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The Business of Boot Camps -TRX Workout

The Business of Boot Camps
by Neil Mallinson

Running a boot camp is a wonderful way for any fitness professionals to learn skills that will improve business exponentially. I became a boot camp instructor after I moved to San Diego in 2003. The main reason I started offering a boot camp class was to market myself to new clients and build my business since I was new to the area. The class became a part of who I am today as an instructor and has improved my fitness level beyond anything I could have imagined prior to moving to San Diego. This class, consisting of 2.5 hours of outdoor training, has been operating since 1994 in the North County area. Class sizes vary from three participants up to 30 during the summer months. The class is running based, where we typically cover eight to 10 miles on the sunny beaches of San Diego, on trails, up and down beach stairs and in the ocean. Teaching boot camps creates a feeling of freedom and enjoyment for me. I love being a part of a group class where we work and play hard!

What can running a boot camp do for your business?

  1. Your services can be used by a larger range of participants in the time you teach compared to a one-on-one session with a client.
  2. Increased exposure to the community and free advertising – people driving or walking by the class can see you teaching the group.
  3. Increase revenue – charge $25/person for an hour or two hour class, so 10 people= $250… not bad for two hours of working out!

Why teach a boot camp class?

  1. Not only do participants get fit, but the instructors also get to experience the benefits of the class.
  2. Create opportunities for people in your community to meet and connect.
  3. Establish yourself as an expert in your community and increase your exposure to a larger base of clients.
  4. Reach a demographic that typically cannot afford a gym or does not like to train indoors.
  5. The possibilities for a varied, exciting class are endless based on whatever Mother Nature provides or what is in your local park.

The way I have incorporated TRX into my boot camps is through circuit training within the class. Since the TRX can be set up anywhere with the many anchoring solutions, using the TRX in a circuit is easily done. Below I have provided a sample boot camp workout. This 60 minute boot camp workout is designed for intermediate to advanced clients. Access to a running track or football field is recommended.

Warm Up –
5-10 min jog (8 to 10 min/mile pace)
Stretch (no equipment) –
•    Arms up, palms up, perform backward circles (30 seconds); reverse to palms down, forward circles (30 seconds).
•    Stand right foot over left and reach down to touch toe; switch feet and repeat.
•    Standing quad stretch; both sides.
Stretch (with TRX) –
•    TRX Lower Back Stretch
•    TRX Standing Figure-four Stretch
•    TRX Hip Hinge (Offset Stance)
•    TRX Hip and Chest Stretch

Upper Body Workout –
•    TRX Chest Press (3 sets, 10 reps) – Each set should get progressively more difficult.
•    TRX Row (3 sets, 10 reps) – Each set should get progressively more difficult (i.e. High to Low).

Relay – Have participants partner up with someone at a similar fitness level.
•    Partner A runs a lap at a competitive speed (i.e. 6 min/mile pace).
•    Partner B performs TRX Crunches* (10-15 reps).
•    Partner B starts running as partner A crosses the finish line.
•    Continue until both partners have completed four laps or one mile total.

*If there are no anchor points near the track, perform crunches without a TRX (30 reps).

Core Workout –
TRX Overhead Back Extension (45 seconds)
TRX Mountain Climber (45 seconds)

Bodyweight Training – Have participants partner up with someone at a similar fitness level.
Drill 1 – Leap Frog (100 yards)
Drill 2 – Wheel Barrow (50 yards, switch partners)
Drill 3 – Piggy Back (50 yards, switch partners)
Drill 4 – Sprints (50 yards, each partner)
•    Run 1 – 60% of max speed
•    Run 2 – 70% of max speed
•    Run 3 – 80% of max speed
•    Run 4 – 90% of max speed
•    Run 5 – 100% of max speed

Cool Down –
5-10 min jog (8 to 10 min/mile pace)
Repeat flexibility movements from warm up.

I have found that using the TRX in outdoor settings not only challenges participants but also gets people who are walking by asking questions about the product and why I use it. TRX opens doors to thinking outside the box not just about training aspects but also fresh and innovative ways to market your boot camp to create excitement and buzz, which ultimately will make your class stand out from the rest!

Neil Mallinson BS, CSCS , owns nemafit personal training and consulting based (www.nemafit.com) in San Diego, California. Neil is a TRX Master Trainer, travels domestically and internationally presenting for TRX, EFI Sports Medicine and for his own company as a fitness expert. Neil has written articles for various publications, including Triathlete Magazine.

The TRX Suspension training systems allow users to use body weight to perform literally hundreds of exercise progressions for every body part and plane of motion; these can be used just about anywhere. http://budurl.com/theTRX  
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 So get your bootcamp up and running quickly,esaily and afforadably!


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2 comments on “The Business of Boot Camps -TRX Workout

Love this!!! Looking forward to trying it out!
Thanks Neil!


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