Program Details - Phased Approach
This program offers you every tool you will need to take your fitness to the next level and/or train for an obstacle course or running race. Through a base cost, each day of the week is programmed to provide you with a workout tailored for each specific day. Jen has partnered with Crossfit Mecklenburg, Inner Peaks, and used her own background in running to phase individuals into a perfect blend of cardio and strength. Your set weekly schedule is listed below:
- Sunday (group run) - Long steady state endurance trail run
- Monday (on your own) - At home strength workout.
- Tuesday 6 PM - Speed or hill training workout
- Wednesday 6 PM - Cross Conditioning workout (location varies)
- Thursday (on your own) - Easy Run/Cross Training Day.
- Friday (on your own) - Recovery Day
- Saturday 11:00 AM - Cross Conditioning workout (location varies)
Each 12 week program is geared towards preparing all fitness levels to complete or improve performance. Whether it is your goal to complete a race or not, this program is particularly designed to make you a more balanced individual. When we say balanced, we mean a more conditioned, functional human. In the process this indirectly builds self efficacy and empowerment.
As a member of the twelve week program, you are entitled to the following benefits:
- Two Cross Conditioning workouts per week in a group setting.
- Two Drop in passes to Inner Peaks Climbing Center per month.
- Two Drop in passes to Crossfit Mecklenburg per month.
- One at home speed/hill workout per week.
- One at home mobility/strength workout per week.
- One Free Flywheel class per month.
- Access to all workouts performed during 12 weeks and progress tracking. This training workbook will include one on your own interval running workout and one strength workout per week, along with all group workouts. It should be used to track progress and complete missed workouts.
- Discount on Mudgear obstacle racing products and Gripsling training tools.
The twelve week program is broken into three phases.
PHASE I (Weeks 1 - 4)
- Master basic fundamental body weight movements.
- Discuss nutrition and its impact on performance.
- Begin conditioning body for increased metabolic output.
- Place major emphasis on mobility and range of motion.
PHASE II (Weeks 5 - 8)
- Ramp up the intensity of program using more complex movements through metabolic conditioning.
- Begin implementing strength training mechanisms; including kettle bells, sandbags, and sleds.
- Increase duration of steady state endurance workouts.
PHASE III (Weeks 9 - 12)
- Place foundation of workout around mimicking the intensity of a race.
- Less rest, including obstacle skill sessions. Obstacles that can be guaranteed to be practiced, include: Rope Climb, Bucket Carry, Sandbag Carry, 8 Foot Wall Jump, Tire Flip, Monkey Bars Spear Throw, Multi-Rig and Hercules Hoist. Other obstacles TBD.
- Discuss race plan and practice unexpected race scenarios.
Should one phase not appeal to you, you can opt to not attend that phase, but pay on a monthly basis. See Cost/Reserve tab for details on pricing by a monthly basis. Further, if you would like to "drop-in" on a workout you may do so as well. In both cases, you will opt out of the benefits listed above.
Benefits of Cross Conditioning
- Motivation through training in a small group setting.
- Scalability of program to your goals and fitness level.
- Lower risk of injury by variety of exercises.
- Emphasis on mobility and range of motion training, which most fitness programs lack.
- Fundamental body weight movement work that helps with overall strength, performance and general health.
- Properly training the body for gradual increased performance demands.
Disclaimer - It is important to consult with your physician prior to beginning any new exercise regimen.