“Building confidence is an ongoing process and something that can be accomplished over time.” – Susan C. Young

Thought of the Day

Discipline and confidence tend to go hand in hand. I’ve watched many athletes, both young and old, build confidence through discipline. These individuals weren’t always the best when they started, but because they were disciplined and consistent, they elevated themselves. In the process, they became better versions of who they were. You don’t need to be the most amazing athlete, writer, or [insert your goal here]. You just need to keep showing up and striving to get one percent better.

In our Empower Youth program, we’ve seen many children come through over the last decade. It’s amazing to see them apply the same discipline they learned in the gym to their university studies, other sports and activates, or as they enter the workforce. Confidence is powerful, and fostering the right habits pays off in the long run.

Sometimes, when these athletes first come into the gym, they’re intimidated by what’s written on the board. But after many victories against the workout of the day, you can see them walk in with their heads held high. The number of times I’ve heard, “I can’t do it, Coach,” only to watch them accomplish what they once thought was impossible—it’s incredibly inspiring.

If you want your child to be confident, don’t hand them the easy route. Support them in being consistent and disciplined. This seemingly small step helps them build the competence and confidence they’ll need for everyday life. Confidence should always be earned, not given. Help your child earn theirs today.

You don’t need to be the best athlete, writer, or [insert goal here]. You just need to keep showing up and striving for one percent better. Your process to build confidence can start today.

Thursday

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

H: 03-10 Warm up (5 min)

Wrist rotation, shoulder rotation, arm rotation(small and large)

Elevated triceps and lats stretch

With an empty barbell:

Single leg RDL, wide grip deadlift, mini snatch pull, snatch to overhead, overhead squat. (Note: it is power snatch in this workout, but it is safer to warm up to squat full depth).

H: 10-15 Tech (5 min)

• Power snatch: pay attention to your starting position; 2 sets of 3s to build up your workout weight

• Pull-ups: give yourself some time to just hanging on the bar, do some scapular raises and give 3 reps of pull-ups or ring rows

• Burpees

H: 15(-18) WOD

For time:

40 pull-up

40 burpees

20 power snatches

(Time cap 15 min)

Rest 3 min

For time:

30 pull-ups

30 burpees

15 power snatches

(Time cap 10 min)

Rest 2 min

For time:

20 pull-ups

20 burpees

10 power snatches

 (Time cap 5 min)

♀ 75 lb

♂ 115 lb

Notice that you will have a time cap for each session.

If you finished before time cap, take the 3 (2) min rest, then move on to the next session.

Scale options:

Perform 20-15-10 pull-ups/ring rows

Perform 20-15-10 burpees or use an elevated platform instead of lowering to the ground

Other weight options:

♀ 65/35 lb

♂ 95/45 lb

H: 50 Scoring and cooling down (5 min)