Training & Programming

(Weight Loss & Mobility) 1 Hour Individual Session

Session Overview:
This dynamic one-hour training session is expertly designed to promote general weight loss while enhancing mobility, stability, agility, and overall athletic performance. Tailored to clients of all fitness levels, our program focuses on functional movements and high-intensity exercises that yield maximum results.

Session Breakdown:

1. Warm-Up (10 minutes)
   Begin with a series of dynamic stretches and mobility exercises aimed at increasing heart rate and preparing the body for a productive workout. Activities may include leg swings, arm circles, and hip openers, followed by light cardio such as jogging or jump rope to elevate core body temperature. Elliptical, stair master, and assault bike are many of the varieties of equipment that we use!

2. Strength Training Circuit (20 minutes)
   Engage in a circuit of functional strength exercises that target multiple muscle groups and enhance overall stability. Movements may include bodyweight squats, lunges, planks, and resistance band exercises. This segment focuses on building strength while also supporting weight loss through increased muscle activation and metabolic rate.

3. Agility & Mobility Drills (15 minutes)
   Develop agility and coordination through a series of ladder drills, cone drills, and hurdle hops. These exercises will boost your quick-twitch muscle fibers and improve your footwork, all while enhancing your range of motion and stability. Combined with mobility-focused movements such as dynamic stretching and joint mobility drills, this segment ensures a well-rounded approach to fitness.

4. Core Stability & Conditioning (10 minutes)
   Emphasize core strength with engaging exercises that promote spinal stability and balance. Focus on movements such as Russian twists, stability ball exercises, and plank variations. This segment not only strengthens the core but also improves overall performance and posture.

5. Cool Down & Stretch (5 minutes)
   Conclude the session with a guided cool-down, featuring static stretches that target the major muscle groups worked during the session. Incorporating deep breathing techniques, this phase aids in recovery, reduces muscle soreness, and enhances flexibility.

Goals:
Participants will leave this session feeling energized, equipped with vital skills to improve their agility and performance while also addressing weight loss, mobility, and stability. The combination of strength training, agility drills, and core stability exercises fosters a comprehensive approach to fitness, ensuring lasting results and overall improved well-being.

Join us for an empowering session that will kick-start your fitness journey and transform your performance!

Performance Enhancement Program (Competitive Athletes)

1-Hour Performance Enhancement Training Session

Unlock your athletic potential with our focused 1-hour performance enhancement training session, designed specifically for younger and competitive athletes aiming to excel in powerlifting, Hyrox competitions, bodybuilding, triathlons, ultraruns, and more. This dynamic training experience integrates cutting-edge techniques, individualized programming, and expert guidance to help you elevate your performance and achieve your goals.

Session Breakdown:

1. Warm-Up (10 minutes)
   Begin with a comprehensive dynamic warm-up tailored to your sport-specific needs. This includes mobility exercises, dynamic stretches, and activation drills to increase blood flow, enhance flexibility, and prepare your body for intensive training.

2. Strength and Power Development (25 minutes)
   Engage in targeted strength training that focuses on key compound movements and power exercises. Utilizing techniques such as Olympic lifting, plyometrics, and resistance training, we’ll work on building explosive strength and muscular endurance. Personalized coaching ensures proper form, maximizing performance gains and reducing injury risk.

3. Endurance and Conditioning (15 minutes)
   Transition into sport-specific conditioning drills designed to enhance your cardiovascular endurance and stamina. Whether you're preparing for long-distance events or high-intensity competitions, these drills will improve your aerobic capacity and recovery time.

4. Cool Down and Nutrition Guidance (10 minutes)
   Conclude the session with a structured cool down, including static stretching and mobility work to promote recovery. You'll also receive tailored nutritional advice based on your training goals, ensuring you fuel your body effectively for optimal performance and recovery.

This performance enhancement training session is perfect for athletes who are serious about improving their skill set, building strength, and gaining a competitive edge. Join us to transform your training and dominate your next competition!

Physical/Exercise Therapy Programming (Injury/Stroke Rehabilitation)

Exercise Therapy Session for Clients with Medical Conditions

Unlock the potential of movement with our specialized Exercise Therapy session designed for individuals with medical conditions or physical limitations who may find traditional workouts challenging. This session is tailored to accommodate and support clients experiencing a range of health issues, ensuring a safe and effective approach to rehabilitation and physical enhancement.

