Personal Fitness

  • 8 September 2020
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Description

The perfect program for students and athletes that are serious about their fitness, but don’t desire to throw around barbells or heavy weights every day (or do not have regular access to such equipment). While “strength” will absolutely be worked on, the emphasis here is on movement, work capacity, and conditioning.

Over the course of the program, athletes will work through a multitude of movement variations, from bodyweight to loaded MBs/DBs/KBs/etc, and do so with varying weight, volume, and intensity. Each day’s main “workout” will be unique, keeping things both fun and challenging, and helping all athletes to develop true all-around fitness and performance.

 

Breakdown

  • 24 Total Training Sessions | 8 Weeks, 3 Sessions Scheduled Per Wee

  • Each workout is designed to take roughly 30-40 minutes

 

Lesson Format

Each session contains a brief guided warm up, followed by targeted Mobility, Core, or Strength work. Next we dive into hyper specific movement prep so as to warm up directly for our Pillar Workout of the Day.

These "finishers" combine movements and fitness elements into varying time domains and formats, designed to constantly engage and motivate for the best results. Each will also come with the ability to log scores and times for tracking over time.

 

Audience

Grades 9 – 12 – Students who already have a complete fundamental fitness education, including weighted movement and baseline strength assessments (for weight prescriptions), and wish to continue the pursuit of holistic, lifelong fitness.

 

Requisites

Intro to Fitness 1 & 2

Intro to Strength 1 & 2

OR 

Suggested only for students who have a full education of both movement and strength training.

 

Equipment

Must Have:

  • PVC Pipe
  • Dumbbells
  • Medicine Balls
  • Jump Rope
  • "Run" option
  • Pull Up Bar/TRX/Rings

Nice to Have:

  • Kettlebells
  • Foam Roller/Lax Ball
  • Cardio Machines
  • Bands

 

Assessments

Includes pre and post assessment of:

  • 1 Mile Run (Aerobic Capacity)
  • 2 Min Burpee (Anaerobic Capacity)
  • Jump Rope (Skill)
  • Push Up/Pull Up/Air Squat (Relative Strength/Strength Endurance)
  • Plank Hold (Stability/Stamina)

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