January31

TactFit Commando workout

Posted by Georgette Pann
Categorized Under: Bootcamp Exercises, Bootcamp Workouts
Comments: 0

Israeli Special Forces TACFIT Challenge..

You and I both know there’s no shortage of garbage fitness programs out there…

And with the internet giving every joker a free platform, it’s harder than ever to separate the sh** from the shinola.

Thankfully you don’t have to.

I pride myself on digging up the coolest new programs at the absolute cutting edge of the industry. And in the fitness world, you don’t talk “cutting edge” without talking about my friends Scott and Ryan.

Scott Sonnon trained for six years with the former USSR Ministry of Internal Affairs (MVD) and Special Operations Unit (Spetsnaz) Physical Conditioning and Performance Enhancement Specialists at the RETAL (Physical Skill Consultant Scientific & Practical Training) Center, and he became the first American to be licensed by the Russian government in these studies. He’s also one of a handful of individuals outside the former USSR to earn the coveted “Honourable Master of Sport” —the highest athletic distinction recognized in the former Soviet Union.

Scott is an international champion martial artist in both Russian Sambo and Chinese Sanshou kickboxing, and his peak performance enhancement methods are proving themselves again and again where it counts: in the real world, on and off the field.

Ryan Murdock is the coauthor of the bestselling fitness ebooks Bodyweight Exercise Revolution, Bodyweight Blueprint for Fat Loss, and the Clubbell Training Black Book. He’s a widely published travel writer who puts his training to the test in some of the world’s most unforgiving places. He’s walked across grizzly-infested stretches of Canada’s remote Northwest Territories, led jeep expeditions through central Mongolia and its south Gobi regions, and ventured by camel into the sandy wastes of the Taklamakan Desert, a place whose name means “those who go in don’t come out.”

These guys are the real deal, and so is their work.

And it’s their work that I want to talk to you about…

“TACFIT” stands for “tactical fitness,” and TACFIT Commando is based on actual programs Scott Sonnon is using right now to train Israeli counter-terrorism and secret service, American special ops personnel, Italian bodyguards to the Prime Minister, US federal agents, firemen, law enforcement agencies and MMA fighters.

TACFIT is designed to sculpt a shredded, functional commando physique that looks great on the beach but is also serious “go muscle”—not just “show muscle.”

Want to move like Mission Impossible? TACFIT will teach you how.

http://georgettepann.com/tactfitcommando <—- Get bootcamp workout ideas

For the next few days, you can take the Israeli Special Forces TACFIT Challenge.

It’s a , bodyweight-only tactical fitness program of three-dimensional movements done for repeated bursts of short duration—serious workouts for those who aren’t afraid to push limits others call impossible.

Want to test your mettle against some of the most experienced elite operators in the world?

Download the TACFIT Challenge now…

 

==> http://georgettepann.com/tactfitcommando

http://georgettepann.com/tactfitcommando<—- Israeli Special Forces TACFIT Challenge

 

January27

5 Tips to Master the Quad Squat

Posted by Georgette Pann
Categorized Under: Bootcamp Exercises
Comments: 0

Most people think of endless repetitions of push ups and sit ups when they hear the term bodyweight squat. That’s crazy! There are so many cool and funky bodyweight movements and variations out there. The sky’s the limit when it comes to equipment free training options.
One of the funkiest exercises of them all is called the Quad Squat (QuadSquat Video). It’s an excellent movement to foster full-body strength and coordination in forward pressing movements.  In this exercise, all four limbs must work together to both absorb and create force. 
I find many people have a hard time learning the Quad Squat in the beginning.  This stems largely from the fact that most people are not accustomed to movements which have the legs and arms working in concert.  Consequently, many people will descend and ascend using either only legs or only arms.  The following tips are those which I have found most helpful as performance cues to help students perfect the Quad Squat.
Nose aligned with hands
Back parallel (table top)
Knees out and feet under hips or slightly behind
Take but to heels
Stretch your crown and your coccyx in opposite directions.
If you imagine a line drawn between your two hands, a plumb line dangling from your nose should fall directly on that line at all times no matter where you are in your movement.
Someone should be able to come along and put a plate of food on your back without worrying that the food would spill off.  You should be able to keep that plate on your back throughout the whole movement.  Sometimes I have students perform beside a mirror and take periodic glances at themselves to see if their back is indeed parallel to the floor, but don’t become reliant on a mirror.  Shoot for being able to feel your body’s orientation in space.
Angling the knees slightly towards the outside opens up the hips and gives you a much deeper range of motion for the descent.  Your feet should be placed just under your hips, or more likely just behind your hips.  So a plumb line dropped from your hips should come down just in front of your feet.
On the descent, keep your nose lined up with your hands and take your butt as close to your heels as possible (while keeping your back parallel to the floor).
Keep the spine long by stretching the top of your head and your coccyx in opposite directions.  Your spine needs to be loose and pliable but well aligned.  This is why I say to lengthen the spine rather than trying to keep a “straight back.”
So now you have no excuse. Try out the Quad Squat, and crack open a whole new world of bodyweight exercise fun!

