🤦♂️Common training misconceptions that we STILL need to dispel -...
Gerry DeFilippo@Challenger_ST
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Apr 13, 2026
~2 min read
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🤦♂️Common training misconceptions that we STILL need to dispel
- Strength training “stunts the growth,” of youth athletes
- Strength training makes you bulky
- Squat 2x your Bodyweight before doing plyometrics
- Mile runs = ideal for team sport athletes
🧵 A thread…
- Strength training “stunts the growth,” of youth athletes
- Strength training makes you bulky
- Squat 2x your Bodyweight before doing plyometrics
- Mile runs = ideal for team sport athletes
🧵 A thread…
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👦🏼👧🏻 Strength training stunts your growth
Unfortunately still perpetuated by some misinformed pediatricians
The research is PLENTIFUL showing this just isn’t true
Here are several articles & studies you can reference:
researchgate.net/publication/85…
Unfortunately still perpetuated by some misinformed pediatricians
The research is PLENTIFUL showing this just isn’t true
Here are several articles & studies you can reference:
researchgate.net/publication/85…
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Continued:
publications.aap.org/pediatrics/art…
If training is:
✅ Guided
✅ Sensibly progressed
✅ Centered on responsible progressive overload
✅ Emphasizing quality mechanics
It is OK & beneficial for a youth athlete
publications.aap.org/pediatrics/art…
If training is:
✅ Guided
✅ Sensibly progressed
✅ Centered on responsible progressive overload
✅ Emphasizing quality mechanics
It is OK & beneficial for a youth athlete
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💪 Strength training makes you “bulky.”
Frankly, this is just ridiculous
In fact, “strength,” (1-5 repetitions) is heavily neurological. That is, it depends on the nervous system
Lifting heavy, max loads, is driven by how well an athlete calls on motor units to create force
Frankly, this is just ridiculous
In fact, “strength,” (1-5 repetitions) is heavily neurological. That is, it depends on the nervous system
Lifting heavy, max loads, is driven by how well an athlete calls on motor units to create force
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Let’s look at Prilepin’s chart
This is one of the most commonly referred to charts in S&C & breaks down rep ranges
“Lift light & high rep to not get bulky.”
Actually, this can be MORE IDEAL for hypertrophic gains
This is one of the most commonly referred to charts in S&C & breaks down rep ranges
“Lift light & high rep to not get bulky.”
Actually, this can be MORE IDEAL for hypertrophic gains
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📦 Squat 2x your Bodyweight before doing box jumps
This goes against most common sense
Without structured training, most kids actively:
- Jump at a playground
- Jump during sports
This dated rule implies NONE of that should happen before you squat. Yeah, let’s move on 🙄
This goes against most common sense
Without structured training, most kids actively:
- Jump at a playground
- Jump during sports
This dated rule implies NONE of that should happen before you squat. Yeah, let’s move on 🙄
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🏃🏻♂️ “How are athletes getting in shape if they aren’t running distance?”
Leave the long distance running with Rocky in the 1970s
Upon further review many team sports are LESS active than you think
⏰ Get a stop watch. Time activity vs rest in your favorite sport
Leave the long distance running with Rocky in the 1970s
Upon further review many team sports are LESS active than you think
⏰ Get a stop watch. Time activity vs rest in your favorite sport
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🏈 In 2013, Wall Street journal conducted an examination of an NFL game
An avg NFL game takes over 3 hrs, but there is only ELEVEN MINUTES of gameplay
The average play lasts 4 seconds
Yet teams still use ridiculous conditioning tests in training camps
An avg NFL game takes over 3 hrs, but there is only ELEVEN MINUTES of gameplay
The average play lasts 4 seconds
Yet teams still use ridiculous conditioning tests in training camps
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😮💨 So while you need an adequate or base of aerobic capacity, it’s more to aid other predominate energy systems
It varies for other sports, but there is more stopping & going than you’d think!!
It varies for other sports, but there is more stopping & going than you’d think!!
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🔑 All in all, this is just imploring you to critically think about EVERYTHING you are told
Some notions dominate sports, society & training for decades, but aren’t actually accurate
Want to train SMART? Try OnlyStrength FREE for 7 days: onlystrength.training/sign-up-1
Some notions dominate sports, society & training for decades, but aren’t actually accurate
Want to train SMART? Try OnlyStrength FREE for 7 days: onlystrength.training/sign-up-1
