Strength and (what kind of training)?
Several times in this series, we have made reference to our youth program being focused on developing both strength attributes as well as conditioning attributes. While looking at aspects of strength, it is a little more clear what characteristics of movement we are looking to improve. To put it very simply for the purposes of comparison, it is being able to move with quality technique while under increasingly heavier loads. But when it comes to conditioning, there is more room for confusion.
The fitness world is filled with all kinds of buzzwords and vague terms that can make it difficult to understand what the purpose of each of these types of conditioning training are truly for. If we can have a very clear understanding of what our purpose and goal of our training session is, then our ability to accomplish that goal is elevated to new heights. A clear and attainable finish line will bring greater effort and focus, ultimately leading to more effective training and therefore better results.
There are currently two main types of conditioning training we will see within our youth training program here at Defy, High Intensity Interval and Sustained Endurance. These two styles are complementary in their effects while also providing a great deal of opportunities to include dynamic movements geared towards increasing mobility, speed, change of direction, acceleration, body composition, as well as both VO2 Max and aerobic conditioning.
High Intensity Interval Training (also known as HIIT) is based on bursts of extremely fast and powerful movements for a short duration, usually performed on a timer or for completion of a low number of reps. Once the set is completed, a proper rest period is required. In order to maximize efficiency and time in our sessions, big power movements will be paired in a sequence with slower, lower intensity moves with a different range of motion in order to allow for full recovery before returning back to the power movement. The purpose of training this way is to increase our ability to recruit our nervous system for maximal effort and to increase the top end of our body’s ability to convert oxygen into our bloodstream in order to oxygenate and power our muscles and tissue (commonly referred to as VO2 Max).
Sustained Endurance in our sessions consists of slower, lower output on machines or repetitive bodyweight movements combined with a series of weighted exercises in a dynamic range of motion. The purpose here is to remain in a lower rate of exertion in order to access our fat burning energy system in order to improve body composition, while also increasing mental fortitude to maintain better focus and awareness in a compromised state and simultaneously increasing the body’s ability to exert force and control over load for an extended period of time.
A third style of conditioning that youth should be engaging in that is also prevalent and very important is Low Intensity Steady State cardiovascular training (commonly called LISS). This is when a session includes consistent, repetitive movement done at a sub-maximal moderate pace. Slower paced runs, swimming, hiking, and so on are all common versions of this. The reason our program doesn’t currently include this is due to the fact that LISS is often found occurring incidentally in the general activities our youth are already engaged in. Both practices as well as live games of competitive and recreational sports the vast majority of our participants are engaging in, covers the brunt of the LISS level needed for our youth program to have success. Doubling up on this when our space is better equipped to address aspects of conditioning our youth are not already experiencing would be less impactful on their development, it is much more useful to instead be focusing on HIIT and Sustained Endurance.
These articles are here to provide better information and a more thorough understanding. This will lead to better performance, a better athlete, and a better functioning physical system.
Article by Neil Babcock – Youth Program Director
