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Building Powerful Children Through Interval (Weight) Training

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...

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The Benefits of Strength & Conditioning Training for Children

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...

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Youth Development weightlifters impress at the Ethos Open

On Saturday 6th April seven KIDz IMPACT members from Club CrossFit Maidenhead competed in the Ethos Open, a British Weight Lifting sanctioned competition held at the club.

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...

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