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Building Better Teens in the Gym
Want to get your teenager into the gym?
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
It's important to note that all kids and teenagers should be active and have the opportunity to participate in sports and activities while growing up. I previously wrote a four-part series on four sports I think are great for kids growing up!
The focus is on building better teens in the gym in a way that sees them learn and provides longevity to their personal and sporting lives. With the ever-increasing demand of the "young athlete," especially in the school environment where the individual is seen as having potential within a specific sport, I see more and more young broken teenagers where their injuries are not coming from the sporting fields or courts.
Should you be letting your teenager enter a gym, the short answer is yes; however, it should be within a controlled environment where they are being taught and ultimately coached!
Building better teens is precisely that, building from the ground up with solid foundations that allow them to reach their full potential. For the general population, it starts with movement and then proceeds through the following points.
Movement – understanding what they know, how they move, their limitations and strengths are, this is where you start to build a solid foundation.
Activation – teaching them correct movement patterns and giving them the understanding of the muscles and muscle groups that should be used to perform specific movements, giving them a better understanding of the overall exercises and why they are performing them.
Repetition – Rep after rep, dialing in good movement patterns, proper breathing technique, and performing these movements strict using only the bodyweight allows for good habits to be put in place.
Increasing Load – Over time, as the teenager becomes competent in movements with the ability to perform strict reps multiple times, then and only then, do we increase the load. This load is to stress the body, which brings about change.
Specifics - Start to go after any goals they have set to make them better in life or their sport!
Allowing teenagers to learn and become better people through training and fitness is hugely gratifying but comes with huge responsibly and is a process that should not be rushed and ensured that every step along the way is earnt!
Want to get your teenager into the gym, email me jc@innerfight.com, always be happy to help!
By: Jamie Clarke, Performance Coach
One-Hour Workout: Revving Your Swim Engine
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