Youth Fitness & Development Programs
Empower Your Young Athlete
Give your child, middle-schooler, or teenager the confidence to tackle whatever the world throws at them through fitness and development.
Our Empower Youth Fitness Programs in Vancouver are designed to develop strong, adaptable, resilient athletes with superior physical literacy. These programs are designed to meet the neurological and physiological needs of the each respective age group. Because these functional fitness movements are scalable, the athletes can safely train at their level.
Whether your child is just starting their fitness journey, is playing sports at a recreational level or is an experienced elite athlete, our programs will help them excel.
In the gym your young athlete will develop self-awareness, discipline, focus and perseverance that will help them overcome obstacles outside the gym. We want to help create a passion for fitness that your child will carry with them throughout their lives.
Group Classes, Small Group Training, and 1:1 Coaching for Youth
Choose from any of the following programs or call for a custom option
For athletes aged 13-17
Varsity
Ages: 13-17
Prerequisites: Prior assessment
Start date: Monthly
Our Varsity program includes all weight lifting movements, gymnastics and metabolic conditioning. All weights are scaled appropriately to the correct stimulus and intensity for the athlete. We work on injury prevention and strong core conditioning in addition to providing a positive confidence building environment.
Prerequisites: Coach assessment and approval to ensure you can transition to Varsity classes safely and easily. One-to-one coaching sessions are available if needed to set you up for success in this program.
Register now and we'll arrange for an assessment at a time convenient for you prior to joining class.
For athletes aged 8-12
Junior Varsity
Ages: 8-12
Prerequisites: None
Start date: Monthly
The Junior Varsity group learns all the foundational movements of CrossFit. This includes weight lifting, gymnastics and metabolic conditioning. The PVC pipe is an excellent tool for teaching complex movements like clean and jerks without load until the athlete is ready to handle a barbell. If you stop by during class time you might see us playing games like shoulder tap cone grab or tabata hot potato hollow holds. These games help develop the smaller stabilizing muscles as well as make it fun so the kids work hard without realizing it!
Prerequisites: none at this time. All youth athletes welcome. Athletes who have participated in Junior Varsity can graduate to Varsity level when they age up.
For young athletes on an alternative education path
Homeschool PE
Ages: 9-17
Prerequisites: None
Start date: Next session starts January 8
Homeschool PE is a CrossFit-based program that incorporates cardio, strength training, and gymnastics movements for complete body conditioning. All weights are scaled appropriately to the correct stimulus and intensity for the athlete.
We work on injury prevention and strong core conditioning in addition to providing a positive confidence-building environment. Best of all, we have fun doing it, by incorporating partner workouts and games.
For families who want to train and have fun together
Family Fit
Ages: 8-108
Prerequisites: None
Start date: TBD
Family Fit is a fun, six-week program that's designed for families to train together. Any combination of children, parents, and caregivers can participate.
Classes have a combination of movements that include strength and conditioning, core work and, most importantly, a whole lot of fun. Families can work together to complete workouts or sometimes they might compete against each other!
For teams between seasons
Team Training
Ages: 9-18
Prerequisites: None
Start date: Let's talk!
Empower offers dryland training for teams that are coming off the ice, out of the pool or are in between seasons. Bring your team in for strength and conditioning sessions and set them up for success when they return to sport.
Talk to Coach Barb to set up a training program for your team.
For all athletes aged 8-17
Youth Personal Training
Ages: 8-17
Prerequisites: None
Start date: Let's talk!
Our Youth Personal Training program is custom built to support the needs of your athlete. These custom programmed sessions can be built to support youth athletes in specific sports with a focus on strengthening, injury prevention, and injury recovery.
Personal training can be done 1:1 or in small groups (1:2, 1:3, 1:4, etc.) so kids can train with their friends.
Whether the group class time doesn’t fit your schedule, your athlete works better one-on-one, or your elite athlete is looking for more specific training, we are here to help meet those needs.
Youth Fitness Program Calendar
Coach Barb Shares Her Insights on Empowering Youth Athletes
How can exercise and weightlifting help my child with ADHD
Exercise and weightlifting can be a game-changer for youth athletes with ADHD. For kids with ADHD, it’s often challenging to focus, stay organized, or manage impulsive behavior, but regular physical activity can help in several powerful ways. First off, exercise boosts dopamine levels in the brain, which is a neurotransmitter linked to attention and focus. This natural “boost” can make it easier for young athletes to concentrate, not just during sports, but also in school and at home.
Physical activity also provides a healthy outlet for the excess energy that many kids with ADHD often have. Instead of feeling restless or fidgety, they can channel that energy into something productive, which can help them feel more calm and centered afterward. In fact, studies have shown that activities like running, swimming, or even team sports can reduce symptoms like hyperactivity and impulsivity, helping kids develop better self-regulation skills.
On top of that, exercise helps improve sleep, which is another area where kids with ADHD might struggle. Getting enough rest is crucial for both physical and mental health, and physical activity encourages deeper, more restorative sleep, making kids feel more refreshed and ready to tackle their day.
Exercise also provides a boost to self-esteem. For youth athletes, learning new skills, achieving personal goals, and being part of a team can help build confidence and a sense of accomplishment. This positive reinforcement can go a long way in helping kids with ADHD feel more capable and in control.
How can Empower Youth Training be beneficial for your child?
Our programs are designed to meet the neurological needs of the child. Whether we are doing a fast paced interval, or a slow focused weight lifting set, these components require staying focused on the task at hand. Weightlifting requires them to concentrate on their form, breathing, and technique, all of which can improve their ability to focus in other areas of life, including school and daily tasks. The structured nature of weightlifting also provides a clear sense of progression, which can boost confidence and motivation. The program is also constantly varied. Though many movements are repeated, it is delivered in a variety of ways, making the class not repetitive or boring.
As a mother of children with ADHD, the struggle is real. I don’t know what it is like to be in that brain, but some days I can tell it is hard. I have personally seen the benefits of strength training with my own children and how much better they feel and can be focused after working out.
If you want to learn more about how Empower Youth can help your child with ADHD, contact Coach Barb at [email protected] or visit our Empower Youth and Development page for program information.
See you at the gym!
-OG
Thursday Workout
3 Rounds for time:
15 chest-to-bar pull-ups
30 calorie row
45 air squats
About Coach Barb
Coach Barb (aka. Coach OG) is passionate about creating a community of kids growing together in sports. In her programs, she teaches youth self-advocacy and boosts their self-esteem, skills that they can take with them outside of the gym into their day-to-day lives. Barb also has a teen mentorship program, where she builds the athletic and leadership skills of young athletes by leading them in the role of assistant coach.
Barb believes that training youth athletes can set them up for a lifetime of fitness. She’s a big kid at heart and loves nothing more than empowering young athletes to be the best they can be.
You can learn more about Coach Barb here.
Infusing Students With a Belief in Themselves
"While Coach Barb’s knowledge and enthusiasm are immediately apparent, it is her unique way of connecting with young people that really sets her apart. Not only does she keep them engaged and interested, but her calm confidence in their abilities infuses them with a belief in themselves. Thanks to Coach Barb’s support, we have seen our teenage son push towards accomplishments he might otherwise avoid. And he loves every minute of it!"
-Chris H.
Transformed Athletic Ability
"My children attend ELEV8 and Varsity classes with Barb (Coach OG). For my younger son, working with Barb has transformed his athletic ability. Barb is an intuitive coach who has supported him in gaining his confidence in the gym and this has transferred to school as well. Both kids look forward to attending their classes!"
-Carmine S.
Empower
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