Personal Fitness

  • 8 September 2020
  • 0 replies





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.



  • 30 Total Training Sessions | 10 Weeks of 3 Sessions
  • Week 5 + Week 10 = Unload Week
  • Each session takes roughly 30-40 minutes


Lesson Format

Every session begins with a guided dynamic warm up with position-specific mobility, followed by in-depth movement prep. Many days will include accessory work aimed at strength development and injury prevention as well. Then, the bulk of our training time is dedicated to the daily “Finisher”.

Finishers combine movements and fitness elements into varying time domains and formats, designed to constantly engage and motivate for the best results.



Grades 9 – 12 – Students and athletes who have a complete education on all things fitness and performance and are looking to take training into their own hands for the first time without a special focus on strength training or athletic performance.



Intro to Fitness 1 & 2

Intro to Weight Training 1 & 2


Intended only for experienced students and athletes. Students should already have had a thorough education on all things training. From basic movement patterns to the execution of compound resistance lifts, students should be well-versed in all forms of fitness.



Must Have:

  • PVC Pipe
  • Dumbbells
  • Medicine Balls
  • Jump Rope
  • "Run" option

Nice to Have:

  • Kettlebells
  • Plyo Boxes
  • Pull-Up Bar/ TRX/Rings
  • Foam Roller/Lax Ball
  • Cardio Machines
  • Bands



Includes re-assessment of:

  • 1 Mile
  • Pull Up
  • 2 Min Burpee
  • Squat Therapy
  • Jump Rope

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