SUMMER 2012 – FITNESS BOOTCAMP
I am 2 weeks into Summer Fitness boot camps with 4 clients ( 2 adults, 2 teenagers) – all with goal to improve running efficiencies and decrease race times anywhere from sprints to 10K.
Focus on improving running times anywhere from sprints to 10K using proven training strategies. This will include some full body strength training. I uses Terrell Owens bands for strength.
local high school track – contact me for details. We focus on Thurs or Saturday sessions.
Kids, teenagers, adults open
Program (in order)
Ballistic stretching then 6 to 8 60 yard dashes at warm up speed.
Specific stretches and strength training. To include
Squats (30 reps) – Free or with bands for resistance.
Hamstring resistance exercise per bands.
Eccentric calf stretches (helps prevent Achilles tendonitis)
Special abs movement that simultaneously works upper and lower abs.
Shoulder press with bands.
Upper back rows with bands.
Special yoga runners stretch that focuses on hips and glutes flexibility.
ITB stretches (help prevent ITB syndrome a common running injury)
Side leg raises to strengthen ITB
Finish with interval training – several quick 120 sprints with 20 second recoveries.
For new clients:
at start I evaluate adults for training capabilities. This will take approx 15 minutes . Then the actual session will last approx 45 minutes. Main goals will be to instruct how to train for running whether for speed in sports, stamina for races up to 10K, or just for fitness. Strength and flexibility training will facilitate this. Specific exercises will ward off running injuries. Throughout all training safety comes first. That includes a proper warm-up.
I am a part-time Personal Trainer certified by the American College of Sports Medicine in 2008, a 56 year old tri athlete, healthily addicted to proper exercise and nutrition. My business entity is Home Run Fitness Enterprises. Please respond to this blog and we will set up a program for you – 1st 2 sessions are free.