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
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
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
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
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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