Citius, Altius, Fortius: beneficial effects of resistance training for young athletes: Narrative review

Abstract

The motto of the Olympic Games is Citius, Altius, Fortius which is Latin for 'Faster, Higher, Stronger'. It is a clarion call to all competitors, including the youngest, to engage in training strategies that prepare athletes to be the best in the world. Existing research indicates that various forms of resistance training can elicit performance improvements in young athletes. Stronger young athletes will be better prepared to learn complex movements, master sport tactics, and sustain the demands of training and competition. An integrative training programme grounded in resistance training and motor skill development can optimise a young athlete's potential to maximise their athletic and sporting performance, while reducing the risk of a sports-related injury. Resistance training may be especially important for modern-day young athletes who are more likely to specialise in one sport at an early age at the expense of enhancing general physical fitness and learning diversified sport skills. Structured interventions that include qualified instruction; targeted movement practice; and strength and conditioning activities that are developmentally appropriate, progressive and technique driven are needed to attain a level of athleticism that is consistent with the Olympic motto.

Land Based Resistance Training and Youth Swimming Performance

“…There is a common perception among some swim coaches that resistance training will have a negative impact swimming efficiency due to increased drag forces resulting from excessive muscle hypertrophy and a decrease in flexibility [31]. However, in line with the present findings, evidence suggests strength gains in prepubescent individuals are primarily due to neuromuscular changes [32] and researchers and qualified strength and conditioning coaches should work to alleviate this misconception and promote the benefits of resistance training for young athletes [32].…”

National Strength and Conditioning Association Position Statement on Long-Term Athletic Development

“…Although a number of authors have previously discussed the role of long-term athletic development models in developing human performance or sporting talent (9,10,49,92,142,146), it is vital that practitioners acknowledge that the constructs of long-term athletic development are appropriate for youth of all ages and abilities (143). Although a systematic approach to the development of athleticism is required to prepare aspiring young athletes for the demands of sport (69), it is imperative that all youth, including those that are inactive, underweight, overweight, or obese are afforded the same opportunity to engage in dynamic, integrated, and evidence-based training programs that promote the development of both health and skillrelated components of fitness (75,143,144,180,182).…”

“…A meta-analytical review of 34 training studies showed that pre-and early-pubertal youth achieved resistance traininginduced gains in motor skills that were approximately 50% greater than adolescents (15), thus highlighting the increased trainability of motor skills in children. Aside from the development of athleticism, preparatory conditioning inclusive of motor skill and muscular strength development provides an appropriate strategy for reducing the relative risk of injury for youth during sport and physical activity later in life (69,80,111,112,190). Motor skill competence, and indeed the perception of motor skill competence, is an important antecedent of physical activity during childhood (42, 83,107,135,214,242) and adulthood (140,149).…”

New strategies in sport nutrition to increase exercise performance

“…In other sports such as rugby, weight lifting is used to add/maintain functional weight to the athlete and improve power on sport specific tasks is critical. An appropriately structured resistance training program will lead to improved strength partly through improvements in muscle mass [80]. An individual's strength is highly, but not wholly dependent upon muscle mass [81,82].…”