Quarter 1 Overview New Year, new perspective. Please choose a new cone and area of the gym to set up at. Don't just take the same spot on the opposite side. Be a little more creative. And if you've done 4 or more boot camps, take a tall cone first.
Fast Workouts: when it's cold outside and snow on the ground, there's an increase chance for excuses, so we're going to energize you in multiple planes like we always do, so you feel great and want to go out and play, vs. making you so sore, you want to stay inside because you can't move.
Lighter Weights: we're trying to preserve muscle here, keep stress low, not get you too sore and make it easier to transport equipment in the coldest quarter. Dr. Halton in his book, The Weight Loss Triad, says lift light weights fast for weight loss. That's what we're doing.
Up & Downs: when you're on the ground, stand up as fast as possible at the end of a set; when you're standing and need to go to the ground, go down as fast as possible at the end of a set;
Weight Loss Emphasis: where coming off the biggest party season of the year as well as the most stressful season of the year for most people, and seeing the scale go down, is what many want during the 1st quarter of the year.
*If you don't want to see the scale go down, you want to keep it the same and build muscle or see the scale go up, definitely use the 30% Dumbbell Load as your minimum, and use more (up to 50% of BW for total DB Load). Don't use the in class rep recommendations as they're for 15-30% loads. Instead do as many good reps that you can.
Back to Nutrition Basics and Habit Practicing: - practicing hunger and fullness.
- leans, greens & beans.
- meal planning & prep.
- daily water goal
- per meal portion guidelines.
- set meal times
- sitting down while eating
- eating enough to make it to the next meal without snacking or grazing in between
- choosing foods you like
- choosing foods to fuel your training and aid your recovery
Pillar Stability Emphasis: scapular stability / rotator cuff, low back & hips, knees. Everything is back to basics with our detail. Planks, pelvis neutral, hamstrings, glutes, glute medius, rotary stability, breathing, ... all of the important stuff to set up our year to do great things. We need solid foundations to put force into the ground and transfer force up and down your kinetic chain from your foot strike to your finger tips and back.
Spring Sports Themes: baseball, softball, tennis, golf, ultimate, running, cycling, lacrosse. This is the return of the triathlon relay (side-line to sideline), base running (single, double, triple, home run and single + 3 steals) and multi-directional relays (sprint, diagonal run, carioca) with a Ready Position Bounce (RPB).
Q1 Dates: January 7 to March 23, 2019-11 weeks - Phase 1: Jan 7 to Jan 26 (3 on, 0 off)
- Phase 2: Jan 28 to Feb 16 (3 on, 1 off)
- Phase 3: Feb 25 to Mar 23 (4 on, 0 off)
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