the youth strength training guideline established by the national strength and conditioning association recommends one to 3 sets of 6 to 15 repetitions for 9 to 12 years of strength training. each with appropriate weight load.
what is an appropriate weight?
in adults, some tests can be used like 1 repetition maximum (1RM) or even (10 RM) that represents the 100% of the participants then we can set the appropriate intensity according to the 100%.
in case of children strength training what stands for these measures?
In the same line, i would also wish to even consider the "specificity principle". This means that, there is a need to consider specific muscles to work on for the strength e.g. the Quads or the Hamstrings and employ the "progressive loading principle" on the manipulation of the intensity after finding the 1-Repetition Maximum (1-RM) and work on sets and reps as a percentage of this 1-RM, preferably, beginning with 40% to 50% of 1-RM for 3 to 4 sets and 8 to 15 reps.
Intensity is defined as EFFORT. To quantify effort is subjective. Some have used Perceived Exertion Scales. I would recommend quantifying strength training by charting progression each workout on a workout card.
thank you Mark Asanovich very informative answer, i have been using perceived exertion to do so. however, may you share sample of chart progression and workout cards or maybe recommend a reference ?
best regards!
hosam
I apologize for the late response. Please find attached some examples of workout cards to chart progression and chart percent improvement. Unfortunately, I can't find an electronic copy of my Perceived Exertion Scale. You could probably modify the Borg Scale to suit your needs. I hope this helps!
There are strong and less strong children. This is reality. I would evaluate their motor skills and not the strength in its complexity. They are too young
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