Ramblings of an Idiot

Functional Strength Program (Ages 11–12)

Frequency: 2–3 days per week (non-consecutive days)

Session Length: 30–45 minutes

Warm-Up (5–8 minutes)

Perform each movement for 30–45 seconds:

1. Marching or jogging in place
2. Arm circles (forward and backward)
3. High knees
4. Walking lunges
5. Bear crawl
6. Inchworms
7. Jumping jacks

---

Workout A

Lower Body

Bodyweight Squats

• 2–3 sets × 10–15 reps

Step-Ups

• 2–3 sets × 10 reps per leg

Upper Body

Incline Push-Ups
(using bench, wall, or sturdy surface)

• 2–3 sets × 8–12 reps

Resistance Band Rows

• 2–3 sets × 10–15 reps

Core

Front Plank

• 3 × 20–30 seconds

Dead Bug

• 2 sets × 10 reps per side

Conditioning Finisher

Farmer Carry
(carry dumbbells, kettlebells, or heavy water jugs)

• 3 × 30–50 feet

---

Workout B

Lower Body

Reverse Lunges

• 2–3 sets × 8–10 reps per leg

Glute Bridges

• 2–3 sets × 12–15 reps

Upper Body

Resistance Band Chest Press

• 2–3 sets × 10–15 reps

Bird-Dog Row
(light weight)

• 2 sets × 10 reps per side

Core

Side Plank

• 2 × 15–30 seconds per side

Medicine Ball Rotational Throws
(if available)

• 2 sets × 8 reps per side

Conditioning Finisher

Bear Crawl Relay

• 3 rounds × 20–30 feet

---

Workout C (Optional Third Day)

Functional Movement Circuit

Complete 3 rounds:

1. Goblet Squat (light weight) × 10
2. Push-Ups × 8
3. Farmer Carry × 40 feet
4. Step-Ups × 10 each leg
5. Resistance Band Row × 12
6. Plank × 30 seconds
7. Skipping or Jump Rope × 1 minute

Rest 1–2 minutes between rounds.

---

Progression

Weeks 1–2:

• Learn technique
• 2 sets per exercise

Weeks 3–4:

• Increase to 3 sets

Weeks 5–8:

• Add light resistance when form is excellent
• Increase carry distances or plank times

---

Key Coaching Cues

• Keep chest up during squats and lunges.
• Maintain a neutral spine during all exercises.
• Move slowly and under control.
• Stop if pain occurs.
• Prioritize quality over quantity.

Example Weekly Schedule

Monday: Workout A

Wednesday: Workout B

Friday: Workout C (optional) or a sport/activity day

This program builds the foundational movement patterns—squat, hinge, push, pull, carry, rotate, and stabilize—that support sports performance, injury prevention, and long-term athletic development. The National Strength and Conditioning Association recommends focusing on these movement skills before progressing to heavier resistance training during adolescence.

start ms-cxh:localonly

Clean

• Disinfecting Wipes
• Wet Wipes
• Vaccum
• Disinfecting Spray
• Pet Dander Spray

Health

• Epipen
• Itch
• Wipes
• Allergy
• Headache / Fever
• Stomach (including AD)
• Bag (carsick)

Amenities

• Pillow
• Blanket
• Laundry Bag

One of these kids is about to be 4

my heart is full

sitting there unable to do much with bum arms and ligaments, but watching the joy of my nephews with my kids. Wow – it’s really how to learn being more selfless. Family : honor: love

then I get a message : 9 year old drama – racist remarks from a kid that was rescued by my eldest while others pushed him down. Well I guess this school year it means nothing. I want to react. I want to protect. Instead I tried to encourage – not my nature.

I want them, my boys, to really not care. But each of them have been racially attacked. I can honestly say – I know it won’t matter. Stay my course. Boys, know what matters

seems we’re done with some prep. Just need to join all the groups – pay the pta – ramp up teacher supplies … send them daily … pick up / drop off | pray they’re not prey, etc.

celebrating with OG – “Italian” per the wife.

She says I should thank her for making me “daddy”

She’s right, life without them isn’t possible to comprehend.

Truth: life brings you heavy hearts at tines

said: your middle child will be the sensitive one.

experience: true

my guy is 8 today. Intuitive, sensitive, moral, compassionate, kind, energetic, inquisitive, and wise.
he represents to me the type of legacy parents want. He better than me but knows I do the best I can. He knows I love him.

don’t show your spouse

don’t think the worst

know what you can do

remember your life has victories

faith will be tested

memories won’t fade. Emotions will hit you like a ton of bricks. Fuel life with them. Don’t dwell serve only what matters.