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Building Better Teens in the Gym
Want to get your teenager into the gym?
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
One-Hour Workout: Revving Your Swim Engine
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