In our Kettlebell classes, you will EARN the right to progress by taking a skills test to advance from level to level.

Size: px

Start display at page:

Download "In our Kettlebell classes, you will EARN the right to progress by taking a skills test to advance from level to level."

Tobias Kelly
5 years ago
Views:

What if you could SAFELY execute the most effective exercises possible to increase your strength, improve your conditioning, decrease your body fat %, increase your lean muscle mass, enhance your

1 What if you could SAFELY execute the most effective exercises possible to increase your strength, improve your conditioning, decrease your body fat %, increase your lean muscle mass, enhance your energy, and achieve all your fitness goals under the instruction of the most talented instructors possible? This scenario is now possible at Plaza Fitness Performance. The Plaza Fitness Performance System is made up of seven classes that allow the client to transition as safely as possible from one class to the other while learning and mastering functional strength skills. Each client transitions from one class to the other at their own pace. Skills tests guarantee mastery of the movements, making safety one of the foundations of the system. Another foundation of the system is social motivation, as it is no secret exercising with others is more fun and effective. Classes range from 2-20 people. The final foundation of the system is optimal results. When a client follows the logical progression of this system, they find results they never thought possible. We combine kettlebells, bodyweight exercises, and sweat in a fun and intense interval style. Our unique approach makes classes challenging but flexible enough for individuals of all fitness levels. All team training classes cover the areas of Joint Mobility, Strength, Conditioning, Muscle Tone, Fat Loss, Flexibility, and Injury Prevention. Additionally, we understand that a person may not be able to do certain exercises because of an injury or mobility restrictions. We will semi-customize this person's training in the class to ensure they work around injuries, and have a full experience. What you can expect in a Team Training Class: Detailed instructions for safe lifting Appropriate and safe exercise progressions Ability to work at your own pace, fit or unfit, young or old...it doesn't matter Personalization in a team training setting, for special needs such as injuries or personal goals Kettlebells, bodyweight exercises, real flexibility training, Primal Movement A positive and encouraging group environment In our Kettlebell classes, you will EARN the right to progress by taking a skills test to advance from level to level.

2 Training Motivation System Sustaining a high level of motivation to exercise is one of the many challenges you will face when joining a GYM. Plaza Fitness Performance incorporates the Training Motivation System to keep clients motivated to achieve results. New clients receive a white Plaza Fitness Performance wrist band which enables them to take Kettlebell Fundamentals (KBF). Clients interested in participating in other classes may complete the KBF skills test to receive a yellow wrist band providing them access to Groove Your Swing. Here s an overview of the system: White wrist band: Kettlebell Fundamentals (KBF) Yellow wrist band: Groove Your Swing Green wrist band: 3-Elements Blue wrist band: The Great 8 Red wrist band: Double Bells Orange wrist band: KB Extreme STRONGFIRST Black wrist band: StrongFirst Team Training Class Descriptions: Kettlebell Foundations (KBF): White Wrist Band This is where it all starts! Learn why using kettlebells is the safest and most effective way to achieve your goals. You will safely begin using kettlebells through carrying exercises. We ll improve your breathing, posture, and core stabilization setting the foundation for classes to come. Kettlebells are an amazing training tool when used properly. We ensure proper, safe, and effective instruction by only allowing SFG School of Strength instructors to teach you. ** no prerequisite. KBF Skills Test: KB Carry Demonstrate proficiency of carrying variations such as a rack carry, farmer carry, and straight arm carry. Neutral spine, picking up the KB properly, diaphramatic breathing, neutral wrist, and proper arm position.

3 Hard-style Plank 30-seconds Hold hard-style plank while maintaining neutral spine. Cheat Clean or Clean 1 right/1 left Transition a kettlebell from the floor to the rack position in an asthetically pleasing manner Baseline Assessment Perform Movement screen and appropriate biometric assessments. Creates baseline and determines class or individual programming. Groove Your Swing: Yellow Wrist Band Groove Your Swing covers proper stance, body positions, angles, timing, and breathing involved in the Swing, the cornerstone movement of the SFG School of Strength. The class continues on with the proper method and timing of muscle activation/relaxation cycles to maximize strength development, force generation, and dynamic flexibility -- all incredibly important to ensure the safety and optimization of the benefits during kettlebell training sessions. Groove Your Swing is the perfect introduction to the best and safest way to use kettlebells for dramatic gains in strength, fitness, and fat loss. And when you're ready, take a short skills test and graduate into our 3-Elements Class and continue on the path of strong healthy movement! ** Prerequisite: KBF class skills test Groove Your Swing Skills Test: Deadlift 5 repetitions Proper alignment Appropriate tension and breathing Active hingeing and gluteal activation Two Hand Swings 5 sets of 10 repetitions with 15 seconds rest between sets Proper alignment Appropriate tension and breathing Active hingeing and gluteal activation Push Up/Modified Push Up 5 repetitions Neutral spine with shoulder width hand position Full-body tension Shoulders, spine, and hips ascend at the same rate, no lag

