The 5x5 Foundational Resistance Training Program for Kids
Resistance training in youth (<12 years of age) continues to be a hot topic - despite position papers and guidelines from major sports science and medical organizations on the safety and efficacy of it when properly designed and supervised [see references below].
It is easier to build strong children than to repair broken men. -Frederick Douglass
With that said, many practitioners (and parents) use a variety of methods and programs to introduce youngsters to resistance training.
One such program is the 1x20 program popularized by Dr. Michael Yessis (Book: The Revolutionary 1×20 RM Strength Training Program). This method includes doing only one set of 15-20 repetitions for several exercises (often times 12-20 exercises) in a workout to cover all major muscle groups. Over the last few years, I have seen many youth, middle school and high school strength & conditioning coaches utilizing this method.
Re-considering the 1x20 Program
In my opinion, we should give further thought to the 1x20 program for young and/or novice (low training age) individuals.
One reason given for using the 1x20 method in youth is that the multiple repetitions will improve the learning of the movement skill. However, neuromotor skill acquisition may actually be hindered if the movement pattern is performed poorly. I have observed youngsters either performing the movement pattern poorly from the start of the set (thus doing all 20 reps poorly) or fall into poor form following multiple repetitions due to fatigue, or more often because of boredom and/or lack of focus and concentration. In the latter case, the attention span of the youngster needs to be considered. In either case, the reason for the 20 reps - improving the movement skill - is not accomplished.
Furthermore, although the strategy to include multiple exercises does expose the individual to several exercises, it is also time-consuming with sessions often lasting 45 minutes. Again, the attention span of the youngster needs to be considered as does the time allocation to strength and conditioning activities, which often takes a back seat to sports practice and sport skill development.
The 5x5 for the Beginner
An alternative approach to introducing a youth athlete to resistance training is a 5x5 program - or even 3 or 4 sets x 5 reps building up to 5x5 in a progressive manner.
Most strength and conditioning coaches will recognize the 5x5 workout as a common method to improve strength using compound barbell exercises (squat, deadlift, bench press, barbell row, hang clean) at high-intensity.
But, in this case I am proposing to use a low-intensity (body weight or light resistance, bar weight) with five exercises from the major movement patterns - squat, lunge, push, pull - for 5 repetitions that focuses on technique and motor skill learning. When teaching and coaching individuals in their initial experience with resistance training movements, I often say “Hey, let’s get 5 really good reps here” which allows the youngster to focus for the minute or so on executing 5 quality reps of the exercise. The change in task during the circuit also allows the youngster to have a cognitive break from the specific task which allows some time to gain feedback and/or create some mental reps to bring attention to the key points of the desired learning.
Over the 3-5 sets, the learner will accrue 15-25 repetitions.
This approach is also time-efficient. Using a circuit with no rest between exercises (or a quick rest for some brief feedback and instruction), this training session can be performed in 10-20 minutes.
Ideally, it is performed with a partner. Once person A completes the 5 exercises in succession, they perform either a rotational exercise (e.g. med ball), mobility (e.g. over-and-under the hurdle), and/or hopping or jumping and then allowed a short rest (15-45 sec) while Person B performs the 5 exercise circuit. Again, this secondary exercise occupies time and also allows for the learning and performance of additional foundational movement patterns and techniques that are performed in strength and conditioning programs. It is suggested that the session be conducted in a standard weight room facility to serve as a gateway to weight room etiquette for the young athlete.
An Example
Again, a main purpose of this program is to introduce young athletes to foundational movement patterns; thus, I would suggest starting with the the “big rocks”. Clearly, exercises can be progressed and other exercises can be substituted on additional trainings days (day 2 or 3 of the week) or added into the sessions as the training progresses.
Squat: Assisted squat using TRX straps promoting full range of motion
Horizontal Pull: TRX Row
Push: Incline push-up
Hinge: Barbell RDL
Vertical Pull: Dead hang (or add retracted scapula)
Each exercise takes about 12-20 seconds to perform (slow, deliberately, purposefully) so each round of the 5 exercises takes about 1 to 1 1/2 minutes. Following the 5 exercise sequence, the athlete performs a rotational med ball exercise, mobility, and/or jumping while the training partner performs the 5 main exercises. When performed in this manner, 3 sets will take about 10 minutes and 5 sets about 15-20 min depending upon organization, instruction, transition time, etc.
Here is a time-lapse of the sample session outlined above.
Again, this 5x5 program is meant as an introductory to resistance training and the goal is just that …. to introduce them to the weight room and master foundational movement patterns. It is not intended for large gains in strength. For some young athletes, this program may be suffice for a simple 2-4 week period. For others, it may serve as a way to be consistent with resistance training during busy periods of the sports and school schedule. For coaches, this offers a relatively simple approach to blend resistance training into the end of a sports practice when time is limited yet there is some value placed on general physical preparation of the young athlete.
…and don’t forget…
It is easier to build strong children than to repair broken men. -Frederick Douglass
Key Scientific Papers on Youth Resistance Training
The key scientific position papers and review papers are below for those wanting to really dig in or have as Exhibit A when being confronted about the evidence showing the benefits of resistance training for youth.