How do I get stronger?

Do a move that is hard for you, a few times, a few days a week, and then rest — because the getting-stronger bit happens while you rest, mostly while you are asleep. Make it a bit harder every couple of weeks: one more rep, or the next version up.

Is this safe for my child?

The things that make youth training risky are no supervision, equipment that can fall on a child, and going heavy before the shape is right — so the Gym has no barbell, dumbbell, bench or bar at all, keeps load to a ball or a bag with a book or two from 3rd grade, and gives the youngest levels no clock to race. Every workout carries the five stop signals, and every jumping workout teaches landing first.

Hang, shrug, hold something over your head, carry it down the hall. Four rounds.

Shoulders and Grip

11 minutes · ages 12 to 14 · Athletes · Carry, Lift, Throw

Do the whole list, then do it again.

What you need

A towel
A wall
A part-full jug of water
A cushion
A climbing frame at a park
Somewhere big enough to really run.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
A rug or a mat, and nothing sharp where you put your hands.
Check what's above you before you reach up.
Arms out: make sure nobody is in reach.
Take water, find the shade, and tell a grown-up where you are.
Light is right. If it's hard to hold, put it down.
Ask a grown-up to set this up and stay nearby.
Check the bar and what is under it, half-fill the jugs, and stay nearby for the hangs.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: Grip is the thing that gives out first, and almost nobody trains it on purpose.

🔋 Staying power💪 Strength🤹 Putting it together🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Shoulders and Grip is 11 minutes for ages 12 to 14 (Athletes), and it needs a towel, a wall, a jug, a cushion, a climbing frame.

Warm-up

Arm circles, Leg swings, Cat and cow, Inchworm, Squat — about 25 seconds each, nice and easy.

The workout

4 rounds of: 8 hanging shrug · 20 seconds of hang · 20 seconds of hold it overhead · 20 metres of farmer carry. Rest 45 seconds between rounds. Rest properly. When your hands stop closing, the round is over.

Cool-down

Towel over your head, Cat and cow, Reach for your toes, Calf stretch — slow and still.

Easier and harder

Easier: hang-and-climb

Harder: Add five seconds to the hang, not weight to the jugs.

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

For you: Check the bar and what is under it, half-fill the jugs, and stay nearby for the hangs.

A grown-up should be in the room for this one.

Questions

How do I get stronger?: Do a move that is hard for you, a few times, a few days a week, and then rest — because the getting-stronger bit happens while you rest, mostly while you are asleep. Make it a bit harder every couple of weeks: one more rep, or the next version up.
Is this safe for my child?: The things that make youth training risky are no supervision, equipment that can fall on a child, and going heavy before the shape is right — so the Gym has no barbell, dumbbell, bench or bar at all, keeps load to a ball or a bag with a book or two from 3rd grade, and gives the youngest levels no clock to race. Every workout carries the five stop signals, and every jumping workout teaches landing first.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Shoulders and Grip — ages 12 to 14, 11 minutes, Athletes.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Cat and cow, Inchworm, Squat.
Work: 4 rounds of 8 hanging shrug · 20 seconds of hang · 20 seconds of hold it overhead · 20 metres of farmer carry. Rest 45 seconds between rounds.
  Rest properly. When your hands stop closing, the round is over.
Cool-down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch.

You need: a towel, a wall, a jug, a cushion, a climbing frame. Room: a park or a hall.
Easier: hang-and-climb
Harder: Add five seconds to the hang, not weight to the jugs.

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.