Basic Training

Tabata Class Schedule

General | Posted by Rod Clayton - Instructor

Posted by
Rod Clayton - Instructor

We’re combining Tabata training and kettlebells to create more character-revealing workouts in 2012.

If there’s a more effective approach than this, I don’t know it. This class will meet twice per week to supplement your weekly training plan, providing strength, power, endurance, and stability training…till you fall down. No really, till you fall down.

This is NOT a beginner class — join us if you think you’re up to the challenge.

Class times:

Tuesday 6pm at Sr Center

Thursday 7pm in Group X room in the Sportsplex

Cost:

$65 members

$75 non-members

Starting on:

Tuesday, Jan 10th

Ending on:

Thursday, Feb 16th

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Wrapping up…and getting started!

General | Posted by Rod Clayton - Instructor

Posted by
Rod Clayton - Instructor

Today represents one of my favorite days in each Basic Training Class — the final PFT. Today, many of you met and/or surpassed the minimum fitness standards required to begin selection into the world’s most elite fighting force. You swam further than 95% of your countrymen can swim, you pounded out pushups, pullups, and sit ups, and you ran into a nasty headwind on the final run — with many of you running a personal best. All before most of your friends and co-workers hit their snooze button for the first time.

It’s amazing to see the transformation many of you have made in just three short months. Physically, you’ve done amazing things. Lou dropped 19.4 pounds. Mr. Macky dropped over 27 pounds.  Harriet completed the 1.5 mile run in less than 6 hours (which was, according to her results sheet, her time on the first PFT). You’ve met adversity with smiles, pushed yourself outside your comfort zone, and achieved great things.

Reward yourself with a couple of days of rest, and make next week your transition week, staying active but trying workouts or activities that are different from the previous three month’s workouts. Then, you’ll be poised and raring to go when 2012 rolls around.

I’m looking forward to seeing you continue your journey in 2012. Make goals, make a plan, find a buddy, and do great things. I appreciate your great attitudes, your teamwork, and your dedication — you make this class fun for your instructor.

Merry Christmas to each of you — we’ll see you when Tabata classes crank up the 2nd week in January. Stay tuned here for details!

If you dropped weight or improved your PFT, leave a comment and share it with us.

Easy days,

Rod

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Prepping for the last PFT

General | Posted by Rod Clayton - Instructor

Posted by
Rod Clayton - Instructor

If you’re doing the strict PFT, check out the styles and drills in this video. This is the version of the CSS I prefer (when not using fins), staying on the side throughout the stroke and not turning belly-down at all.

If you can find pool time outside of class, take your time MASTERING each drill in this video. MASTERING these drills will do more for your swim than swimming will…no kidding. Spend at least 15 minutes of each swim session MASTERING these drills. Then, when you swim, try to incorporate the drills into your swim stroke.

This video is light on instruction, but does a great job of showing a good powerful CSS. Study it, apply it, go fast.

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Try this on your own…

General | Posted by Rod Clayton - Instructor

Posted by
Rod Clayton - Instructor

If you’re still having trouble in the pool, try breaststroke…

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A hint

General | Posted by Rod Clayton - Instructor

Posted by
Rod Clayton - Instructor

Just a note. Don’t ever…ever…EVER…skip class just because you’re sore. You’re supposed to be sore. That’s the point.

By skipping class, you’re setting yourself up for injury — the days following breakthrough workouts (the ones that make you sore) are designed to decrease soreness and enhance recovery.

Differentiate between soreness and pain. Soreness is from working hard and breaking down muscle so we can build it back up. Pain comes from an injury. If you’re just sore, get outside your comfort zone and get to class.

Besides, if you’re going to skip class because you’re sore, your attendance record is going to stink during December — this is Month 3, and we’re cranking up the heat. Soreness will be the norm.

I’ll see you in class,

Rod

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Month 3…already?

General | Posted by Rod Clayton - Instructor

Posted by
Rod Clayton - Instructor

Good morning, team. Mr. Schneider has agreed to take you through some light stretching while other commitments keep me away from class today. I trust today’s easy workout will have you prepared for my return tomorrow, when we will crank up the post-Thanksgiving heat to burn off those extra calories you consumed (Neal and Blanca).

It’s time to do a gut check — you’ve had a few days off, but don’t let that throw you off your stride. Every time we offer Basic Training, Month 3 reveals the character of the participants. Some start to slack off, cutting class here and there. Others start to ease through these tougher Month 3 workouts, not putting their all into each and every rep. Others drop class altogether, some skip their weekend workouts, and other fall off the Good Nutrition Train. Others, however, show the kind of dedication and commitment that creates elite athletes and elite levels of fitness.

One of our mottos in Basic Training is, “Our workouts don’t build character. They reveal it.” Month 3 truly in Basic Training truly does reveal character. Are you going to push through and challenge your limits, or are you going to drift back to where you started? Each and every one of you had a goal when you signed up for this class. Are you doing everything you can to reach that goal? If not, do a gut check and be honest with yourself. Get yourself back on track and be proud when that last class ends on December 23rd.

I’ll see you tomorrow. It will be fun, almost as much fun as today’s nice and easy workout. By the way, be careful on stairs today.

Rod

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