Happy 2nd Birthday WST!

Thank you to our clients who have made us so
successful. We will continue to work to make you be the best you can be. A
special thank you to our dedicated staff – VickyZiolkowski and Kevin Olson, whose
dedication, loyalty and knowledge make them the best in the business.  We
have a lot in store over the next year – stay tuned for new offerings and
exciting news!

WST 2 bday


Youth Strength Training

At Williams Sport Training one of the most common questions we get is, is my child old enough to begin strength training?  Exercise physiologists and the American Academy of Pediatrics both support the implementation of strength and resistance training programs for young children. Studies show that a moderate intensity strength training program can help increase strength, decrease the risks of injury while playing sports, and increase bone density in children. Exercise physiologists aren’t the only ones recommending resistance training; the American Academy of Pediatrics has also put forth a pro-strength training for children statement.(1)

The American Academy of Pediatrics position on strength training supports the implementation of strength and resistance training programs, even for prepubescent children, which are monitored by well-trained adults and take into account the child’s maturation level.  There is one big limitation, the AAP suggests to avoid repetition maximal lifts. (1)  Lifting for your repetition max is lifting as much weight as you can for five, three, or one rep(s).  It is suggested the kids don’t perform maximum lifts until they have reached Tanner Stage 5 of maturity in this stage adolescents will have passed their period of maximal velocity of height growth. (1)

If appropriate training guidelines are followed, regular participation in a youth strength-training program has the potential to increase bone mineral density, improve motor performance skills, enhance sports performance, and better prepare young athletes for the demands of practice and competition. Resistance training enhances strength and muscular endurance in youth and children.  In pre-pubescent children, this increase in strength appears to be the result of neuromuscular activation and coordination supporting evidence that androgens (the hormones largely responsible for increased strength and muscle mass) are not needed for strength gain. With proper supervision, children and youth who participate in a strength training program are not at an increased risk for injury compared to children and youth who do not participate in such a program. (3)

Research has been done on moderate weight training programs with children as young as 8 years.(2) However, researchers also recognize the use of callisthenic-type exercises such as push-ups and sit-ups.  Body-weight resistance exercises are a good starting point for most children under the age of 8, or those at any age who are just starting a strength training program.  The object of this type of program is to introduce the body to the stresses of training and to teach basic technique.  After a foundation is established, light weight training can be introduced. Fleck and Kraemer recommend a training scheme of 10-15 repetitions and 1-3 sets per muscle group. The weight should be one that the child can lift for 10-15 repetitions without going to muscular failure.  Once a base has been established, the amount of exercises and the weight lifted can be increased. When a child has reached puberty (around age 13 for girls and 15 for boys) and a training foundation has been established, a more advanced periodized routine can be incorporated.(2)

The WST youth program in cooperates speed & agility with body weight strength training to increase coordination, increase motor performance skills, increase bone mineral density, and enhances overall performance.  Williams Sport trainers progress our youth athletes the appropriate and safe way to prevent injury and make them become better athletes!

1.  American Academy of Pediatrics Policy Statement. Strength, Weight and Power Lifting, and Body Building by Children and Adolescents. Pediatrics. 1990; 5: 801-803.
2. Fleck, S.J., Kraemer, W. J. Strength Training for Young Athletes. Champaign, IL: Human Kinetics, 1993.
3. Faigenbaum, A.D. Strength training for children and adolescents. Clinical Sports Medicine. 2000; 4: 593-619.


The accomplishments and awards received through the hard work and dedication of our fall season WST collegiate athletes!       

This past fall season was filled with tremendous personal and team accomplishments for many of our WST college athletes. WST is proud to have as clients:

  • 16 student athletes start nearly every game in their collegiate season
  • 5 teams have won their conferences
  • 10 teams who made the NCAA tournament
  • 3 teams who made it to the final four of the tournament
  • 3 athletes whose team was a finalist in the NCAA tournament
  • 1 athlete whose team won the NCAA Tournament

During this collegiate season a few of WST’s proud clients excelled during their respective seasons. To highlight a few outstanding performances that were consistent throughout the entire season we would like to extend our congratulations and appreciation to Tom Bull, Zach Chambers, Nickolette Driesse, Monique Goncalves, Tom Haskel, Rohan Sood, and Krista Longo.

Tom Bull, Tom Haskel, and Rohan Sood were all a part of an Amherst College side that finished 18-1-2 overall and won their third consecutive conference title. Amherst also went on 40-game unbeaten streak that dates back to last season (6th longest streak in Div. III history). Tom Bull was also named to the NSCAA All-Region First Team.

Zach Chambers, enjoyed a very strong season with Olivet Nazarene University. His side finished 15-5-2 and won the CCAC title for a second consecutive season. Chambers ended the season with a 0.89 Goals Against Average. Chambers, averaged 3.68 saves a game with 8 shutouts that led the conference.

Nickolette Driesse, and her Florida State side finished 23-2-3 this season. Nickolette had 28 appearances with 27 of them being starts. Nickolette helped her team win the ACC tournament for the second consecutive season and was named to the ACC all-Frshmen Team. Florida State made it to the College Cup Final, but lost to UCLA 1-0 in overtime. Nickolette finished the season with 7 assists and was called into the U-20 National Team Camp on December 10, 2013.

Monique Goncalves and Carlie Till and the Monmouth Hawks finished the 2013 season 17-2-2. Monique played and started in all 21 games for her side and was named first team al MAAC. Monmouth won the MAAC Regular Season Title and the MAAC Championship Title.  Monmouth lost to #24 ranked Penn State in the NCAA tournament.

Krista Longo and her Williams Smith Herons finished 23-1-0 and won the Division III National Championship this season. The Herons also won the Liberty League Championship. Krista finished with 8 goals and 3 assists in 24 games. Three of her eight were game winners and she scored in the 2-0 National Championship victory over #2 Trinity.

Others who have made it to the NCAA tournament include Megan MacDonald of Boston College (Final 4). Carly Rotatori from Harvard Clinched the Ivy league Title.  Amanda Haik of Middlebury helped the panthers advance to the NCAA tournament DIII final. Corey DeLaney of Dartmouth made first team all Ivy League and advanced Dartmouth to the Ivy League final.

Other standout individual performances were seen from Eliza Gray of Gettysburg was twice named Centennial Conference (CC) Defensive Player of the Week. Eliza also made second team all conference.  Matthew Nigro of William Patterson was named first team all NJAC

Congrats to all of our WST falls season athletes!!!

The staff at Williams Sport Training wishes you and your families a safe, healthy and happy holiday season and New Year!

WST, Where Only the Strong Survive!