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Sports Workout Weekly => Issue #28
April 19, 2007


Here is this week's issue of Sports Workout. Remember... if you have any requests for workouts or training plans... or if you have a workout of your own that you'd like to contribute... I'd be delighted to hear from you. Just reply to this e-mail.

Warmest regards,

Phil Davies BSc., CSCS, CPT

P.s. If this e-mail doesn't format correctly in your e-mail software (i.e missing images, broken links etc) you can always see the contents when it's added to the back issues web page later today:

Click here for back issues page

If you can't click the link above here is the URL to paste into your browser:

Strength training for children is a controversial subject.

Stunted growth and deformity in later life are just some of the scare stories that you may have heard as a coach or parent. But, planned correctly and performed under supervision, strength training for children is not only safe but can actually help to prevent some of the serious injuries that can occur playing physical contact sports.

According to the American College of Sports Medicine (ACSM) if children are ready for participation into organized sport, they are ready for some form of strength training. Of course, this doesn’t mean they should be lifting heavy weights (or weights of any kind) but resistance exercises that use bodyweight and light medicine balls can be both safe and fun.

The circuit training format lends itself well to junior athletes. It forgoes the stress and strain of performing multiple back-to-back sets that you might see in a more traditional weight lifting session. It's also helps to keep a young athlete's interest up for the duration of the session.

Here are some simple guidelines for setting up a junior strength circuit:

  • Keep the number of exercise stations relatively low (6 - 9)
  • Alternate exercises to work different muscle groups i.e. lower body - upper body - core - lower body - upper body - core etc.
  • The session as a whole should be no longer than 15 - 20 minutes
  • Keep to one or two circuits maximum per session
  • Allow complete recovery between exercises (at least 30 - 60 seconds)
  • Use bodyweight exercises and light medicine balls over free weights
  • Avoid machines that are not designed for the length of children's limbs
  • One to two sessions per week is ample
  • Where resistance is used is should be light enough to complete at least 12 or more repetitions comfortably

    With those points in mind here is a sample circuit:


    Just a quick note to let you know about a brand new, printed Sports Training newsletter that's been released a couple of days ago...

    Set up by two highly-regarded athletics coaches, Patrick Beith and Latif Thomas, this exciting monthly journal brings together some of the world's most recognized coaches (see below for that impressive contributor's list).

    And during it's launch week (due to end in a few days time), new subscribers are being offered a 25% discount for life of their subscription...

    If you're in anyway serious about playing or coaching sport, wait until you see what's in The Speed Training Report...

    Each issue is packed with articles that cover a vast array of topics in athletic development. And while you might be forgiven for thinking it's all about speed - the founders are quick to state that this is the ultimate resource aimed at total athletic development. Every article is written by world-class coaches... individuals such as:

  • Brian Grasso
  • Mike Boyle
  • Irving 'Boo' Schexnayder
  • Lee Taft
  • Jeremy Boon
  • Brian Schiff
  • And many more...

    Each monthly issue is delivered the good, old-fashioned way - on crisp white paper and mailed to your doorstep (plus you have the option to access each issue immediately online from anywhere in the world). It also comes with an in-depth Audio Interrogation...

    With every mailing, you'll receive a CD containing an audio interview with a top coach or expert. And the newsletter founders promise to leave out the fluff and sales pitches!

    The Speed Training Report -- launch week special offer

    There's one more compelling reason to look into this during it's launch week...

    Patrick and Latif are offering some terrific free bonuses including a DVD, book, teleconferences and private consultations. But the one that really caught my eye was the free Technical Analysis...

    Simply send in video clips of your own or your athlete’s technique, and the experts at The Speed Training Report will break down the footage, comment on what's right and what's wrong and tell you what needs to be done to fix it!

    Why not do this...

    Order the first issue (before Monday to lock in the 25% discount and free bonuses). If you don't feel it lives up to your highest expectations Patrick and Latif will issue you a 100% refund on the spot AND you'll get to keep all the bonuses -- for free!

    Here's all the details:

    Click here for The Speed Training Report -- launch week special offer...

    In case you can't click that link above here is the URL to paste into your web browser:


    Last week I mentioned the imminent launch of Total Soccer Fitness For Juniors...

    It's now available for immediate download and as a Sports Workout subscriber, you have a chance to get it half price if you act quickly...

    I've created a special half-price discount page that will be open until midnight (EDT) Friday. This is a genuine offer not publicised anywhere on the site.

    If you're a soccer coach or parent, conditioning for children should be a subject you give a high priority to... especially if you want to give your young players the best chance of a long, injury-free and successful career in soccer and sport.

    You can learn exactly what book (and free bonuses) cover here:

    Total Soccer Fitness for juniors

    But please don't order from this page. If this is something you're keen on the half-price discount page is here:

    Click here for special half-price order page...

    If you can't click the link above here is the URL to paste into your browser:

    I hope you decide to take me up on this offer if you're involved in soccer. I genuinely believe it's the best (if not only) resource on this very important subject.

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