Exercise & Strength Training for Children
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
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
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
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
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
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
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