Being the new guy in the gym is never fun. Learning all the new exercises. Figuring out when and how to rest within a circuit. Finding the point of no return and accidently crossing over. Some people adapt better than others and the ones that do, keep coming back.
Pete has been at the gym just over six weeks now and while he is still learning he has the unique ability to take everything one step at a time. Focusing on just the exercise or circuit that he's doing and seemingly not caring about what is coming next. Not sure how he does it but he does and its working for him. Each day he is a little stronger and the work comes just a little easier. Good work, Pete.
My cyclists...ready or not spring riding is just around the corner. The base building should be at its peak as far as strength so we will transfer some of that strength to power and more interval type work. The cyclists will do the majority of the regular programming with some blocks switched out for cycling specific work. If you could please give me a heads up if you want to do it - that would be great. The options will be on the board to remind you and me.
January starts another strength cycle. We will do 2 days of strength - your first two sessions of the week - and 1 day of power/strength endurance - the third session of the week.
Also in January, for athletes interested in beginning some rock climbing sessions, there will be one session per week that can be mixed in with the hybrid sessions. These once a week sessions will help get you prepared for the "6 Weeks to the Creek" program that will start mid-February.
Ice climbers will drop to 1 ice specific training session per week and will be doing the regular hybrid training on the other days.
You may never of heard of an Airdynne before...but after just 30 calories, you won't soon forget.
The week of December 20th hybrid athletes will be doing strength on Monday, strength endurance on Wednesday and a 90 minute session Friday.
The schedule is the same as usual except for Friday - we will have only 1 session on Friday at 9am. There will be a 60 & 90 minute option.
Happy holidays!
Friday December 17th
Starting at 7pm till about 9pm
Bring your spouse, family, a friend for some holiday cheer.
Holiday Schedule: Friday December 24th there will only one session at 9am. It will be a 90-minute session with a 60-minute option. Friday December 31st will be the same. Only one session at 9am with a 90 and 60 minute option. All other days are the same as usual.
Scott jumped in with the ice climbers at the beginning of the ice training in September. He trains 3 days a week, every week. Puts in 100% effort every session. Follows the program and gets results.
As I coach I see improvement in new athletes not just when their numbers go up, or when they go faster or even hold on longer, sometimes its as simple as how they move. Their technique gets better. Movement patterns are better. They begin to move like an athlete. It doesn't happen over night. Progress is slow. The work is hard. But one day you see it all come together. It gets me everytime. Good work Scott.
Enough fun and games...back to reality. Regular athletes will go to a total body balance cycle for the next few weeks. Ice climbers maintain their 2 days of sport specific and 1 day of hybrid training.
OK skiers its post-test time. You will need to do one session htis week prior to post-testing and then have at it. I am pretty excited to see the results and hear about all your ski adventures over the holiday.
Ice climbers will have some new exercises to try..for better or worse.
Coming up next...the hybrid athletes will go back to full-body training to balance out all the leg work. Though for the next couple weeks there will still be alot of leg work till ski season is in full swing.
Skiers start the second half of their cycle. More power, more plyometrics, more...
Ice climbers start a new cycle on Monday - 2 days of ice specific training and one day of hybrid. Some days training will be in boots and others in regular shoes. I will try and give a heads up before but in case I forget, please bring both so you are ready for anything. Monday climbers will be inside and outside. No boots necessary.
Skiers switch over to their power/plyometric phase. Less total volume on the big weights and alot more time putting all that strength to use.
Starting in November we will be offering a "punch card" as a payment option. 10 visit punch card will be $200. The card is transferable.
For non-skiers all training sessions will have modifications so you can continue to work upper body strength and maintain total body balance. The modifications will be written along with the ski training session each day. Please let me know at the beginning of the session if you would like to do it.
Preaching to the choir here but...please use the "scheduler". Nights are getting busy and space is limited. Please be fair to the other athletes.
...so might as well climb.
For non-skiers check out the training page for modifications to the ski sessions that will include upper body work also.
Ice climbers have two hard session early in the week with an unload day on Friday for recovery. Starting October 4th climbers will need to bring in their ice boots for all training sessions.
Ice climbers are approaching half way of through their cycle. Starting Oct.1 the climbers need to start bringing in their ice boots for training.
Skiers will do their pretest the week of September 27. The 8-week ski conditioning cycle begins Oct. 4. Its a 3x per week program that is progressive - meaning get in when it starts cause it only gets harder later.
New climbing ropes are in, up and ready for climbing.
Ski conditioning starts October 4th and is also an 8-week cycle.
Pretesting will be the week of September 27. Testing will be done during regular training sessions. It will take the full hour to complete. Ideally we do all testing on Wednesday Sept 29 and Thursday Sept 30. Testing is not mandatory to participate in the program - it is really just to establish a baseline for the training.