Am I too young to pick heavy things up?

You are not too young to learn the SHAPE — bottom back, flat back, stand up tall — and that is worth learning now, because everybody picks things up all their life. What you should not do is pick up anything heavy without a grown-up who knows what they are doing, which is why the Gym only ever uses a ball, a towel or a bag with a book or two in it.

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.

A bag with two books in it, down the hall and back. Four rounds.

The Carry

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

Do the whole list, then do it again.

What you need

A ball
A step or a stair
A wall
A backpack
One or two books
Somewhere you can run a few steps and turn round.

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.
Arms out: make sure nobody is in reach.
Light is right. If it's hard to hold, put it down.
One hand on the rail, and walk down, never run.
Check the bag yourself before they start: one or two books, and nothing hard-cornered.

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: Carrying something a long way is the oldest kind of strong there is.

🫁 Keeping going🔋 Staying power💪 Strength🤸 Bendiness🤹 Putting it together🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. The Carry is 15 minutes for ages 12 to 14 (Athletes), and it needs a ball, a step, a wall, a backpack, two books.

Warm-up

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

The workout

4 rounds of: 20 metres of carry it · 10 pick it up · 10 lunge · 12 step-up · 10 squat holding it. Rest 40 seconds between rounds. Two books. If it is hard to hold, take one out — that is not giving up, that is doing it right.

Cool-down

Heel to bottom, Calf stretch, Reach for your toes, Cat and cow — slow and still.

Easier and harder

Easier: ball-and-back

Harder: Carry it further, not heavier. The bag never gets past two books.

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 bag yourself before they start: one or two books, and nothing hard-cornered.

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

Questions

Am I too young to pick heavy things up?: You are not too young to learn the SHAPE — bottom back, flat back, stand up tall — and that is worth learning now, because everybody picks things up all their life. What you should not do is pick up anything heavy without a grown-up who knows what they are doing, which is why the Gym only ever uses a ball, a towel or a bag with a book or two in it.
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

The Carry — ages 12 to 14, 15 minutes, Athletes.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Cat and cow, Squat, Inchworm.
Work: 4 rounds of 20 metres of carry it · 10 pick it up · 10 lunge · 12 step-up · 10 squat holding it. Rest 40 seconds between rounds.
  Two books. If it is hard to hold, take one out — that is not giving up, that is doing it right.
Cool-down: Heel to bottom, Calf stretch, Reach for your toes, Cat and cow.

You need: a ball, a step, a wall, a backpack, two books. Room: a hallway.
Easier: ball-and-back
Harder: Carry it further, not heavier. The bag never gets past two books.

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.