4-Week Winter Sports Conditioning
This program is designed to build strength and endurance progressively over four weeks.
This program will take your overall fitness to the next level.
You will benefit whether your are an avid skier, snowboarder, skate skier, hockey player,etc or you just want to improve your overall strength, conditioning and endurance.
Each week, the intensity or volume of the workouts will increase slightly. The group sessions would be held on Mondays from 5-6pm from 11/17-12/8. Participants will be given (optional) “homework” workouts with a suggested schedule via video instruction to complete on their own
This program is good for most levels of fitness.
It is an intermediate to advanced level training.
- Week 1: Foundational Strength
- Focus on learning proper form for foundational movements like squats, lunges, planks with simple cardio bursts.
- We will use lighter weights and resistance bands with higher repetitions to build muscle endurance and solidify movement patterns
- We will focus on building strength in the stabilizer muscles, essential for sport performance.
- The at-home videos for this phase will focus on bodyweight exercises to reinforce these basics.
- Weeks 2 and 3:Hypertrophy & Endurance
- Increase the weight and decrease the repetitions to promote muscle growth (hypertrophy).
- More complex exercises and variations will be introduced
- Cardio interval training will be added to the sessions
- The at-home videos for this phase will incorporate (optional) resistance bands to add a challenge.
- Weeks 4: Strength & Power
- Focus on more resistance and heavier weights with slower movements and lower repetitions to build maximum strength.
- Incorporate plyometric (explosive) movements to build power.
- The at-home videos will challenge participants with high-intensity interval training (HIIT) to improve cardiovascular fitness.
Mondays 5-6pm 11/17-12/8
Full 4 week program with lifetime access to 4 homework videos $150
EARLY BIRD DISCOUNT (available through 10/17): $125 OR 6 punch passes and $65
The extra benefits of small group training:
- Accountability: A set schedule creates a sense of commitment. With a small group, participants are more likely to show up and develop a sense of community with the group.
- Personal Attention: With a small group size you will experience personalized feedback on form, have more modification options, and individual attention while still benefiting from a group dynamic.
- Access to At-Home Workout Videos: Participants will receive exclusive links to short, instructional videos demonstrating suggested exercises to perform on their non-session days. This provides flexibility and helps you stay on track. 🏋️You will have continued access to these training videos after the program ends.
