(22) RESISTANCE TRAINING EXERCISE COMPOSITION CHARACTERISTICS FOR YOUTH – A RECOMMENDATION FOR PHYSICAL DEVELOPMENT

Purpose: The purpose of this study was to quantify the resistance training exercise composition of programs designed for youth populations. Methods: The total and relative composition of resistance training programs designed for elementary and middle school aged children were calculated by organizing exercises into four categories; foundation, strength, power, and speed. Foundational exercises were utilized to develop foundational movement patterns such as squatting, hinging, pushing, pulling, etc. Strength exercises were utilized to develop muscular strength through resisted compound movements while power exercises introduced proper jumping and landing mechanics as well as Olympic weightlifting variations. Linear sprinting speed exercises were utilized to develop sprint mechanics, accelerative abilities, and maximal sprinting speed ability. The microcyclic structure of this program includes two sessions per week for one hour each day. Results: Weekly total repetitions for elementary foundation (week 1=160, week 2=160, week 3=240, week 4=160), strength (week 1=60, week 2=90, week 3=90, week 4=0), power (week 1=110, week 2=45, week 3=45), and speed (week 1=260, week 2=320, week 3=400, week 4=0) exercise composition differed from middle school foundation (week 1=240, week 2=240, week 3=120, week 4=240), strength (week 1=90, week 2=135, week 3=90, week 4=0), power (week 1=120, week 2=45, week 3=90, week 4=0), and speed (week 1=290, week 2=320, week 3=400. week 4=0). Weekly percentages of training composition for elementary foundation (week 1=22%, week 2=22%, week 3=34%, week 4=22%), strength (week 1=25%, week 2=37%, week 3=38%), power (week 1=55%, week 2=22%, week 3=23%), and speed (week 1=26%, week 2=33%, week 3=41%), differed from middle school foundation (week 1=28%, week 2=29%, week 3=14%, week 4=29%), strength (week 1=28%, week 2=43%, week 3=29%), power (week 1=47%, week 2=28%, week 3=35%), and speed (week 1=29%, week 2=32%, week 3=39%). Average weekly repetitions for both age groups were foundation (week 1=200, week 2=200, week 3=180, week 4=200), strength (week 1=75, week 2=112.5, week 3=90), power (week 1=115, week 2=45, week 3=67.5), and speed (week 1=275, week 2=320, week 3=400). Average percentage of training composition for both age groups were unique for foundation (week 1=25%, week 2=26%, week 3=23%, week 4=26%), strength (week 1=27%, week 2=41%, week 3=32%), power (week 1=50%, week 2=20%, week 3=30%), and speed (week 1=28%, week 2=32%, week 3=40%). Conclusions: Findings from this study provide insight into resistance training exercise categorization and composition for youth populations. In addition to repetition volume, percentage distribution of volumes displayed unique characteristics at the group level and when aggregated. Practical Applications: Acknowledgements: This research investigation was funded by the Clara Wu and Joseph Tsai Foundation.