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Exercise & Strength Training for Children
Make fitness part of your child's schedule!
More often than not, children (below the age of 18) attend kids' gym classes or youth athletic camps if and when they can fit in around their education, sports and daily life routines. Nine times out of ten, their parents direct their schedule!
Are you interested in learning more about gym training for kids? If so, here's everything you need to know!
Is it safe for children to train at the gym?
When I say going to the gym, I mean attending a facility supervised by a professional or at a training age where they are comfortable following a structured and monitored professional program that allows for feedback, discussion and coaching!
As long as kids aren’t using machines unsupervised or weights designed for adults, it’s very safe for children to train at the gym. Most injuries occur when kids are messing around on equipment – we at our children’s coaching classes we supervise them at all times.
When can kids start exercise and strength training at the gym?
It's important to understand that all children are different and develop at different rates. There is no 'right age' for a child to start gym training. However, a general rule of thumb is if they can participate in group sports, they're ready to begin strength training.
The key is that your children are coached and supervised by a professional. Here at InnerFight, we start coaching from as young as five years old – with the primary focus being on it being fun and learning essential skills, technique and body awareness.
What are the benefits of strength training for children?
We focus on strength training, mainly using their body weight and some light resistance work. This has a vast range of benefits, including:
- Increasing muscle and bone strength
- Protecting muscles and joints from sports injuries
- Teaching children proper form and technique
- Positive impact on mental health
Much like food, exercise is a fundamental part of a child's physical growth. Regular exercise helps your child develop the life skill of learning to move and use their body correctly. It also introduces your child to an environment where you must work hard – and have fun in the process!
InnerFight Kids & Teens Program
The best way to get the most out of your child's fitness program is to make it a part of their weekly routine. Consistency is key! We've developed classes specifically designed for children and young adults to teach them essential life skills delivered via a structured progression plan.
If you want to give your child the best chance to learn some of life's most essential skills, contact us today to discuss making fitness a part of their weekly schedule!
To book our kids & teens' fitness classes, or if you have any further questions, please email me at jc@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
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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!
More often than not, children (below the age of 18) attend kids' gym classes or youth athletic camps if and when they can fit in around their education, sports and daily life routines. Nine times out of ten, their parents direct their schedule!
Are you interested in learning more about gym training for kids? If so, here's everything you need to know!
Is it safe for children to train at the gym?
When I say going to the gym, I mean attending a facility supervised by a professional or at a training age where they are comfortable following a structured and monitored professional program that allows for feedback, discussion and coaching!
As long as kids aren’t using machines unsupervised or weights designed for adults, it’s very safe for children to train at the gym. Most injuries occur when kids are messing around on equipment – we at our children’s coaching classes we supervise them at all times.
When can kids start exercise and strength training at the gym?
It's important to understand that all children are different and develop at different rates. There is no 'right age' for a child to start gym training. However, a general rule of thumb is if they can participate in group sports, they're ready to begin strength training.
The key is that your children are coached and supervised by a professional. Here at InnerFight, we start coaching from as young as five years old – with the primary focus being on it being fun and learning essential skills, technique and body awareness.
What are the benefits of strength training for children?
We focus on strength training, mainly using their body weight and some light resistance work. This has a vast range of benefits, including:
- Increasing muscle and bone strength
- Protecting muscles and joints from sports injuries
- Teaching children proper form and technique
- Positive impact on mental health
Much like food, exercise is a fundamental part of a child's physical growth. Regular exercise helps your child develop the life skill of learning to move and use their body correctly. It also introduces your child to an environment where you must work hard – and have fun in the process!
InnerFight Kids & Teens Program
The best way to get the most out of your child's fitness program is to make it a part of their weekly routine. Consistency is key! We've developed classes specifically designed for children and young adults to teach them essential life skills delivered via a structured progression plan.
If you want to give your child the best chance to learn some of life's most essential skills, contact us today to discuss making fitness a part of their weekly schedule!
To book our kids & teens' fitness classes, or if you have any further questions, please email me at jc@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard 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
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
More often than not, children (below the age of 18) attend kids' gym classes or youth athletic camps if and when they can fit in around their education, sports and daily life routines. Nine times out of ten, their parents direct their schedule!
Are you interested in learning more about gym training for kids? If so, here's everything you need to know!
Is it safe for children to train at the gym?
When I say going to the gym, I mean attending a facility supervised by a professional or at a training age where they are comfortable following a structured and monitored professional program that allows for feedback, discussion and coaching!
As long as kids aren’t using machines unsupervised or weights designed for adults, it’s very safe for children to train at the gym. Most injuries occur when kids are messing around on equipment – we at our children’s coaching classes we supervise them at all times.
When can kids start exercise and strength training at the gym?
It's important to understand that all children are different and develop at different rates. There is no 'right age' for a child to start gym training. However, a general rule of thumb is if they can participate in group sports, they're ready to begin strength training.
