programs

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CUSTOM
PROGRAMMING
BY DAVID ZALUCHA

Personalized programs are tailored to your goals, equipment, injuries, and time commitment. Once signed up, your coach will reach out to set up a 30 minute consultation.

Specialist in:

  • Strength Training

  • Functional Training

  • Conditioning

  • Powerlifting

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CUSTOM
PROGRAMMING
BY JAKE SHEEHAN

Personalized programs are tailored to your goals, equipment, injuries, and time commitment. Once signed up, your coach will reach out to set up a 30 minute consultation.

 

Specialist in:

  • Strength Training

  • Conditioning

  • Athletic Performance

  • Powerlifting

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8 WEEK -
STRENGTH PROGRAM

This program was designed by USAPL Club Coach David Zalucha to help Increase your strength on the big 3.

This 8 week program is designed around squat, bench, and deadlift. 
4 workouts (Lower/upper/lower/full body) split over the week on Monday, Tuesday, Wednesday, and Friday.

 

*Upon signing up, you will need to know your one rep max for the squat, bench, and deadlift.

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8 WEEK -
CORE STRENGTH & STABILITY

Increase abdominal strength that is a perfect addition to add into your routine.

This program lasts for 8 weeks and includes:
-2 workouts (Day 1 - rectus & transverse abdominals; Day 2 - obliques, hips, & everything abs) split over the week on Tuesday and Thursday.
-Assessments at the start, week 5, and upon completion of week 8.

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8 WEEK

HOME WORKOUT

-BODYWEIGHT ONLY

No gym? No problem! Stay fit working out at home! Maintain strength and cardiovascular fitness with this bodyweight-only program.

This program lasts for 8 weeks and includes:
- Two 4-week training plans with 3 workouts (two bodyweight workouts and one stretch routine).

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MONTHLY
TONE & BURN PROGRAM - INTERMEDIATE

Much like the beginner program, the Tone & Burn Program - Intermediate is designed to help you burn calories faster by decreasing rest time while adding in weight resistance to tone and shape muscle. This program maybe repeated as many times as you would like. Simply increase your weights the following month.  

 

Details: 

 

3 Workouts per week

(lower, full body, upper)

*Dumbbells & bodyweight only

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8-WEEK
HOME WORKOUT
STRENGTH TRAINING
FOR RUNNERS

This program is designed to coincide with a base phase running program to build strength, address muscular imbalances, reduce injury risk, and improve running performance. This 8-week program for runners includes 3 workouts per week using bodyweight or minibands for the first month and progresses to adding load and intensity during the second phase. These workouts focus on building a well-rounded, more resilient athlete and are intended to be performed after a run or on non-rest days. Recommended equipment: Minibands and Dumbbells

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BEGINNER & INTERMEDIATE
8K PROGRAM

This 8K training plan will prepare beginner and intermediate runners to complete the distance in 5 weeks. 

 

The training schedules below give you an outline for your weekly workouts. You don't have to do your runs on specific days.

 

Cross-training can include any physical activity that you enjoy that will compliment your running such as biking, snowshoeing, walking, swimming, etc.

 

Include strength training in your schedule by adding the Bodyweight Strength Training for runners or Strength Training for Runners plans.

 

Run all miles at your easy, conversation pace.

Warm Up

5-Minute, Full-Body Mobility

Mobility means the ability to express your full physiology, moving fluidly and controlling your movement with integrity. Consistent mobility work has the potential to decrease soreness and joint pain, reduce recovery time and the risk of injury, increase the potential to build strength, and improve athletic performance. Think about it as maintenance to feel your best.This 10-week program builds from two to five sessions per week of 5-minute mobility sessions.

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CUSTOM
PROGRAMMING
BY AMANDA JACKSON

Personalized programs are tailored to your goals, equipment, injuries, and time commitment. Once signed up, your coach will reach out to set up a 30 minute consultation.
 

Specialist in:

  • Running Coach

  • Yoga 

  • Strength & Conditioning

  • Mobility

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8 WEEK
HOME WORKOUT
-FREE WEIGHTS

This full-body program is designed for clients looking to build strength.

This program lasts for 8 weeks and includes:
-3 workouts (full body - squat & push; full body - deadlift & pull; full body - lunges, abs, & accessories) split over the week on Monday, Wednesday, and Friday respectively.
Assessments at the start, week 5, and upon completion of week 8.

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8 WEEK -
ULTIMATE ARMS

Clients looking arm gains will love this arm-focused program. It's a perfect addiction to the Hagerty Wellness classes.

This program lasts for 8 weeks and includes:
- 2 workouts (Triceps + Presses; Biceps + Pulls) scheduled for Tuesdays and Thursdays.
- Assessments at the start, week 5, and at completion.

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8 WEEK -
LOWER BODY

Strengthen, tighten, and tone hips, glutes, hamstrings, and more! 