http://budurl.com/BWBlueprint

January20

Turbulence Training Fat Loss Bodyweight Workout

Posted by Georgette Pann
Categorized Under: Bootcamp Exercises, Bootcamp Workouts
Comments: 0

Turbulence Training Fat Loss Bodyweight Workout

Did you know that you can get an amazing workout from ONLY bodyweight
exercises…

…and that this workout can be done LITERALLY anytime and anywhere?

Check out this workout from Men’s Health and Women’s Health magazines
fitness expert, Craig Ballantyne. It uses his world-famous Turbulence
Training workout secrets to help you lose belly fat without equipment.

Warm-up Circuit – 2 rounds – Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Strength Superset

1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset

Water break – 2 minutes

Conditioning Circuit – 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Final Circuit – 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Stretching Circuit – 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit

Done!

So much fun, and no equipment needed. You can do this at home, at
the park, in your office (we won’t tell!), and even in a hotel room
at a hotel – it no longer matters how bad the hotel gym is!

For more amazing Turbulence Training workouts, visit this website:

=> http://budurl.com/TTBootcampworkouts

If you’re not running bootcamps yet, then get started NOW!..
Sure Victory Fitness Bootcamp Kit is the fastest,easiest and most affordable start up kit http://thefitnessbootcamp.com  

January20

5 Best Fitness Bootcamp Workout Methods

Posted by Georgette Pann
Categorized Under: Bootcamp Exercises, Bootcamp Workouts
Comments: 0
5 Best Fitness Bootcamp Workout Methods
 
The key to a great fitness boot camp workout is to “bring the energy”.Your clients are there for a fun workout and to escape the stress of the real world. They don’t care about equipment – they only care about results and having a great experience!

Here are the 5 essential components to the best NO-equipment, body weight exercise fitness bootcamp workouts!

1.   You’ll start with a total body warm-up and a series of multi-muscle exercises to specifically prepare the muscles and joints for the following exercises.

2.   The strength exercises follow the warm-up and are done at this time when the muscles are not fatigued.

3.   After the strength exercises comes the circuits focusing on moderately difficult exercises. Three circuit methods have been included, however not all fitness bootcamp workouts contain all three methods. Most workouts only use 1-2 different circuit methods.

Circuit 1:

The first circuit is the classic Big 5 Circuit method. The order of this circuit is squat, push, pull, single-leg, and total body ab exercise. Due to a lack of equipment, the “pull” exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise. If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows.

Circuit 2:

The second circuit method is the new Depletion Workout template. The order of this circuit is jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise (i.e. run in place, jumping jacks, etc.).

Circuit 3:

The third circuit method is the Tabata protocol using bodyweight exercises such as squats, pushups, planks, lunges, etc. Each “Tabata” is done for 20 seconds with 10 seconds of recovery. To add difficulty, we can do the 10 seconds of recovery by holding the exercise in a difficult position.

4.   After the circuits comes ab training using total body ab exercises. There are no crunches in the NO-equipment Fitness Bootcamp Workouts. In two of the workouts below, extra abdominal work has been added for variety. Your clients will love those workouts!

5.   Finally, you have the option of using the Fun’n’Games to finish off the program. In my experience, clients love the “follow the leader” game as well as the chance to lead the group for a few moments. Once in a while you can insert the Fun’n’Games after a warm-up, if your clients really love this routine.

You can use bodyweight exercises only, or you can use equipment as well. Kettlebells, medicine balls, dumbbells, and even stability balls are great tools you can use with little to no cost. Heck, you can even use sandbags or resistance bands.

So to recap, start with a total body warm-up, then strength, then circuits (both the Big 5 and the Depletion), and then even Tabata intervals. Then get into some ab circuits and stretching to finish off.

