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Why Children Need to be Physically Active
The Power of Moving
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
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!
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
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
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
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
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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