{"title":"Kids Training Programs","description":"","products":[{"product_id":"elementary-school-ruck-training-program","title":"Elementary School Ruck Training Program","description":"\u003cp\u003eThis ruck workout program is for elementary school-aged students. It is written as a curriculum for any teacher or parent\/guardian\/coach to use in their own context. 24 lessons (12 per age group) are fully formed with warm-up, workout, and cool-down, but you are free to adapt the content however you’d like to fit your own context. The workouts are split into 8 years old and under, and 8 years old and over.\u003c\/p\u003e\n\u003cp\u003eThe Elementary School Ruck Training Program is meant to build familiarity with functional movements in a fun and engaging way. The workouts are designed to be led by an adult; children should be monitored at all times. It is recommended that the focus of the program is on moving the body and having fun doing it.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChildren should remain unloaded until they have good foundations of perfect movement. Remember that children cannot build muscle mass dramatically before puberty (without the appropriate levels of testosterone and estrogen present), but they can build neuromuscular connections.\u003c\/li\u003e\n\u003cli\u003eDoing fitness consistently and practicing great movement patterns build synaptic connections that are the foundation for weighted movement in the future (when a child reaches puberty). Children encode information better with repetition, so you will see yoga poses, movements, and breathing practices repeated throughout the program.\u003c\/li\u003e\n\u003cli\u003eAllow children the space to have fun with this program, teach them how to execute the perfect range of motion for each movement, and enjoy spending time with them working out.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eEquipment Needed\u003c\/h3\u003e\n\u003cp\u003eRucksack or backpack (unweighted or with very little weight; less than 10 lbs\/5 kg); Optional: very light sandbag or medicine ball (4 - 10 lbs or 2 - 5 kg)\u003c\/p\u003e\n\u003ch3\u003eProgram Notes\u003c\/h3\u003e\n\u003cp\u003e24 lessons are offered: 12 for 8 and OVER and 12 for 8 and UNDER. Choose to follow the program that is developmentally appropriate for your child\/group of children.\u003c\/p\u003e\n\u003cp\u003eIf more than one workout is scheduled in a week, it is recommended that children take at least one day of rest in between each workout.\u003c\/p\u003e\n\u003cp\u003eWorkouts are designed to be done as written; energy starts off low with yoga poses, picks up with the “standard warm-up” and movement demos, then rises high during the workout, and finishes at a low again with the breathing exercises.\u003c\/p\u003e\n\u003cp\u003eMovement corrections and cues are not necessary when children are unweighted; let them move however they’d like when they are working out. However, if children are advanced and old enough to use weight, place an emphasis on perfect movement before adding load. When they are moving with weight, make sure they are moving correctly.\u003c\/p\u003e","brand":"GORUCK","offers":[{"title":"Default Title","offer_id":44414866260068,"sku":"ESTP24","price":40.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0275\/4985\/9940\/files\/ElementarySchoolTrainingProgramLead.jpg?v=1767724484"},{"product_id":"teen-preteen-ruck-training-program","title":"Teen\/Preteen Ruck Training Program","description":"\u003cp\u003eThis ruck training program is designed for preteens and teens who want to get stronger and fitter. It is a stand-alone program that can also be used in physical education classes or as a strength and conditioning program add-on for any sports team. The program is four weeks long; there are four workouts each week (16 total workouts), including three strength and conditioning workouts and one ruck per week.\u003c\/p\u003e\n\u003cp\u003eDemonstration videos are included for all exercises and in the daily warm-ups and workouts. Each workout will take 30-60 minutes; the ruck march on Day 4 each week will take up to 90 minutes. There are added post-workout challenges each day; all will be re-tested to measure progress. When the four weeks are complete, repeat or use the demo video library and the given workout structure to design your own program!\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eThis program is NOT designed for children \u003c\/b\u003ewho have not reached puberty. Prepubescent children do not have the level of hormones (estradiol and testosterone) present yet, which allow them to recover well from lifting heavier loads. For children, please see the “Elementary School” specific program.\u003c\/p\u003e\n\u003ch3\u003eEquipment needed per Athlete:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e1 \u003ca rel=\"noopener\" href=\"https:\/\/www.goruck.mom\/products\/rucker\" target=\"_blank\"\u003eruck\u003c\/a\u003e (with \u003ca rel=\"noopener\" href=\"https:\/\/www.goruck.mom\/collections\/ruck-plates\" target=\"_blank\"\u003eruck plate\u003c\/a\u003e, or sandbag added for load; choose 1 weight: 10\/20\/30#)*\u003c\/li\u003e\n\u003cli\u003e1 lighter \u003ca rel=\"noopener\" href=\"https:\/\/www.goruck.mom\/collections\/sandbags\" target=\"_blank\"\u003esandbag\u003c\/a\u003e*\u003c\/li\u003e\n\u003cli\u003e1 heavier \u003ca rel=\"noopener\" href=\"https:\/\/www.goruck.mom\/collections\/sandbags\" target=\"_blank\"\u003esandbag\u003c\/a\u003e*\u003c\/li\u003e\n\u003cli\u003e1 plyometric box or bench for step-ups\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e*Sandbags and rucks can be used interchangeably for most movements. However, sandbags allow for heavier weights to be used during the strength portion of the workouts\u003c\/p\u003e\n\u003ch3\u003eProgram Notes:\u003c\/h3\u003e\n\u003cp\u003eThis is a strength and conditioning program for preteens and teens. It is designed specifically for this age group to help them build strength and rucking capacity. Though the program lasts 4 weeks, it is possible to do 2 workouts a week and extend it to 8 weeks, or even to do the 4 weeks as written then continue to repeat the cycle adding weight, intensity, and experimenting with the volume.\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eThis program is NOT designed for children\u003c\/b\u003e who have not reached puberty. Prepubescent children do not have the level of hormones (estradiol and testosterone) present yet, which allow them to recover well from lifting heavier loads. For children, please see the “\u003ca rel=\"noopener\" href=\"Https:\/\/www.goruck.mom\/products\/elementary-school-ruck-training-program\" target=\"_blank\"\u003eElementary School\u003c\/a\u003e” specific program.\u003c\/p\u003e","brand":"GORUCK","offers":[{"title":"Default Title","offer_id":44415042846820,"sku":"TSCP24","price":40.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0275\/4985\/9940\/files\/Teen_PreteenStrengthandConditioningProgramLead.jpg?v=1767724493"}],"url":"https:\/\/www.goruck.mom\/en-ca\/collections\/kids-training-programs.oembed","provider":"GORUCK","version":"1.0","type":"link"}