Quick background...My kids are 10 and 12 years old. The 10 year old needs to get in shape for football and his coach says he needs to work on foot speed, coordination, maintaining a position of power. My 12 year old has a fitness test for Boy Scouts and has 12 weeks to train for it. He will be tested in pullups, situps, pushups, and 1 mile run. So I wanted to put together a routine that they can do together and make progress towards both of their goals. I will also be joining them for the conditioning portion of the routine.
Mon and Thur
Warm ups - 5 minutes of step-ups, jumping jacks, windmills, etc.
Stretching - Hammies, trunk, hips, and low back
Fat man pullups - 2 sets of 12 reps
Assisted pullups - 3 sets of max reps
Chair pushups - 2 sets of 12 reps
Floor pushups - 3 sets of max reps
Situps - 3 sets of max reps
Supermans or planks - 3 timed holds
Tue and Fri
Warm ups - 5 minutes walking with some high knees and butt kicks
Stretching - hammies, quads, calves, and trunk
Shuttle runs or wind sprints - start with 4 and add weekly
Mid distance runs - 220s and 440s
Jumping - standing broad jumps and low box jumps
Agility drills - ladders and hop scotch
Stretching - repeat above
I like it. It's very Crossfit-ish. I've seen a lot of recommendations against heavy weight training for young kids, and really you're just looking to get them in good condition so I think it looks great.
Hey find out if they're allowed to kip on the pullups..lol. That would really improve performance.
Looks fine, but why no lower body strength training?
I'd at least start to teach them squat/deadlift form. Sled pulling/pushing might be a good option. And maybe some med ball work would be in order as well.
idk how much space you have, but i know when i was that age, i loved strongman type stuff (although i didn't know what strongman was). my dad would time me to see how fast i could push something in a wheelbarrow, or i'd see how big of a log i could pick up to my chest or over my head, or i'd see how far i could throw hammers/rocks/smallish logs. although things like that may not be specific to their goals at the moment, they would probably help improve their general strength base and make everything a little bit easier.
21 years old, 242 pounds
current: 750 squat, 445 bench, 725 deadlift
goals: Total 2000+ raw in the next 18 months
More jumping, sprinting and agility (specifically: lateral changes of direction).
If you can get them ahead on those, they will have a huge leg up on their peers.
My 10 week cut results
"Sweat in training so you don't bleed in battle."
Ya at that age you dont want to get to specific though. (Because you dont know what sporting choices they'll eventually end up pursuing). Intead you just want to develop general athleticism. Obviously you dont want to bore them or overwhelm them. Im sure you know what you are doing though. Good luck!