How does it balance work & rest?

45 Weeks of Face to Face Coaching (Work)

7 Weeks of Empowerment (Rest)

11 Extra Days of Rest

13 Phases over 12 months (1 Extra Phase to Get Better)

When and where do we train?

6:00am, M / W / F (before work)

9:00am, M / W / F (after drop off)

6:30pm, M / T / Th (after work)

Currently All Training is Virtual over Zoom (super convenient)

Hoping to Return in Fall of 2021 (most fun)

Who is our program best designed for?

You of course, aka the busy person.

Most busy people, ages 30-60 years old, who are willing to make time for their self-care, are looking to get the most out of their training time and weekly schedule. They have some recurring aches and pains or old injuries they have to manage and work around, and there are things they're not interested in doing anymore, yet they still value movement, exercise, sweating and training. They miss the camaraderie of teams and the social part of clubs. They want to be told what to do so they don't have to think so much and can just do and they want someplace where they can shed all their roles, just be theirselves and get filled up. Preferably a place that's high energy and exciting.

Why are our programs so different than everyone else?

4 Seasons, 4 Quarters, 4 Themes

Much like the beautiful and changing seasons we get to experience here in New England, each of our seasons or quarters has a theme that changes every 3 months.

1st Quarter: health, posture, body composition and spring sports

2nd Quarter: body composition, beach season and summer sports #1

3rd Quarter: body building, beach season & summer sports #2, fall sports and peaking for fall races

4th Quarter: holiday hotness and winter sports ready

1st Quarter:  we start over. basics. simple. fast workouts. light weights. very holistic. focus is the habit. relearning. new year. new perspectives. making movement easy. Straight ahead running, fun change of direction sprinting and short distance relays. As well as preparing you for spring sports like running, cycling, tennis, golf, baseball, softball, ultimate frisbee and lacrosse. When I say prepare, I mean get you in shape to do the movements of the sport, be conditioned enough and prepared enough to reduce your injury risk potential.

2nd Quarter:  the weather changes, you're outdoors more, we build on Q1 and prepare your for Q3. Progressions. Fast & Strong workouts. Increased weights. Increased skill levels. More change of directions with sprinting. Less layers of clothing, more skin showing, more body composition emphasis. Peaking you for Beach season & Summer Sports like swimming, surfing, kiteboarding, sailing, beach volleyball, triathlons, obstacle course races, as well as running, cycling, baseball, softball, tennis, golf, ultimate frisbee and lacrosse.

3rd Quarter:  covers 4 months (June, July, August & September). summer time. less clothing. vacation season. life stress goes down, training stress goes up. beach & forests. Backyard BBQ's. longer days. more time off. Most challenging skill progressions. Heavier weights. Fewer Reps. More bodybuilding. More challenging sprints. Continued emphasis on Beach & Summer Sports Season #2, while peaking for fall sports (mainly football & soccer) and fall races (best time of year). The first 3 months are progressively more challenging. September is very easy. Life stress goes up (school, work, traffic, meetings...), training stress goes down.

4th Quarter:  if September is crazy, October & November are quiet. Quiet is good. Life stress goes down, training stress goes up. More challenging skill levels. Increased weights. Accumulate strength and skills for Winter Sports like basketball, ice skating, hockey, figure skating, snow shoeing, skiing, snowboarding, cross country skiing and shoveling, while addressing common injury risks associated with participation. Then when life stress hits in December (holiday parties, shopping, long lines, year end numbers, no school), training stress drops. Light weights. Simple skill levels. Fast workouts. Peaking you for holiday hotness and for winter sports, which to me means, energized, conditioned, stamina, look great in clothes, have a glow about you and see it in your skin.

What does actual training look like?

60min of Performance Training

32min of Warm Up

24min of Hard Training

4min of Cool Down

60min of Reducing Injury Risk

The Workout Structure

5min foam roll (self-massage)

3min static stretching

6min corrective exercises (get you back to baseline)

5min movement prep (dynamic stretching)

5min speed work (sprints & agility)

4min Med Balls & Planks (upper body power & core stability)

4min Hurdles & Shoulders (lower body power & shoulder stability)

6min DB Olympic Lifts (total body power)

13min Strength Training (pair upper w/ lower; horizontal pushes & pulls on 1 day, vertical pushes & pulls on another; 2:1 hip push to knee push exercises; usually (2) 1-leg exercises and (1) 2-leg exercise / day.

5min Conditioning

2min Static Stretch

2min Pick Up Equipment

60min Total Time

2 Different Workouts: Workout A & Workout B

1 Day is linear, 1 Day is Lateral

Linear Day is front & back of the body. Mostly moving forwards and backwards movements. This usually includes our horizontal pushes (push ups) and pulls (rows), linear hops & jumps, medicine ball chest throws, reverse lunges, towel curls, dead lifts, front squats and hang power cleans.

Lateral Day is frontal & transverse planes or side to side and rotational planes. This day usually includes vertical pushes (overhead presses), vertical pulls (chin ups), medicine ball side throws, lateral hurdle hops, lateral skaters, hang speed snatches, 1-leg squats, lateral lunges and 1-leg single leg deadlifts.

Exercise Levels

There are usually beginner, intermediate and advanced exercise levels (Level 1, 2 and 3) as well as sub levels of these (Level 1-a, Level 1-b, Level 1-c). All provide the opportunity for you to tailor your exercises to your fitness and skill levels.

Time

The whole workout is set to time, so you can go at your own pace. Everyone starts together and stops together and in the middle, you do what you can do on any given day.

Tools

Workout cards: cardstock in person. pdf's at home.

Minimal Equipment You Bring:

1. Dumbbells

2. Exercise Mat

3. Foam Roller

4. Super Bands

5. Mini Bands

6. Water Bottle

7. Hand Towel

At home Bonus Equipment

• Bench, Chair or Ottoman

• Wall

• Door Jam

• Step

• Valslides or Cardboard for Carpet

• Stability Ball for Rubber

• Laptops, TV's, Tablets or Smartphones

• HD Cameras w/ Built in Microphones Optional

• High Speed Internet

• WiFi or Preferably Ethernet Wired

• Speakers

In the Gym, Bonus Equipment

• Cones & Discs

• Medicine Balls

• Hurdles

• Agility Ladders

• Pull Ups Bars

• Benches

• TRX's

• 3000-5000sq ft spaces to run around

• high ceilings

• cinderblock walls

• climate control

• bathrooms

• parking

• showers (6am only)

• water fountains

• music

• awesome people to train with

There's much more behind the curtain, but you get the point. There's a lot of detail behind the simple workouts we deliver. It's 20 years of professional experience and thoughtful programming. 12 years of fine tuning a full service experience. It's not the fad of the day like the old Big Box Cults or the No Substance Streaming Workouts. It's time tested, solid programming. Evidence based and Field Tested. Not a class, not a napkin workout, but a program. A safe, fun and results yielding program.

Goodbye 2020. Hello 2021.

The Roaring 20's of the New Millennium are coming.

Let's get ready for it!

Coach Mike

p.s. here's the link to the schedule, where you can download the pdf and sync it with your calendar.

p.p.s. you can register here if you're ready to join Phase 1, beginning 1/4/21.

p.p.p.s. and of course you can reply if you have questions or want to talk about private training instead.