New Program Release! DAN200: Dance Fitness

We're releasing twelve 30 minute lessons of follow-along style dance fitness movements! Perfect for middle school & high school students looking to change things up in their fitness routine. Grab an open space and turn up the volume!  Preview the program: DescriptionLet's turn up the music and have some fun! This program aims to provide every student an engaging and welcoming introduction to the basics of dance fitness. We seek to introduce this form of cardio and dance fitness through a fully-developed lesson plan that allows students to learn new dance moves while getting their heart rates up and smiling! Breakdown12 Total Lessons | 4 Sections of 3 Lessons 30 minutes per Lesson Each lesson is broken down into warm-up, choreography, cardio effort, and cool-down Lesson FormatEach lesson begins with a guided warm-up to prepare students for an entire dance fitness routine. The main focus of each lesson is the choreography and cardio effort, where students learn the moves for the day and then string them all together through a full routine. Finally, students will wrap up with a cool-down stretch that allows them to target the muscles they just worked on and bring their heart rates down. The entire 30 minutes includes music and follow-along instruction. AudienceEveryone! Grades 6-12. Anyone looking to move and groove while breaking a sweat. We encourage EVERY student to give this program a try. RequisitesNo formal requisites; open to all students! No dance experience needed. EquipmentNo equipment needed!Just give yourself enough room to move around. AssessmentsThere are no formal assessments in this program.

12 Weeks of ATH311D: 2 Day Off Season Training Program Available!

Last month we released the first 6 weeks of ATH311D. Today, we’re excited to announce that all 12 weeks of this program are now available in every PLT4M account! Why did we build this program?With many schools having to limit the amount of training days in the weight room due to COVID restrictions, we’ve seen a shift towards a 2 day weight training schedule. To accommodate those schedules, we built the 2-Day Off Season Weight Training program. The program is available in all PLT4M accounts, via the Programs page, under the 300 level tab. More details below:   DescriptionA variation of our standard 300-Level Athletic programming, this program is aimed at developing a complete athlete, "in-the-gym", through Strength, Power, Control, & Capacity development, all built into a 2-Day training schedule. Over the course of the program, we place an emphasis on building raw total-body strength through unique phases of the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or "Power", through different plyometrics, ballistics, and a full progression of the "Clean" movement - utilizing all of it's variations from the top down. Lastly, we will consistently build durability and work capacity through a blend of hypertrophy training, accessory strength work, and Metabolic conditioning. Breakdown12 Weeks | 2 Lifts per Week Workouts should take between 50-70 minutes**Each element of the workout will included suggested time domains for efficient flow Workout FormatEach weight training day contains a brief warm up (with dynamic movement, mobility, and technique work), pre-hab & activation (injury prevention, core, etc), power development (plyo, ballistics, and/or OLY lifts), max strength (powerlifts), accessory strength work (unilateral work, push/pull, etc), and a short "finisher" for capacity and volume, complete with full instruction & explanation. AudienceGrades 9 – 12 – Athletes who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season. RequisitesFIT100-200 Level ProgressionOR - Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months). EquipmentMust Have:PVC Pipe Barbells, Bumper Plates & Rack Dumbbells & Benches Pull-Up Bar/ TRX/Rings "Run" optionNice to Have:Kettlebells Jump Rope Plyo Boxes Foam Roller/ Lax Ball Cardio Machines Bands AssessmentsStrengthContinual Tracking of Working Maxes within... Squat Bench Clean Deadlift Occasional Assessment of 1RM "PRs" in Back & Front Squat Bench & Strict Press Hang Power Clean & Power Clean Deadlift Strict Pull Up (reps) PerformanceAccessory Performance Domains Vertical Jump (Power) Jump Rope (Skill/Capacity) Plank Hold (Stability/Muscular Endurance) 1 Min Push Up/Air Squat (Capacity/Muscular Endurance)

New Program Release! MOB201: Intro to Mobility

Introducing the second component of our Mobility progression: MOB201: Intro to Mobility.Now available in your PLT4M account on your Programs page.In MOB101 we explored End-Range stretching. Now, we’re taking mobility a step further by introducing Self-Myofascial Release with the help of a foam roller and lax ball. See more details below! Program DescriptionIn this introduction to mobility, we aim to introduce some key mobility principles and techniques, with the goal of moving beyond simple "flexibility" and "stretching". While we love stretching, it is only one piece of the larger mobility puzzle. To truly improve our mobility, we must equip ourselves with more advanced techniques like Self-Myofascial Release. Additionally, we review the concept of "Active Recovery", and the role it plays in our mobility. Breakdown15 Total Lessons | 30 minutes per Lesson 5 Sections | 3 Lessons per section Concludes with a Mobility TestLesson FormatEach session begins with a brief introduction where we talk through the focus of each lesson, be it Stretching, SMR, or Active Recovery. We will then move into the lesson, which consists of one (sometimes two) long format, follow along videos. AudienceEveryone! Anyone looking to get into fitness should begin with this fundamental program. Long term results come from setting a good foundation! EquipmentFoam Rollers (Sections 3 & 5) Lax or Tennis Ball (Sections 4 & 5) We also suggest the use of a padded mat RequisitesAs we begin with two Sections of Stretching, you can jump into this program without any pre-reqs. However, improving your flexibility through MOB101 would be a good course to start with. AssessmentsCulminates in a final “assessment” of:Squat Therapy

First 6 Weeks of ATH311D: 2 Day Off-Season Weight Training Available!