4 3-Elements Class: Blue Wrist Band The 3-Elements Class reviews everything you learned in KBF and Groove Your Swing Classes and takes you further, cementing proper movement patterns and techniques, and introduces you to two additional kettlebell movements, the Goblet Squat and the Get Up. Together with the Swing, the three exercises embody the cornerstone movements of the SFG School of Strength. 3-Elements includes active recovery and body weight exercises, Primal Movement and mobility drills that make every class a movement adventure. Once proficient with the basics, skills test into the Great 8 Class and take your fitness to the next level! **Prerequisite: Groove Your Swing class skills test 3-Elements Skills Test: Goblet Squat 5 repetitions Elbows touch inside of knees Hips are below the level of the knees Upright chest and neutral spine After a slight pause, upwards movement is initiated with a grunt Hips ascend at the same rate as the shoulders, not faster Get Up 1 right/1 left Safe manipulation of the kettlebell Active core stabilization and breathing Neutral neck and spine Pull up (male) or 15 second hang (female) 1 repetition Tactical Strength Challenge protocol The Great 8: Blue Wrist Band Train like an SFG, learn and master the 8 core movements of the SFG School of Strength, the Carry, Deadlift, Swing, Clean, Press, Front Squat, Snatch and the Get Up. Build endurance and power as you learn more advanced drills and training progressions. The Great 8 Class includes active recovery and body weight exercises, Primal Movements, mobility and flexibility drills-- have fun getting STRONG while moving WELL... **Prerequisite: 3-Elements skills test The Great 8 Skills Test:

5 Press 5 right/5 left Clean or cheat clean a kettlebell to the rack position. Strictly press the kettlebell to the lockout position Snatch 5 right/5 left Set up properly Neutral spine with hip hingeing Appropriate hike and finish Double Bells Class: Red Wrist Band Ready to enhance your training experience? Be prepared to dramatically challenge your body with additional kettlebell loading while maintaining form for the double swing, double front squat, double press, double snatch, and double clean. Double your kettlebell loads and transition to an elite status in the kettlebell community. Alternating between double and single kettlebell classes provides an explosive one-two metabolic punch. The Double Bells Class includes active recovery and body weight exercises, Primal Movements, mobility and flexibility drills-- have fun getting STRONG while moving WELL... **Prerequisite: The Great 8 skills test Double Bells Skills Test: Double Swing 5 repetitions Snatch bell size Double Front Squat 5 repetitions Snatch bell size Double Press 5 repetitions Snatch bell size Double Snatch 5 repetitions One bell less than snatch size bell Double Clean 5 repetitions Snatch bell size KB Extreme Class: Orange Wrist Band As the name suggests, any exercise previously mastered are available to the instructor. In addition to all single and double kettlebell movements, we introduce you to straight bar power lifting techniques--have fun getting STRONG while moving WELL **Prerequisite: Double Bells skills test KB Extreme Skills Test:

6 Push Press 5 repetitions Snatch bell size Snatch Test 100 repetitions in 5 minutes Snatch bell size SFG Press Test 1/2 BW for Males 1/3 BW for Females STRONGFIRST Class: Black Wrist Band Show us you are an avid scholar of the SFG School of Strength, a true believer of the Plaza Fitness Performance experience and have mastered the Anything Goes class, and be invited to join the STRONGFIRST class, Plaza Fitness Performance s most advanced level training and techniques class...train with your instructors and love every hardstyle moment! **Prerequisite: KB Extreme skills test

EATA Workshop 2010 Boston

EATA Workshop 2010 Boston Master s Degree in Strength & Conditioning Certified Athletic Trainer Certified Strength & Conditioning Coach Certified Personal Trainer USA Weightlifting Club Coach Next Level