INTRODUCTORY SESSION:
All new athletes joining the program are required to do an introductory session before beginning workouts. This intro session will allow us to take each member through a functional movement screening to help find areas of efficient movement and more importantly, what movement patterns have limitations and dysfunction. Following we will get baseline athletic testing and a one-on-one workout session to go over exercise techniques and expectations. These findings will allow us to put the correct progressions in place based on the needs of each athlete before starting training classes, as well as give us the chance to get to know each other better.
SMALL TRAINING GROUPS
All of these classes are limited to10 athletes or less to ensure the highest quality service, much one on one attention and to produce the greatest performance results
WHAT THE CLASS COVERS:
DYNAMIC WARM UP
Tailored to the 7 specific functional movement patterns that we use in our everyday lives (especially in sports).These patterns will also aid in learning the various lifting/running techniques.
POWER DEVELOPMENT
The main focus with the beginner class will be to teach proper jumping and landing mechanics before progressing into more challenging lower body power movements. To develop upper body power we will utilize various medicine ball throws, tosses and slams.
SPEED & AGILITY
Speed days we focus on proper arm action, gait cycling, rhythm and techniques. Agility days we focus on proper foot positioning, body angles, and momentum shifting to allow more effective change of direction. We will always end this portion with some type of competition where they can display the techniques that were learned for the day.
FUNCTIONAL STRENGTH
Each day will be a full body workout where we focus on different joints and muscle groups.
Lower body pushes (squat variations, deadlift variations & sled pushes), Core (flexion/anti-movements) and upper body pulls (single and double arm vertical and horizontal rows).
Upper body pushes (Dumbbell bench variations , pushups variations, landmine press, etc), Core: (flexion/anti-movements) and lower body pulls (hinges/RDLs, hamstring curls, hamstring falls, glute bridge/raise variations