A weekly home program for two young athletes — built around jump rope, bands, pull-up bar, rings, kettlebell, medicine ball, agility ladder, agility rings, hurdles, cones, and an exercise/stability ball. Tap any exercise to watch a demo or see a reference image.
Before you start: Bone density responds best to impact and varied loading — jumping and hopping do more for that than lifting heavy. Childhood/early puberty (right where your kids are) is the best window of life to build it. Resistance work below uses light loads and higher reps — technique first, always. Height itself is mostly genetic; this program maximizes bone health, posture, and mobility rather than adding inches. Tap ▶ Video or 🖼 Image next to any exercise to pull up a demo before you run the session.
Medicine ball weight: 9yo — 1–2 lbs (0.5–1 kg). 12yo — 2–4 lbs (1–2 kg). If the ball slows the movement down, it's too heavy — this work should stay fast and explosive.
Chase BJJ — Guard, Triangle & Armbar
A separate 45–75 min add-on session, 2x/week, built for hip escape speed, triangle flexibility, armbar hip power/grip, and live technique reps on the dummy. This builds the physical qualities behind his game — the timing and finish still come from mat time.
Triangle and armbar success comes from hip mobility, hip explosion, and grip control — not raw strength, so "slow" and "weak" are both very trainable here. Run this on non-BJJ-class nights so he's fresh for both.
Francine BJJ — Back Takes, Arm Drags & Leg Locks
A separate 45–75 min add-on session, 2x/week, built around back-take mechanics, arm drag/swipe pulling power, an "eyes up" base fix, leg lock entry positions, and live technique reps on the dummy.
On the leg-down, head-down habit: that instinct usually comes from not trusting the base — so the fix isn't "don't look down," it's building proprioception (feeling position without seeing it) and a stronger upright base, both drilled below.
On leg locks: many gyms and kids' competitions restrict certain leg lock submissions (especially heel hooks) for younger athletes due to joint safety. This session builds positions and mobility, not submissions — confirm with her coach what she's cleared to drill live.