So that’s it. Cover these 5 aspects in your fitness bootcamp workouts and bring the energy and you’ll have a lot of raving fans and happy campers!

 http://budurl.com/TTBootcamp

January19

Transformation Bootcamp Workout

Posted by Georgette Pann
Categorized Under: Bootcamp Exercises, Bootcamp Workouts
Comments: 0

Transformation Bootcamp Workout

BY Craig Ballantyne

 
 

Warm-up Circuit – 2 rounds
1) Arm Crosses (see TT Transformation warm-up for photos)
2) Bodyweight Squat
3) Jumping Jacks
4) Mountain Climbers
5) Prisoner Forward Lunges prisoner forward lunge
6) Pushups
7) Stickups

Strength Superset – 2 rounds
1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side

Water break

Conditioning Circuit – 2 rounds
1) Reverse lunge
2) Spiderman climb
3) Plank
4) 1-leg hip extension
5) Close-grip pushup

Water break

Ab circuit from
1) Abdominal walk out
2) Garhammer ab curl
3) Pushup plank

 

Final Circuit
1) Prisoner Squat
2) T-pushup ==>t pushup top Transformation Bootcamp Workout
3) Split squats
4) Squat thrusts
5) Side plank

Water break

Stretching Circuit
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch

*****************
NOTES: First, you’ll notice there were no pulling/rowing exercises.

Why?

Well, because we had no equipment. No balls, no bands, no dumbbells, no kettlebells, no nothing.

But we still had an awesome fitness bootcamp workout with all of our TT friends from around the world.

It was pretty darn cool. fitness bootcamp exercises

Also, because I gave away the complete TT package at the Transformation Seminar, and I wanted to give you a Special Offer as well for those of you who couldn’t make it on the weekend.

Click this link to get your Abs bonus when you get started with the TT Bootcamp program today – offer ends Friday, Jan 22nd, 2010. http://budurl.com/TTBootcamp

 
 
 
 
 
 
 
 
 
Turbulence Training Bootcamp Workouts
Go here http://budurl.com/TTBootcamp
 
 
For more Bootcamp Workouts  go to
Sure Results Boot Camp Workout Book.
360 bootcamp workouts for bootcamp trainers by real bootcamp trainers!
An awesome resource! http://fitnessbootcampworkout.com 
January19

Bodyweight Core Routine

Posted by Georgette Pann
Categorized Under: Bootcamp Exercises, Bootcamp Workouts, Uncategorized
Comment: 1

Bodyweight Core Routine

by Adam Steer
http://budurl.com/BWBlueprint

 

Trying to do any sort of challenging movement with a weak core is like trying to shoot a cannon from a canoe. Your midsection provides a stable foundation for all movement. It also translates force from one segment of the body to another.

When you move your leg, you don’t just flex your lower body muscles. You activate a vast sling of muscle and connective tissue that slings across your entire body. A lot of these lines of pull run in diagonal patterns through the core.

By focusing on fun and functional movements when training the core, you build on those natural patterns of movement. So when you need them in life and sport you can call on them.

Kevlar Core Bodyweight Routine

And as a little bonus, here’s a great CST bodyweight circuit for the core. It’s pulled from the pages of our Bodyweight Metabolic Matrix (BMM) series (top secret). This one’s a variation of the Kevlar Core routine.

Do 30 seconds each of…

  • Plank
  • Boat Pose V-up
  • Quad Squat
  • Boat Pose V-up
  • Swoop Hold Left
  • Boat Pose V-up
  • Swoop Hold Right
  • Boat Pose V-up
  • Jump Squat

Then rest 1 minute and repeat 2-4 times depending on your available time and your conditioning level.

If you’d like to grab the original Kevlar Core routine you can visit the link below. The program contains a complete video demonstration of this fat blasting Bodyweight Metabolic Matrix.

Kevlar Core <— Click here for the original BMM Kevlar Core routine

January10

Building Rapport With Personal Training Clients

Posted by Georgette Pann
Categorized Under: Bootcamp Marketing
Comments: 0
Building Rapport With Personal Training Clients

by Heather Doane

ARTICLE KEY POINTS
  • Building rapport is almost synonymous with building business. The importance of building rapport should be reinforced continually.
  • Research suggests that 65 percent of meaning in any message is conveyed non-verbally; therefore, before a word is even spoken, impressions are being made. Be sure your body language is conveying the right message.
Developing a deep level of rapport is critical in creating lasting and successful relationships with personal training clients. Rapport is one of the most important features or characteristics of interaction.  It is a commonality of perspective, being in “sync” and being on the same wavelength as the person to whom you are talking.(1) The process of building rapport is ongoing and encompasses many aspects of communication, personal development, respect for client goals, and setting boundaries.

