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.

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.

A jug in each hand, a basket behind you, and the length of the hall. Four rounds.

The Long Carry

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

Do the whole list, then do it again.

What you need

A ball
A wall
A part-full jug of water
A bucket or a laundry basket
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.
Fill the jugs no more than half, and check the basket is packed flat before they start.

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 without leaning is a whole workout on its own.

🔋 Staying power💪 Strength🤸 Bendiness🚀 Springiness🤹 Putting it together🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. The Long Carry is 12 minutes for ages 12 to 14 (Athletes), and it needs a ball, a wall, a jug, a basket.

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 farmer carry · 15 metres of drag the basket · 10 pick it up · 10 lunge. Rest 45 seconds between rounds. If you cannot stand up straight under it, take some out. That is the rule, not a suggestion.

Cool-down

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

Easier and harder

Easier: the-carry

Harder: Go further, not heavier. The jugs never get fuller than half.

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: Fill the jugs no more than half, and check the basket is packed flat before they start.

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.
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.

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

The Long Carry — ages 12 to 14, 12 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 farmer carry · 15 metres of drag the basket · 10 pick it up · 10 lunge. Rest 45 seconds between rounds.
  If you cannot stand up straight under it, take some out. That is the rule, not a suggestion.
Cool-down: Heel to bottom, Calf stretch, Reach for your toes, Cat and cow.

You need: a ball, a wall, a jug, a basket. Room: a hallway.
Easier: the-carry
Harder: Go further, not heavier. The jugs never get fuller than half.

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.