Recommended Training Loads for Teenage Athletes: A Guide to Optimal Development
Key Findings from Strength and Power Training for Young Athletes, Faigenbaum et al., 2019, Overuse Injuries, Overtraining, and Burnout in Young Athletes Brenner et al., 2024, and Physical Training and External Load Management in Young Athletes Palacio et al., 2024, The Association of Sport Specialization and Training Volume with Injury History in Young Athletes Post et al., 2017
Training young athletes is a delicate balance of enhancing performance while ensuring safety, longevity, and enjoyment in sports. Overtraining can lead to burnout or injury, while undertraining may limit athletic potential. For junior athletes, particularly those aged 12-18 in track and field, the correct training loads are crucial to optimising their development while preventing injury.
This article discusses the recommended training loads for young athletes, focusing on the balance between technique, strength training, and recovery. We’ll explore research-backed guidelines and provide insights into how to tailor programs for individual athletes’ needs.
1. Training Frequency by Age Group
Training loads must be adapted to the age, maturity, and skill level of the athlete. A one-size-fits-all approach is not effective, as younger athletes require different amounts and types of training compared to older ones.
Ages 12-15: Focus on Skill Development and General Physical Development
1-3 sessions per week focused on technique:
At this stage, the primary goal is to develop event-specific skills and coordination. These sessions should be light to moderate in intensity, focusing on technique rather than maximal effort.0-2 gym-based sessions per week:
Strength training at this age should emphasise functional movement, injury prevention, and foundational strength. Bodyweight exercises, resistance bands, and light weights are appropriate, with a focus on proper form.
Key Fact: 🏋️ 2-3 training sessions per week is the optimal balance for young athletes to develop foundational strength, technique, and prevent injuries.
Ages 16-18: Increased Load and Intensity, with Power and Event-Specific Focus
2-3 technique sessions per week:
Older athletes are ready to handle more intense training focused on refining technical skills, speed, and power for their event. Sessions can be more specialised, addressing the unique demands of sprinters, jumpers, or throwers.1-3 strength training sessions per week:
Gym sessions should now focus on building power, explosiveness, and event-specific strength. Olympic lifts, plyometrics, and heavier resistance training can be integrated under supervision.
Key Fact: 💪 3-4 training sessions per week for 16-18-year-olds maximises positive adaptations while minimising the risk of overtraining.
2. Recovery for Young Athletes
Young athletes, due to their developing bodies, need sufficient recovery time to avoid overuse injuries and burnout. Proper recovery allows the body to adapt to the training load, improving performance and reducing injury risk.
Incorporating Recovery Days
Regardless of the athlete’s age, 1-2 recovery days per week should be mandatory. After high-intensity sessions, a minimum of 24 hours full recovery is essential for adaptation and to reduce the risk of injury. This time allows the body to repair muscles, restore energy, and prevent overtraining. Active recovery, such as light jogging or mobility exercises, can be useful for maintaining movement without adding additional load throughout the week.
Key Fact: 🛌 Schedule at least 1-2 full recovery days, potentially after high-intensity sessions, to boost performance and prevent injury.
Overtraining Risks
Exceeding 16 hours of training per week significantly increases the risk of injury in young athletes. Research shows that young athletes who overtrain are up to twice as likely to suffer from overuse injuries, including stress fractures, tendonitis, and muscle strains. Coaches must monitor training loads to ensure athletes do not cross this threshold.
Key Fact: ⚠️ Training more than 16 hours/week doubles the injury risk for young athletes.
3. Strength Training: Key for Injury Prevention and Performance
Strength training is a critical component of athletic development for youth athletes. Not only does it build muscle, but it also enhances coordination, power, and injury resistance. The type and frequency of strength training should evolve as athletes mature.
Eccentric Resistance Training
Eccentric training, which focuses on muscle lengthening during movements (e.g., lowering weights), has been shown to be particularly beneficial for youth athletes. This form of training supports injury prevention by increasing muscle control and strength, particularly in the hamstrings and tendons.
Key Fact: 🔄 Eccentric resistance training supports strength gains & injury prevention in youth athletes.
Minimum Training for Adaptations
For young athletes, even 1 session per week in the gym can result in significant improvements in strength and performance. This is especially useful for periods when schedules may not allow more frequent sessions.
Key Fact: ⏳ Even 1 session/week can lead to significant performance improvements in young athletes and develop good movement technique that can be built on as the athlete develops.
Conclusion: Train Smart, Succeed Faster
The optimal training load for young athletes is a balance of technique work, strength development, and recovery. As they progress, athletes should gradually increase the frequency and intensity of their training to suit their event and individual needs. Strength training, particularly eccentric resistance work, is vital in building a strong, resilient body, while adequate recovery ensures long-term success. Ultimately, the key is to train smart, not just train hard, to unlock an athlete's full potential.