Communication

Research suggests that 65 percent of meaning in any message is conveyed non-verbally; therefore, before a word is even spoken, impressions are being made. Non-verbal communication, referred to as kinesics, is defined as facial expressions and body movements, posture, gestures, and touch. Although expressions vary among different cultures, commonly anger is expressed in the eyebrows and lower face, and the mouth and jaw display surprise, happiness, and disgust.(2) Awareness of facial expressions will ensure that messages are being sent and received accurately.

Personal Standards

To create lasting, meaningful partnerships with clients it is imperative to take time to understand your motivation and aspirations as a trainer. Asking questions leading to your true beliefs will help refine your personal standards. For example, think of the people you admire and why you admire them. Consider what personal standards those individuals hold themselves to, then, write down what you expect of yourself.

Considering the following in relation to your role as a fitness professional:

1) What are my personal and professional aspirations?
2) What is the essential to my success?
3) What are some realistic expectations that will lead to actions and results?
4) What different roles do I play, and how to interpret these roles?

A key ingredient in the world of non-verbal communication is the almighty,  unwavering smile.  Author of How to Win Friends and Influence People, Dale Carnegie, suggests a simple way to make a good first impression and get people to like you is to just smile.  A smile says “I like you. You make me happy. I am glad to see you.”(3) Who wouldn’t respond well to that?  Smiling is a simple yet effective way to build  rapport with clients.

Awareness of body positioning can help trainers determine what a client is experiencing in that moment. For example, Gavin suggests, shoulders that are  turned inward toward the chest can be an expression of non-receptivity. Shoulders that are sloped downward may express a state of depression, and elevated shoulders tend to express anxiety or fear.(2) Ease any apprehension and provide reassurance by asking clients how they feel about specific exercises and the training session in general.

Most of us know what distance from another person we feel most comfortable. Proxemics, which refers to the consideration of physical space and the arrangement of environmental space, is important when working toward building rapport.  Be sensitive to the distance you are sitting or standing to your client in order to respect personal space. If someone moves too close or too far we may  experience anxiety, fear, or it may seem like a suggestion to become more intimate.(2) Awareness of non-verbal communication helps determine the client’s level of comfort. If a client feels secure while training with you, the relationship is likely to progress and establishing rapport will come naturally.

Listening skills and Client Goals

Before designing a program, strive to understand the client’s individual needs,    goals, and aspirations beyond just hearing them. People have many goals ranging from appearance and functional needs, to more energy, or sport specific. All of these goals are important.  Listen carefully to individual desires and then determine the client’s level of readiness to progress.(5) Fred Hoffman, international fitness consultant, suggests that the first meeting should be used to discuss long-term goals and how they will be achieved.  Following this meeting, put together short and long term plans of action that fit the client’s lifestyle. After reviewing the plan together, determine what is realistic, and then develop a mutual agreement.(6) 

Making eye contact, listening and encouraging clients to talk about themselves is a great way to become a good communicator. Most people like to talk about themselves, so ask questions your clients will enjoy answering and encourage them to talk about their accomplishments and aspirations.(3) Effective listening and questioning skills will show clients that you are genuinely interested and care about their individuals needs.

While each trainer has their own unique style, discussing goals and setting realistic expectations from the start will allow open communication throughout the relationship. When selected to help an individual with their fitness goals, we are given an exciting opportunity to assist in their personal growth. Being effective in this is essential to building rapport and creating lasting partnerships, and ultimately improving a client’s quality of life.

Boundaries

“Boundaries are rules you establish for yourself, and by which you teach others to abide.”(7) When setting your boundaries, become clear on three things: your role, your resources, and the situation dynamics.

Your role as a trainer includes the way you train, the philosophies and values that you hold in relation to your training, the contracts and policies you use to operate your business, your limitations, and the law. Your resources include your capabilities, the equipment and access to resources that you have, and time. Situation dynamics are less clearly defined, but refer to what may occur that is unanticipated or out of normal circumstances. For example, a client begins to cry uncontrollably mid-session and informs you of a shocking incident about her dysfunctional marriage. Expressing empathy is appropriate; however, if this situation becomes a regular occurrence, it may be necessary to re-examine your boundaries.(2)

Trainers who develop the ability to truly connect with their clients will create satisfying, lasting, and rewarding partnerships.

