Description

A typical session will consist of:
• Cardiovascular based warm-up using climbing wall, sportswall, interactive bikes and xbox kinnect
• Dynamic stretching and mobility exercises
• Formal, age appropriate resistance programs
• Individual and team-based games and activities
• Static stretching for improved flexibility

The programs are based on a level system which divides the kids into age/competency categories:

Level 1: 5-9yrs	Designed for children 6 to 9 years of age, and older children just starting out, with resistance training and conditioning; Programs involve modified bodyweight-type exercises and light resistance work performed for high repetitions; The goal for this age group is to have the children become accustomed to regular training; The children in this program will develop basic strength, muscular endurance, cardiovascular endurance, coordination and flexibility.
Level 2: 9-12yrs	Designed for children 9 to 12 years of age who have completed Level 1, and older children who have not yet met the requirements of Level 3; Programs begin to incorporate some free weights and appropriately sized machine weights, as well as body weight activities; The repetition range is between 10 to 15RM with a maximum loading of 60% of predicted 1RM; The children in this program will continue to develop basic strength, muscular endurance, cardiovascular endurance, coordination and flexibility, as well as learning more advanced exercises.
Level 3: 12-16yrs	Designed for children 12 to 15 years of age who have completed Level 2, and teenagers who have not met the requirements of Level 4; Programs begin using more free weights but avoid using complex lifts such as cleans, snatches, dead lifts etc; The repetition range is between 8 to 15RM with a maximal loading of 70% of the predicted 1RM; The goal of this program is to develop all physical capabilities as well as introducing more sport specific exercises

Benefits of resistance training for kids:

• Enhanced musculoskeletal strength
• Improved motor skill performance
• Reduced risk of sports-related injuries
• Improved sports performance
• Increased self-esteem
• Reduced risk of obesity