Concept2 Training Guide
Weight Training - Loading Table
<< An Alternative Weight Training MethodWeight Training for Children and Adolescents >>Table 7.3
| Loading Table | ||||||
|---|---|---|---|---|---|---|
| Exercise Number | Children | Adolescents | Juniors & Women | Club Men | Elite | Notes |
| 1 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Improve technique before increasing weight |
| 2 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Weights machine is better for beginners |
| 3 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | One foot forward for increased stability |
| 4 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Core stability exercise |
| 5 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Core stability exercise |
| 6 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Avoid leaning forward during the exercise |
| 7 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Beginners can place their feet on the bench |
| 8 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Teach beginners sound technique |
| 9 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Teach beginners sound technique |
| 10 | None | None | None | None | None | Beginners may be better with sit-ups |
| 11 | 2-5kg | 5-15kg | 15-25kg | 20-30kg | 30-45kg | Keep the chest in contact with the bench |
| 12 | Nil | Nil | Nil | 5-10kg | 10-15kg | Do not hyperextend by going too far past level |