Setting boundaries will be unique to your situation and the population you train. Develop boundaries by contemplating the following:

  • Who do you train, work with, or collaborate with? 
  • What is your goal for the partnership?
  • What services do you provide?
  • How long, what time limitations are there, and where does the training occur?
  • How do your methods of training work for clients?
  • Why is this person’s goal so important that they are willing to devote money, time, and effort to work towards accomplishment?

Asking who, what, why, when, where, and how type questions allows for consideration of many different situations and is a great way to begin drafting you personal boundaries.(2) Implementing boundaries in the beginning of the relationship sets a precedent and creates an established partnership based on a common understanding of the goal.  Go beyond a verbal agreement and put it in writing. 

The ability to establish rapport will ultimately determine your success as a personal trainer. Through effective communication, creating personal standards, understanding client goals and setting boundaries you will create an environment in which clients will be successful and continue to train with you. Let’s face it, most trainers know how to help people exercise and progress them toward their goal. However, is this what really keeps them coming back for more sessions? Trainers who develop the ability to truly connect with their clients will create satisfying, lasting, and rewarding partnerships.

Learn More About The Author

January03

Athletic Boot Camp Workout

Posted by Georgette Pann
Categorized Under: Bootcamp Exercises, Bootcamp Workouts
Comments: 0

Athletic Boot Camp Sample Workout

Goal: Overall Athletic Development, Strength Development

Total Time: approximately 60 minutes

Equipment Needed: Marking Cones, Mini and/or light bands (depending on the strength of participants), Dragging Sleds with weight

Class Setup: The class needs an open area, preferably a field or rubberized/padded floor to perform agility drills.  This area needs at least 25 yards of continuous space in one direction and 20 in the other.  The strength circuit portion of the workout will consist of four stations, one of which will require use of the long space.

Minutes 0-5
            -Welcome:  Begin with a welcome and organizational meeting.  Make your participants feel welcome and start bringing their head into the workout by briefly going over what you will be doing, your goals for the day, and a couple of basic coaching cues.

Minutes 6-12
            -Warm-up:  The warm-up will consist of various athletic drills designed to go from simple to complex.  These drills will lubricate the joints, increase the athletes’ core temperatures, and prime the nervous system for further action.  Each of these exercises will be performed for one minute per line, so if there are two exercises per line each will be performed for 30 seconds.

            Forward/Backward Jumps + Slalom Jumps
            Prisoner Squats + Walking Lunges (15yd)
            Reverse Lunges + Side Lunges (15sec/leg)
            High Kicks (15yd) + Arm Circles
            Push-up Walkouts
            Carioca (4x 15 yd)
            Sprints (4×15 yd)

Forward/Backward Jumps:  Participants will hop forward and backward over a distance of about a foot.  Feet remain close together and the upper body is largely stationary.  Emphasis is on staying on the balls of the feet and minimizing ground contact time.

Slalom Jumps:  Participants will hop side-to-side over a line and a distance of about a foot.  Feet remain close together and the upper body is largely stationary.  Emphasis is on staying on the balls of the feet and minimizing ground contact time.

Prisoner Squats:  Participants will stand with their feet slightly wider than shoulder-width and their toes pointed outward slightly.  Their hands will be locked behind their head (as if they’re being arrested).  Squat by sitting down and back until their thighs are at least parallel to the ground.

Walking Lunges:  Participants will step forward with a much larger than normal step while bringing their trailing knee within one inch of the ground but not hitting the ground.  They will then bring the trailing leg forward directly into the next step.

Reverse Lunges:  Standing comfortably, participants will step one leg back and lightly touch the ball of that foot to the ground behind them.  While maintaining most of their weight on their stationary leg they will lower the back knee to within one inch of the ground.  They will then reverse the motion and perform it on the other side.

Side Lunges:  Standing comfortably with feet parallel the participants will step one leg out to the side, maintaining a parallel stance with their feet.  They will then sit down and back to the side they stepped out on, loading that heel, and keeping the trailing leg straight.  To finish the movement they will push off the loaded heel to return to the start position.

High Kicks:  With straight legs the participants will march the marked distance down the field.  The object is to swing the legs as high as possible in order to stretch the glutes and hamstrings.

Arm Circles:  With straight arms the participants will make forward and backward circles with their arms by rotating their shoulders.  The object is to brush their ears with their biceps on every pass.

Push-up Walkouts:  Standing comfortably with their feet parallel the participants will reach straight down to the ground (maintaining straight legs for the duration of the exercise).  They will then walk forward on their hands until reaching the push-up position, where they will perform a push-up before reversing the motion until they’ve returned to the starting position.

