This week our Lesson Plans feature a session focused on building explosive power endurance through a method of training called Interval Weight Training (IWT).
“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” - Pat O’Shea
The method was developed by Pat O’Shea in the 1960s and includes intense interval work that combines explosive movement patterns with aerobic exercise. This style of training uses a large percentage of the body’s muscle mass and both fast and slow twitch fibres. It has been shown to have a major impact on developing explosive power and endurance simultaneously and is a great tool for optimising human performance for any sport, such as athletics or gymnastics, or simply to build healthy humans.
A typical IWT session has three phases:
Phase 1: A circuit that combines an explosive lift or movement, such as one of the...
Getting children involved in a good strength & conditioning programme from an early age has many benefits that provide the framework towards building lifelong healthy habits. It also forms an essential component of training for improved athletic performance in any sport from grassroots to elite level.
Why do strength & conditioning?
Strength & Conditioning is primarily concerned with developing proper movement patterns through practice and play in a safe, controlled environment. By repeatedly training a variety of fundamental movement patterns amongst the joints, they become second nature; developed in the brain and engrained through neuromuscular motor development to build neurological pathways that last a lifetime.
A well-rounded programme that includes the basic movements of hinging, squatting, lunging, pushing, pulling, crawling, rolling, carrying, running, jumping, throwing etc. forms a basis from which children (and adults) can learn more complex skills, as well as...
We are super excited to announce that KIDz IMPACT is an official partner of GymCon 2019!
Come and visit the KIDz IMPACT stand on the day, where we have an extra-special treat in store for all gym club owners/managers! We look forward to seeing you there!
GymCon is Europe's leading gymnastics coach education event, created by world-class gymnastics coach and consultant Nick Ruddock. The event will host over 400 like-minded and forward thinking gym owners, coaches and sporting experts who will have the opportunity to share knowledge and experience on the ever-important topic of creating strategy for success.
There is also a fantastic line-up of expert speakers including Aimee Boorman, Barry Collie, Gerben Wiersma, Kate Richardson Walsh and Nick Ruddock.
GymCon 2019 takes place on June 2nd at the National Conference Centre, Birmingham > secure your ticket.
It is a real privilege to work with Nick Ruddock Gymnastics and the GymCon team and we can't wait to be part of...
Back in January I, and the Coaching Team at CrossFit Maidenhead, ran a workshop for their adult members on setting Goals and Habits for success in and out of the gym.
When we planned the event we were keen to go beyond the usual Goal-Setting activities that people often go through at the start of the New Year, only to be forgotten by February! We wanted to help members build the habits and strategies to help them sustain long-term progress towards their goals, while supporting a happy, healthy life beyond the goal itself.
I was reminded of one of the activities we went through at the workshop while listening to a podcast with Pat Flynn and Strength & Conditioning expert, Dan John last week. As it turns out it was a useful and timely exercise for me to revisit, so I wanted to share my own example as I think it is useful, not only for adults, but for children too. In fact I believe goal setting and strategic thinking are valuable skills for children to...
This week marks exactly one year since KIDz IMPACT was launched and the very first Kidz session ran at Club CrossFit Maidenhead! What a year it's been!
The Kidz and Teens classes at CrossFit Maidenhead are thriving and the community continues to grow each week. The club now has nearly 50 members actively participating in the programme, making great progress on their fitness journey and having fun with their friends every week.
A thriving community at CrossFit Maidenhead.
In fact the numbers show that children really are being inspired to build healthy habits for life...! Between April 2018 - March 2019 more than 80% of children enrolled on a Kidz membership are still active on the programme today, while retention amongst teen members is a huge 96% across the full year!
There have been plenty of other developments too! KIDz IMPACT classes are now part of the programme at Phoenix Gymnastics Club Windsor and are proving to be super popular, with three classes running per week and...
On Good Friday we finished off Winter Term in style at Club CrossFit Maidenhead with an Easter themed workout for the whole family! There were physical challenges, brain teasers and prizes in Easter Egg form.