With many schools shifting to hybrid models, or having to limit the amount of training days in the weight room due to COVID restrictions, we’ve seen a shift towards a 2 day weight training schedule. We are thrilled to release the first 6 weeks of the 2-Day Off Season Weight Training program, to accommodate those schedules. We are still building this program, and the second part will be released once it’s ready! The program is available in all PLT4M accounts, via the Programs page, under the 300 level tab. More details below:  DESCRIPTIONA variation of our standard 300-Level Athletic programming, this program is aimed at developing a complete athlete, "in-the-gym", through Strength, Power, Control, & Capacity development, all built into a 2-Day training schedule. Over the course of the program, we place an emphasis on building raw total-body strength through unique phases of the powerlifts and their variations. Simultaneously, we will develop our rate of force production, or "Power", through different plyometrics, ballistics, and a full progression of the "Clean" movement - utilizing all of it's variations from the top down. Lastly, we will consistently build durability and work capacity through a blend of hypertrophy training, accessory strength work, and Metabolic conditioning. BreakdownDuration:2 Lifts per Week Workouts should take between 50-70 minutes, based on group size and equipment availability Each element of the workout will included suggested time domains for efficient flow  Daily Schedule:Each weight training day contains a brief warm up (with dynamic movement, mobility, and technique work), pre-hab & activation (injury prevention, core, etc), power development (plyo, ballistics, and/or OLY lifts), max strength (powerlifts), accessory strength work (unilateral work, push/pull, etc), and a short "finisher" for capacity and volume, complete with full instruction & explanation. Testing & Tracking:StrengthContinual Tracking of Working Maxes within...SquatBenchCleanDeadlift Occasional Assessment of 1RM "PRs" inBack & Front SquatBench & Strict PressHang Power Clean & Power CleanDeadliftStrict Pull Up (reps) Accessory Performance DomainsVertical Jump (Power)Jump Rope (Skill/Capacity)Plank Hold (Stability/Muscular Endurance)1 Min Push Up/Air Squat (Capacity/Muscular Endurance) Requisites:Suggested only for athletes who have had a full education of both movement and strength training. Athletes should already have relevant “maxes” of necessary lifts and should not be completely “un-trained” (no workouts in previous 2+ months). Recommended Pre-Req:FIT101: Intro to FitnessFIT102: Intro to TrainingFIT201: Intro to Weight Training,  Part 1FIT202: Intro to Weight Training, Part 2FIT203: Intro to Weight Training, Part 3-OR-ATH211: GPP & Transition Who For?:Athletes, grades 9-12 who already have a complete fundamental performance training education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season**.

New Program Release! YOG102: Intro to Yoga Flow

Introducing the second component of our Yoga progression: YOG102: Intro to Yoga Flow. Now available in your PLT4M account on your Programs page.  Description:In Yog101: Intro to Yoga, we introduced a basic Yoga foundation with in-depth movement instruction and practice. In YOG102: Intro to Yoga Flow, students will continue to grow in their yoga journey through longer form breath to movement flows while still practicing new pose variations along the way. Students will build the mind-body connection that comes with this form of exercise. Students will develop the stamina and capacity needed for full yoga workouts and be ready to continue to almost any yoga class with confidence! Breakdown: 12 Lessons  3 Lessons per Section Each lesson takes 30 minutes  Each lesson is broken into 4 video parts: 1) Intro 2) Opening Flow/Warm Up 3) Flow 4) Wrap Up  Lessons Details:Each yoga session begins with a guided warm up and an opportunity for students to check-in mentally and physically to the day's lesson. Each lesson will follow a traditional yoga flow and move throughout an entire 30-minute workout. Lessons will also introduce 2-3 movement/pose variations embedded directly within the longer flows.  Requisites:Students should have a basic understanding of foundational yoga movements. For example, they should be able to perform Warrior 2 with proper form and technique as a stand alone exercise before attempting to do it in a longer flow workout.  Recommended Pre-Req: YOG101: Intro To Yoga  Who For?: (Grades 6-12)Students who are interested in the primary movements of yoga and are looking to add this style of exercise to their fitness toolbox for long-term health and wellness.  Where?This program is included with all PLT4M subscriptions. Navigate to the PROGRAMS page within your PLT4M account to view it and assign it!  

New Program Release! YOG: 101: Introduction to Yoga

We are excited to launch the new Intro to Yoga Program! Below you’ll find details about this program. Description:An introduction to the basics of yoga! We seek to develop a strong foundation in the basic areas of yoga that include standing, twisting, balancing, hips, spine, and core poses. This program seeks to onboard students of all backgrounds to yoga for the first time with in-depth movement introductions and practice. The big focus of our yoga program is education without the intimidation that yoga can sometimes bring!   The program culminates in student’s first experiences with long-form standard yoga flows and routines. Duration: 12 Lessons  3 Lessons per Section Each lesson takes 30 minutes Daily Schedule:Each yoga session begins with a guided warm up, followed by movement and pose education, scaling modifications, and detailed technique work. Then, student’s finish each lesson with guided flows that reinforce the major education points of the day.The final three lessons of this program put all the pieces together for more long-form yoga flows! Testing & Tracking:No formal requirements, open to all students! Requisites:1. No formal requirements, open to all students! Who For?: (Grades 6-12) Everyone! Grades 6-12. Anyone looking to give yoga a try should begin with this fundamental program. This is meant to be a welcoming and inviting first try of yoga for all!Program Overview: Watch the webinar with coach Lulu Emmons where we discuss how to implement a Yoga Program into your class!