Ok peeps christmas is out the way now so who is ready to start their fitness journey for 2015??? We are now taking bookings for the GPP program... if you want to know what its all about and if youd be interested please take the time to read below... Who can attend? Any member of the public can attend our sessions. Sessions are limited to a max of 10 people and sessions must be booked by messaging the pub page. Any more than 10 that turn up then the person that hasn’t booked will be allowed to use the gym but not attend the class run by the instructor How much does it cost? Sessions for members of The P.U.B or PT clients are at the cost of £2.50 Sessions for non-members are at the cost of £5 What days is it on? Monday and Wednesday at 6pm What is it? This program has been designed to add layers of fitness and movement challenges to peoples training regimes Is it a Fat/Weightloss program? No... BUT by following a diet specific to calorie restriction aimed at weightloss or fat loss this program would be great in combination and accelerate your fat loss goals. Are there any restrictions? YES!!! There will be restrictions on injuries (no persons will be allowed to train through a limiting injury) The word CAN’T is banned! This isn’t a joke as this will be a motto for the sessions “I Can’t means I won’t and I won’t means I shouldn’t be here.” Every session has adaptations built in (for example- a pull session would consist of pull ups being the hardest – TRX rows being the easiest) this is so people work at their own level! so the mindset to use is Ill try, if you can’t do the easiest version there will be no other options but to sit out. What do the sessions contain? Each session will start with a 10 minute warm up followed by either The *DYNAMIC EFFORT exercise or the *MAX EFFORT exercise 8-10mins long Then the instructor will have 15 mins of unique circuit training with their own stamp on how it goes using the set theme (TRX, Kettlebell, PowerBag or Slam balls) After the circuit there will be a 8-10 minute finisher using 1 of 3 methods (AMRAP, TABATA or CHIPPER/EMOM) this will cycle every 3 weeks but exercise choices will change and be varied (Not Boring or repetitive) To end the session there will be 10-15 minutes cool down/ stretch and feedback What is the themed circuits? These are made up from the tools the instructor has such as a TRX where the theme will be 3 weeks making sure the TRX forms a big part of their circuits then the following theme being the power bags where they would be a key part but even tho they are a key part they are not the only things used for the circuits. What Are Dynamic Effort and Max Effort? Dynamic Effort is 12 sets of 2 reps of the best quality movement you can possibly do you have 20 seconds for each of your 12 rounds (this will improve quality of your exercise) Max Effort is 7 sets of 1 exercise starting with 5 reps of the easiest form of it you can do Eg Box press ups, followed by 3 reps of a slightly harder version (half press ups) and again with 2 reps then 1-1-1 (negative press ups) THEN A PERSONAL ACHIEVMENT REP (1 Full press up) You will be making personal improvements each Week!! The type of exercises are dictated by your level of fitness Do the exercises repeat? We have done our best to make sure the sessions are as different as possible there are some repeats of exercise but are weeks apart and use different training methods. Eg squats Dynamic effort then 5 weeks later squats max effort. So there will be NOT one week that is exactly the same! but after the 18 week the whole cycle loops again where you can then compare your progress! Exercises such as burpees and sprints will be used frequently as part of finishers to maximize exhaustion and increase athleticism Why don’t the sessions contain weighted bars? We have found that keeping these layers of fitness on separate days improve quality of both sessions! So if you’re also interested in weightlifting and strength training to accompany this program we have sessions Tuesday and Thursday at 8pm
Posted on: Fri, 26 Dec 2014 10:11:01 +0000
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