletes are able to control and master aimed at developing explosive power characteristics.

• a load range that allows for the fastest possible execution of the exercises (30 to 50% of the maximum in set with 3- to 5 minute recoveries in between)

• changing of the execution conditions (for example, joint angles) to vary the exercise in order to facilitate an explosive performance. This also applies to exercises against the athlete's own body weight (see Table 2)

SPRINT AND JUMP TRAINING

• Sprint and jump training must contain the coordinative technical demands of an intensive speed and power performance.

• Starts over short distances (10 to 30m) from different positions (standing, crouch, etc.) and with a
different starting signal 1, hurdle sprints over hurdles of various heights spaced at various intervals, as well as slightly downhill sprints, offer the maximal development possibilities.

• The same applies to single leg, and in particular double leg, takeoffs in jumping exercises to develop the jumping power of young throwers. This must take place without a load or with a limited additional load. The tasks are modified (height of hurdles, distances between obstacles, etc.) to correspond appropriately to the age and performance range of the young athlete (see Table 3A).


TABLE 2: PRINCIPLES OF A METHODICAL USE OF
STRENGTH EXERCISES FOR YOUNG (13 - 14 YEAR OLD) THROWERS

Weight training exercises (WT): snatch, bench press, press behind the neck, clean and jerk, different pulling exercises in front and behind the body, half knee bends, cleans, ankle exercises, etc.

General strength exercises against the athletes own body weight (GS): horizontal bar, wall ladder, gymnastic boxes, etc.: push ups, etc.
Gymnastics exercises (GE): trunk exercises with medicine balls, sand bags, partner exercises, exercises using different apparatus (wall ladder, climbing rope, etc.)

Exercise Machines

	Mesocycles
	1 - 3	4 - 5		6 - 7
Weekly frequency	2 - 3x (GE, GS)	2 - 3x (1x WT, 2x GS)	3 - 4x (2x WT, 2x GE, GS)	3 - 4x (2x WT, 2x GE, Gs)
Load range:	Explosive performance	30 - 50%	60 - 75%	30 - 50% 60 - 80%
Number of exercises per training unit	Gymnastics/general strength 8-10 Weight training: 3-5
Number of reps per series:
GE/GS	10 - 15	10 - 15	8 - 10	8 - 10
WT		12 - 8	8 - 5	8 - 5
Total repetitions:
GE/GS	150 - 200	150 - 200	75 - 100	75 - 100
WT		60 - 120	80 - 120
		60 - 100
Recoveries:	2 - 4 min.	2 - 4 min.		3 - 5 min.
Method: Pyramid system, progressive sets, stations, etc.

GENERAL TRAINING MEANS

General training means include al(types of activities games, gymnastics, skiing, ice skating, swimming, etc. that involve the basic elements of multifaceted physical and coordinative technical development. For example, the basic elements of the movement structure could include:

• Combinations of rhythmical running-throwing actions in different movement formats performed in various games.

• Combinations of leg and arm actions performed in various games.

• Development of rhythm in various movement patterns (jumping, rhythm runs, steeplechase, rotational jumps, gymnastics, etc.)

• Striking, slinging and pushing type throws in various games

• Support, pushoffs, stretch and swing elements in gymnastics (tumbling, apparatus)

TABLE 3A. PRINCIPLES OF A METHODICAL USE OF SPRINT AND
JUMPING EXERCISES FOR YOUNG THROWERS (13 TO 14 YEARS)

Sprinting: starts from different positions, flying start sprints, accelerations, hurdle sprints over low hurdles placed at shorter intervals, sprint ABC (coordination drills with emphasis on frequency).

Jumping: Single and double leg takeoff, horizontal/vertical, bounding, multiple jumps over obstacles (different height boxes, benches, hurdles), depth jumps (low height), high jump, long jump, etc.

	Mesocycles
	1 - 3	4 - 5	6 - 7
Sprinting emphasis:
Distances
10 - 20m	x	xx	xxx
20 - 30m	xx	xxx	xx
40 - 80m	xxx	xx	x
50 - 100m	xx	xx	x
Training unit volume	0.3 - 0.5 km	0.3 - 0.5 km	0.2 - 0.3 km
Weekly frequency	2 - 3	2 - 3	2 - 3
Recoveries	full active recoveries of about 4 - 8 minutes
Jumping emphasis:
Multiple jumps
5 - 10	xxx	xx	x
3 - 5	x	xx	xxx
Single takeoffs
Horizontal	xx	xx	xx
Vertical	xx	xxx	xx
Method: Double-leg takeoffs dominate. Both sides used in single-leg takeoffs. Recoveries: 2 - 3 min. between multiple jump series                    1 - 3 min. between single jumps

TABLE 3B: PRINCIPLES OF A METHODICAL USE OF GENERAL TRAINING MEANS FOR YOUNG ATHLETES IN MANY-SIDED AND SPECIFIC TRAINING

Training Means	Mesocycles
	1	2	3	4	5	6	7
General Training (games, gymnastics, swimming, winter sports, etc.)	xx	xxx	xx	xx	xx	x	x
Multifaceted training (sprinting, jumping, general throwing, general strength	xxx	xx	xxx	xx	xxx	xx	xx
Specific training (specific throwing)	x	x	x	x	xx	xxx	xx