Session Overview:
In this personalized training session, you will embark on a journey towards improved mobility, strength, and overall well-being under the guidance of a certified personal trainer specializing in exercise therapy. The session begins with an initial assessment to understand your unique medical history, physical capabilities, and specific goals.

What to Expect:

1. Comprehensive Assessment: We’ll take time to evaluate your health status, current fitness level, and any specific restrictions or concerns you may have, ensuring a customized approach.

2. Gentle Warm-Up: We start with a carefully designed warm-up to prepare your body, focusing on joint mobility and gentle activation of the muscles while taking into account any limitations.

3. Tailored Exercise Program: Experience a blend of low-impact exercises, flexibility work, and strength-building techniques specifically chosen to enhance your physical function. Each movement will be selected with your safety and comfort in mind, aimed at promoting rehabilitation and recovery.

4. Mind-Body Connection: We emphasize the importance of mindful movement. Each exercise will incorporate breathing techniques and mindful focus, helping to reduce stress and enhance body awareness.

5. Progress Tracking: Throughout the session, we will monitor your progress and adapt exercises as necessary to maintain a balance between challenge and safety. Our goal is to foster a sense of accomplishment and encourage continuous improvement.

6. Cool Down and Stretching: Finish with a soothing cool-down phase, focusing on relaxation and flexibility to support recovery and prevent any post-session discomfort.

7. Nutritional Guidance: As part of our holistic approach, we’ll briefly discuss nutrition strategies that can complement your exercise therapy, helping to enhance recovery and overall health.

Outcome:
Each session is designed to empower you to take control of your health and fitness journey, regardless of any medical conditions you may face. Our ultimate aim is to enhance your physical capabilities, boost your confidence, and promote a healthier lifestyle in a safe and supportive environment.

Join us for this transformative hour that prioritizes your health and well-being, and take the first step towards a more active and fulfilling life!

Elite Competitive Programming (COMPET

Program Overview:

Over the course of 12 weeks, this program will integrate various training modalities tailored to enhance your endurance and prepare you for specific challenges related to your sport. Weekly training sessions will be progressively structured, emphasizing different aspects of endurance while keeping your fitness journey exciting and engaging.

Key Components of the Program:

1. Endurance Base Building (Weeks 1-4):

   • Long Runs: Gradually increasing distance runs to build aerobic capacity and stamina.
   • Cycling Sessions: Scheduled rides at varying intensities to improve cardiovascular endurance and leg strength.
   • Swimming (for triathletes): Technique-focused sessions and endurance drills in the water.
   • Cross-Training: Low-impact activities, such as rowing or elliptical workouts, to enhance fitness without overuse injuries.
   • Core and Stability Training: Strengthening your core to maintain balance and efficiency in all areas of endurance sports.

2. Intensity and Race Preparation (Weeks 5-8):

   • Interval Training: Incorporating high-intensity interval workouts to improve speed and threshold.
   • Tempo Runs: Sustaining efforts at or near race pace to condition your body for longer durations of exertion.
   • Functional Strength Workouts: Full-body strength training sessions to enhance muscular endurance, with an emphasis on movements beneficial for running and racing.
   • HyROX-Specific Workouts: Integrating functional fitness movements (like sled pushes, burpees, and more) into your training to simulate the demands of HyROX events.

3. Peak Phase and Tapering (Weeks 9-12):

   • Race Simulation Workouts: Completing a series of race simulations, including brick workouts (bike-to-run), to practice transitions and pacing strategies for triathlons and HyROX events.
   • Longer Distances with Strategic Tapering: Gradually tapering your training volume to optimize recovery while maintaining intensity in the lead-up to race day.
   • Recovery Workshops: Implementing active recovery strategies, nutrition guidance, and mental resilience training to prepare for competition.
   • Race Strategy Planning: Discussing race day strategies, including nutrition, hydration, pacing, and mental readiness.

Program Benefits:

• Personalized Training Plans: Tailored workouts based on your current fitness level and personal goals, with regular assessments to track progress.
• Expert Guidance: Benefit from the knowledge and experience of seasoned coaches who specialize in endurance sports.
• Community Support: Engage with a community of like-minded athletes for motivation, accountability, and shared learning experiences.
• Holistic Approach: Incorporate nutrition planning, recovery protocols, and mental strategies that are crucial for optimal performance.

Outcome:

By the end of this 3-month program, you will have significantly improved your endurance, strength, and racing skills. You’ll be fully prepared to tackle the challenges of your next triathlon, marathon, ultra-run, or HyROX event with confidence and resilience. Join us and transform your endurance capabilities into exceptional performance on race day!