what is the recommended method for training a 13-14 year old male to
strengthen his ligaments and tendons?

Hello, joepvb-ga!

 I am assuming you are already athletically inclined and in good
shape. If not, you should already be doing moderate weight training
before you apply these techniques. Damage to tendons and ligaments
usually comes from overly strong muscles that exert too much pull for
the strength of the tendons, or from poor technique. However, if your
muscles are not strong to begin with, this form of training can do
more harm than good.

It is essential, if you take on this type of training, that you are
careful and extremely judicious in perfecting your training
techniques. In other words, no rushing or impatience!

 
The WeighTrainer
http://216.239.33.100/search?q=cache:Gl-XrZv-gHQC:www.weightrainer.com/training/tendons.html+strengthening+ligaments+and+tendons&hl=en&ie=UTF-8

"The Weakest Link: Strengthening The Tendons And Ligaments" is a
comprehensive article on the types of exercises that can be used to
strengthen the ligaments and tendons. The three recommended types of
training are plyometrics, isometrics and heavy negative weight
training. Please read the article carefully.

  It is extremely important that proper footwear and body mechanics
are applied to the plyometric training.

 Heavy negatives are an isolated form of training that can wreak havoc
on the tendons and ligaments if the weight is too heavy. Therefore,
don't be too quick in loading the weight.

 As for isometric training with weights....pay attention to the
warning:
  A word of warning: This type of training can cause dangerous
increases in blood pressure. For this reason, it is not recommended
that isometrics be held any more than six seconds. This increase in
blood pressure is due, at least in part, to holding one's breath
during the exertion.

Also, heed the warning at the end of the article:

 "A word of warning: Due to the sudden force applications these forms
of training can be dangerous! If great care isn't taken to warm up
properly and to practice STRICT exercise form it is quite likely that
you'll strain or tear a muscle! Overtraining will also increase this
likelihood."

***************************************************************************************

 I have been a personal trainer for many years, and have a very
athletic son who plays hockey. For this reason, I don't recommend this
form of training lightly. However, if you are extremely careful about
your training techniques, tendon and ligament strengthening is going
to go a long way in protecting you from injury in the future.

 And one more thing.......a word of congratulations to you for wanting
to take the best possible care of your body!

 If you have further questions, don't hesitate to ask.

 umiat-ga

Google Search strategy

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Request for Answer Clarification by joepvb-ga on 05 Feb 2003 07:43 PST

THE PROGRAM DESIRED IS FOR A 13 YESR OLD ALL AROUND ATHELETE. CURRENT
CONCERNS IS LOSS OF GROWTH USING
FREE WEIGHTS. PROPOSED PROGRAM INCLUDED SPEED BENCHES WITH THE BAR, 8
SETS OF 3, AND SPEED DEAD LIFTS WITH THE BAR 8N SETS OF 1'S. 2 DAYS A
WEEK. SUPPLEMENTED WITH 2 DAYS OF PLYOMETRICS, AND 2 DAYS OF FOOT
SPEED TRAINING USING START 3 STEP DRILLS, AND 10YARD ACCLEERATION
DRILLS.

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Clarification of Answer by umiat-ga on 05 Feb 2003 09:26 PST

Hello again, joepvb-ga!
 
 I'm sorry.....I don't understand if you clarification is a comment or
an additional question. You originally asked a very specific question
which I answered. (Strengthening the ligaments is very different from
a question about loss of muscle growth.)
 
 If you are concerned about loss of growth in the muscles, or whether
a training program is appropriate, I would be happy to address that in
another question. You may address it to me or another researcher.
Please be a bit more specific about your actual concerns, however.

 Also, be aware that 13 years old is a bit young to be worrying about
bulking up the muscles to a great extent. The body is undergoing rapid
change at that age. My son, who played hockey from the age of five,
grew 7 inches in a year's time, and went through a period where he
looked like he had never even played the sport. He lost all speed,
could hardly finish a shift on the ice, and basically stumbled all
over the place.

 Strengthening the ligaments so a young teenager can lift more weight
may not work, in reality. He may be starting a period where his body
demands the extra energy for its own natural growth, and trying to
lift more weight may actually turn into overtraining. You may have to
be patient. In fact, your patience may have to stay through the next
few years.

 He can still remain strong and work on speed and agility training.
The program you outlined seems within reason. Especially since the
weight training is only 2 days a week. And you are right, free weights
are only good up to the point where the ligaments and tendons can
sustain the movement. So it looks like you are on the right track.

 umiat

i am a first time user and was pleased with the rapid response and
answer with a referal