From Little Learners to Future Leaders: The Power of Good Habits

"Good habits formed at youth make all the difference." – Aristotle

Thought of the Day

As a coach—or simply as a person—it is always incredible to know when you are making a real difference in someone’s life. Nowhere is this more apparent than in youth classes. When Corey and I started the Empower youth program over a decade ago, we had no idea of the lasting impact it would have. My favourite stories come from seeing the kids we helped master the monkey bars, learn how to lift, and excel in their sports, now moving into adulthood with strong training habits. Seeing youth like Finn, who was around seven in those early groups, now heading to university next year and mentoring the next generation of Empower athletes as a youth coach, is truly rewarding. Watching young athletes grow from little kids into adults we are all proud of is one of the greatest joys of coaching.

A huge thank you to Coach Barb for taking the reins of the Empower youth programs over the past three years. The kids had a fantastic experience, learning so much from your patience and dedication. They will carry the lessons you taught them for years to come. I’m excited to step back in and continue strengthening our youth program. Our goal remains the same: to help young athletes feel confident and comfortable in any gym environment while also giving them the training they need to excel in their favorite activities—both now and throughout their lives.

As a coach, the most satisfying thing is witnessing the victories of those we teach. With youth athletes, it’s especially meaningful to watch them transition from children into adults with strong, lifelong training habits. Today, try to do something that will make a positive impact on someone around you—even if the true effect won’t be seen for a decade.

Thursday

From my experience and the commented results:

I did single leg supported L-sit

The deadlift weight started at 125 lb, then add to 155lb

The total time was around 18 min.

Programming for the group class:

H: 00 - 02 Intro (2-3 min)

H: 03-10 Warm up (7 min)

Mobilize wrists

Use the band to stretch shoulder and active back muscles

90-90 to stretch hip muscles, stretch hamstrings for deadlift

Hollow hold, hollow rock

Then use leg to spell A, B, C

H: 10-24 Tech (14 min)

L-sit and progressions

L-sit is one of the calisthenics movements that takes time to develop

Personally, I like this tutorial, and we will go through some of the drills before the workout

Remember to have an active shoulder support

Deadlift

Build up to the workout weight

H: 24 7 sets:

Accumulate a 30-second L-sit hold

3 heavy deadlifts

Rest 2 mins between sets

Note the loads used for the deadlift

H: 50 Scoring and cooling down: 5 min