Fun for the family, with prizes too!
The KIDz IMPACT End of Term Family Workouts continue to be a popular event for our members at CrossFit Maidenhead; they are not only a great way for parents to see first-hand what their children have been learning in class, but our youngest members also have the opportunity to work with our older teenage and parent role models, who they look up to as they build their long-term healthy habits.
Training for the Body and Brain! Can you solve the puzzle in Workout 1?!
There is, of course, always a bit of friendly rivalry between families too ;)
We can't wait until the next event!
KIDz IMPACT members dominate Session 2 of the Ethos Open!
The KIDz IMPACT Youth Weightlifting Team consisted of Lily Broughton and Archie Oliver in the Under 11 age category, Asha Harris in the Under 13 category, Charles Isbell, Gabrielle Swain and Chiara Silva in the Under 15 category and Isabella Swain in the Under 17 category. They all secured gold medals in their respective categories!
The youngest lifter in the competition and our member, Archie!
The Youth Weightlifting Team train under the guidance of Youth Development Coach, Emma Suckling, and Head Coach, Gareth Doody, at Ethos Weight Lifting Club, housed within CrossFit Maidenhead. The team are all members of KIDz IMPACT, who use our Strength & Conditioning Programme to build their long-term health and fitness, as well as to stay strong and flexible...
We'd like to welcome Phoenix Gymnastics Club, Windsor to the KIDz IMPACT family!
We have been working closely with the team at Phoenix to get the KIDz IMPACT Strength & Conditioning Programme running alongside their full schedule of gymnastics classes already on offer at the club.
KIDz IMPACT Classes will be running 3x per week at Club Phoenix and are already proving to be very popular! Becky (Head Coach at Phoenix Gymnastics, Windsor) says "running the KIDz IMPACT programme has allowed us to add another income stream to our business and has helped us retain current members, as well as attract new children into the gym. The classes are lots of fun and including Strength & Conditioning alongside our gymnastics classes has provided a new way to inspire children to get active while benefiting their gymnastics too!"
Class Times @ Phoenix:
Monday @ 7-8pm
Friday @ 6.30-7.30pm
Saturday @ 2.30-3.30pm
Look out for further announcements each week as more clubs join the KIDz IMPACT...
On February 18th the very first KIDz IMPACT Coach Training Day took place at Phoenix Gymnastics Club Windsor!
Sixteen Coaching Role Models from Phoenix Gymnastics, Flair Gymnastics and CrossFit Maidenhead attended the course. A couple of our Teen Impact members were also given the opportunity to participate and have been hand-picked to join the team because they share our values, have a passion for our mission and show great potential as future coaching professionals.
The Coach Training Day covers topics including Strength & Conditioning, Principles of Coaching and Safeguarding Children, as well as everything that's needed to Deliver the KIDz IMPACT Programme, bespoke to each gyms facility and membership.
Enthusiastic participation in the Practical Sessions (including a workout led by Coach Emma!) is also essential and provides an opportunity to get to know other passionate kids coaches in a fun and friendly setting ;)
The full KIDz IMPACT Coach Education Programme extends...
I'm sure, like me, you want the younger generation to develop the skills they need for living a happy and healthy life. Here at Kidz Impact our Mission is to inspire all children to build healthy habits for life. Through our super fun Strength & Conditioning system, specifically designed for children of all ages and abilities, we work hard to help kids stay healthy, get active and build their confidence. I just wanted to share some deeper insight with you into the 'Why' behind the method (and often the madness!) in delivering our Kidz Impact mission...!
Building a foundation of General Physical Preparation
As a former gymnast and now a competitor in the sport of weightlifting I have put in a fair few hours of strength & conditioning training over the last 30+(!!) years. I know that progress is built on a solid foundation of mastering the basics first - from eating well and getting enough rest, to moving with integrity and purpose on a regular basis. Our syllabus, from kids...