The key is that your children are coached and supervised by a professional. Here at InnerFight, we start coaching from as young as five years old – with the primary focus being on it being fun and learning essential skills, technique and body awareness.
What are the benefits of strength training for children?
We focus on strength training, mainly using their body weight and some light resistance work. This has a vast range of benefits, including:
- Increasing muscle and bone strength
- Protecting muscles and joints from sports injuries
- Teaching children proper form and technique
- Positive impact on mental health
Much like food, exercise is a fundamental part of a child's physical growth. Regular exercise helps your child develop the life skill of learning to move and use their body correctly. It also introduces your child to an environment where you must work hard – and have fun in the process!
InnerFight Kids & Teens Program
The best way to get the most out of your child's fitness program is to make it a part of their weekly routine. Consistency is key! We've developed classes specifically designed for children and young adults to teach them essential life skills delivered via a structured progression plan.
If you want to give your child the best chance to learn some of life's most essential skills, contact us today to discuss making fitness a part of their weekly schedule!
To book our kids & teens' fitness classes, or if you have any further questions, please email me at jc@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
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
More often than not, children (below the age of 18) attend kids' gym classes or youth athletic camps if and when they can fit in around their education, sports and daily life routines. Nine times out of ten, their parents direct their schedule!
Are you interested in learning more about gym training for kids? If so, here's everything you need to know!
Is it safe for children to train at the gym?
When I say going to the gym, I mean attending a facility supervised by a professional or at a training age where they are comfortable following a structured and monitored professional program that allows for feedback, discussion and coaching!
As long as kids aren’t using machines unsupervised or weights designed for adults, it’s very safe for children to train at the gym. Most injuries occur when kids are messing around on equipment – we at our children’s coaching classes we supervise them at all times.
When can kids start exercise and strength training at the gym?
It's important to understand that all children are different and develop at different rates. There is no 'right age' for a child to start gym training. However, a general rule of thumb is if they can participate in group sports, they're ready to begin strength training.
The key is that your children are coached and supervised by a professional. Here at InnerFight, we start coaching from as young as five years old – with the primary focus being on it being fun and learning essential skills, technique and body awareness.
What are the benefits of strength training for children?
We focus on strength training, mainly using their body weight and some light resistance work. This has a vast range of benefits, including:
- Increasing muscle and bone strength
- Protecting muscles and joints from sports injuries
- Teaching children proper form and technique
- Positive impact on mental health
Much like food, exercise is a fundamental part of a child's physical growth. Regular exercise helps your child develop the life skill of learning to move and use their body correctly. It also introduces your child to an environment where you must work hard – and have fun in the process!
InnerFight Kids & Teens Program
The best way to get the most out of your child's fitness program is to make it a part of their weekly routine. Consistency is key! We've developed classes specifically designed for children and young adults to teach them essential life skills delivered via a structured progression plan.
If you want to give your child the best chance to learn some of life's most essential skills, contact us today to discuss making fitness a part of their weekly schedule!
To book our kids & teens' fitness classes, or if you have any further questions, please email me at jc@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
More often than not, children (below the age of 18) attend kids' gym classes or youth athletic camps if and when they can fit in around their education, sports and daily life routines. Nine times out of ten, their parents direct their schedule!
Are you interested in learning more about gym training for kids? If so, here's everything you need to know!
Is it safe for children to train at the gym?
When I say going to the gym, I mean attending a facility supervised by a professional or at a training age where they are comfortable following a structured and monitored professional program that allows for feedback, discussion and coaching!
As long as kids aren’t using machines unsupervised or weights designed for adults, it’s very safe for children to train at the gym. Most injuries occur when kids are messing around on equipment – we at our children’s coaching classes we supervise them at all times.
When can kids start exercise and strength training at the gym?
It's important to understand that all children are different and develop at different rates. There is no 'right age' for a child to start gym training. However, a general rule of thumb is if they can participate in group sports, they're ready to begin strength training.
The key is that your children are coached and supervised by a professional. Here at InnerFight, we start coaching from as young as five years old – with the primary focus being on it being fun and learning essential skills, technique and body awareness.
What are the benefits of strength training for children?
We focus on strength training, mainly using their body weight and some light resistance work. This has a vast range of benefits, including:
- Increasing muscle and bone strength
- Protecting muscles and joints from sports injuries
- Teaching children proper form and technique
- Positive impact on mental health
Much like food, exercise is a fundamental part of a child's physical growth. Regular exercise helps your child develop the life skill of learning to move and use their body correctly. It also introduces your child to an environment where you must work hard – and have fun in the process!
InnerFight Kids & Teens Program
The best way to get the most out of your child's fitness program is to make it a part of their weekly routine. Consistency is key! We've developed classes specifically designed for children and young adults to teach them essential life skills delivered via a structured progression plan.
If you want to give your child the best chance to learn some of life's most essential skills, contact us today to discuss making fitness a part of their weekly schedule!
To book our kids & teens' fitness classes, or if you have any further questions, please email me at jc@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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