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
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!
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
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
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
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)
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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