Carioca:  Participants will run laterally by passing their trailing leg over their forward leg, followed by passing it behind the forward leg on alternating steps.  The shoulders are to remain in the same line that they began in.

Sprints:  Participants will accelerate as quickly as possible and maintain speed for the distance prescribed.

Minutes 13-17
            -Speed Block 1:  A-skips, 20 yards.  Instruct for one minute. Participants will perform A-skips at 20 yard distances.  Rest 10-20 seconds between reps.

A-Skips:  An exaggerated running technique designed to teach leg lift and explosiveness in sprinting.  Participants will skip the prescribed distance will attempting to lift their lead knee as high as possible.

Minutes 18-22
            -Speed Block 2:  Sprint and Stops, 10 yards.  Instruct for one minute.  Participants will perform Sprint and Stops at 10 yard distances.  Rest 10-20 seconds between reps.

Sprint and Stops:  Participants will accelerate and sprint as much as possible for the distance prescribed and reduce speed as rapidly as possible to end in a low, athletic position.  They will hold this decelerated position for two seconds.

Minutes 23-25
            -Rest Break.

Minutes 26-30
            -Agility Block 1:  Slide and Stops, 2 steps.  Instruct for one minute.  Participants will perform Slide and Stops for two steps.  Rest 10 seconds between reps.

Slide and Stops:  Participants will start in good, athletic positions.  They will slide step as quickly as possible the number of steps prescribed in the direction prescribed.  After these steps they will sink and hold in a strong, neutral athletic position.  This decelerated position will be held for two seconds.

Minutes 31-37
            -Agility Block 2:  Box Drill, 10 yards.  Instruct for one minute.  Participants will perform Box Drills.  Rest will be at least 15 seconds, or as long as it takes for the box course to clear out from other participants.

Box Drill:  Set up a four-point box with cones 10 yards apart.  Participants will start at the back, right corner of the box.  They will sprint to the right front cone, side shuffle (or carioca) left to the next cone, back peddle to the back cone, and side shuffle (or carioca) back to the original cone.

Minutes 38-40
            -Rest Break.

Minutes 41-50
            -Strength Circuit:  Four Stations, 60 seconds per station, twice through the circuit.  Instruct for two minutes.

Station 1:  Band Squats – Mini or Light Band
            Station 2:  Band Push-ups – Mini Band
            Station 3:  Plank with One Foot Raised – Alternate on second circuit
            Station 4:  Forward Sled Dragging

Band Squats:  Loop a band, either Mini or Light depending on the participant’s strength, under both feet and around the neck.  Perform squats using the band as resistance.

Band Push-ups:  Loop both hands into the ends of a Mini-band so that the band is stretched across the back of the participant’s shoulders.  Perform push-ups so that the band provides resistance.

Plank with One Foot Raised:  Lay on the ground so that the athlete is suspended on both elbows and both feet with the body held straight.  Raise one foot from the ground so that the athlete is contacting the ground on both elbows and one foot.  Hold this position.

Forward Sled Dragging:  Weight the sled appropriately for the participant’s strength.  Face away from the sled and either hold the straps in the hands or loop them through a belt or harness.  Walk forward with some lean and drag the sled.  Movement should be as quick as possible without running.

Minutes 51-52
            -Rest Break.

Minutes 53-60
            -Lecture.  Gather the class to wrap up the day’s activities.  Discuss a pertinent topic such as nutrition, recovery, or training to educate your participants and add value to their camp.

 

Isaac Wilkins, M.Ed, CSCS, NSCA-CPT is the author of Speed Camp Profits and the owner of http://www.athleticbootcamps.com. For more information on developing athletic boot camps and your free report “7 Tips on Starting Your Athletic Boot Camp Business” go to http://www.athleticbootcamps.com today!

January02

New Workouts for the New Year

Posted by Georgette Pann
Categorized Under: Bootcamp Exercises, Bootcamp Workouts
Comment: 1

New Workouts for the New Year

Starting to accomplish those 2010 goals means putting them into motion as soon as possible. The past week I began showing you 50 unique upper body exercises, such drills besides being amazingly effective make training fun again.
Being motivated and consistent often means having new challenges, this new year of 2010 has already started off with a bang with new training tools to compliment our Ultimate Sandbag to bring you dynamic training routines.

Josh Henkin’s Sandbag Training http://tinyurl.com/5f38jw

The TRX http://budurl.com/theTRX