This program lasts for 8 weeks and includes:
- 3 workouts (Day 1 - glutes & hamstrings; Day 2 - glutes & quads; Day 3 - glutes, calves, and everything legs) split over the week on Monday, Wednesday, and Friday.
- Assessments at the start, week 5, and upon completion of week 8.

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4-WEEK MEDITATION
FOR MANAGING ANXIETY

Mindfulness, the practice of bringing one's attention to the present moment without judgment, is a skill that can be strengthened with consistent practice.This program includes guided practices that gradually build to include presence, body and breath awareness, witnessing the activity of the mind, and visualization. These sessions can be done individually or multiple times until the client feels ready to move on to the next practice.

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DAILY STRETCH BREAK

Help alleviate muscle tightness from prolonged sitting with this "at your desk" stretch program. This 5 day program consists of full body stretches that you can comfortably do at your desk. Stretches are scheduled Monday - Friday at 5-10 minutes per session.
No equipment needed.

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4-WEEK MEDITATION 
FOR STRESS MANAGEMENT

 

Mindfulness, the practice of bringing one's attention to the present moment without judgment, is a skill that can be strengthened with consistent practice.This program includes guided practices that gradually build to include presence, body and breath awareness, witnessing the activity of the mind, and visualization. These sessions can be done individually or multiple times until the client feels ready to move on to the next practice.

Stretching

Mobility for Runners

Runners love to run – it takes minimal equipment, can be done just about anywhere, and gives us feelings of accomplishment and stress relief. However, just running, over miles and miles, can quickly lead to overuse injuries. Mobility is an important priority to both a runner's performance and longevity.This mobility program targets areas beneficial to runners through foam rolling and dynamic exercises three times per week.

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Kickstart Program

This program is meant to get people back into a regular exercise routine after long breaks from the gym. The program is focused around the main functional movement patterns so that by the time the 6 weeks are up, the user has no weak links. The first 3 weeks is treated as an introduction, it's less intense and more form heavy, the second 3 weeks revolves around progression of the user through the use of more sets, heavy weights, and less rest periods on some exercises.

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CUSTOM
PROGRAMMING
BY NORMAN LEFLORE

Personalized programs are tailored to your goals, equipment, injuries, and time commitment. Once signed up, your coach will reach out to set up a 30 minute consultation.

 

Specialist in:

  • Strength Training

  • Boxing

  • Athletic Performance

  • Powerlifting

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8 WEEK - 
TRX WORKOUT

Designed to deliver a full-body workout!

 

This program lasts for 8 weeks and includes:

- 3 workouts (push/anterior chain day; pull/posterior chain day; legs day) alternating in a day-on, day-off schedule.

- Assessments at the start, week 5, and upon completion of week 8.

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8 WEEK - 
TABATA & HIIT

Crank up the intensity with this program featuring bodyweight and kettlebell workouts. An ideal pick for clients looking to burn calories and build strength. 

This program lasts for 8 weeks and includes:
- 3 workouts (bodyweight Tabata intervals; kettlebell HIIT workout; suspension HIIT workout) split over the week on Monday, Wednesday, and Friday.
- Assessments at the start, week 5, and upon completion of week 8.

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4 WEEK -
BEGINNER MEDITATION

Mindfulness, the practice of bringing one's attention to the present moment without judgment, is a skill that can be strengthened with consistent practice.This program includes guided practices that gradually build to include presence, body and breath awareness, witnessing the activity of the mind, and visualization. These sessions can be done individually or multiple times until the client feels ready to move on to the next practice.

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MONTHLY
TONE & BURN PROGRAM - BEGINNERS

The Tone & Burn Program is designed to help you burn calories faster by decreasing rest time while adding in weight resistance to tone and shape muscle. This program maybe repeated as many times as you would like. Simply increase your weights the following month.  

 

Details: 

 

2 Full body workouts per week 

*Dumbbells & bodyweight only

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4-WEEK
HOME WORKOUT
BODYWEIGHT TRAINING
FOR RUNNERS


Strength training is an important component of any running training plan for both longevity and performance. This bodyweight program is designed for runners returning to training after injury or a recovery phase. It is also ideal for runners with minimal strength training experience. This program lasts for 4 weeks and includes 2 workouts the first week and progresses to 3 workouts the second week through the end of the program. These workouts focus on building a well-rounded, more resilient athlete and are intended to be performed after a run or on non-rest days. Upon completion, maintain week 4 or progress to the 8-Week Base Strength Training for Runners program.

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8 WEEK
HOME WORKOUT
-BEGINNER BANDS

Upper Body / Lower Body workouts alternate, 4 days per week on Monday, Wednesday, Friday, and an optional core core workout on Saturday.

After month 1, the movements become slightly more complex and will introduce  new exercises!

This program is ideal for anyone  with minimal strength training experience, who has access to bands,

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ADVANCED
8K PROGRAM

This 8K training plan will prepare beginner and intermediate runners to complete the distance in 5 weeks. 

 

The training schedules below give you an outline for your weekly workouts. You don't have to do your runs on specific days.

 

Cross-training can include any physical activity that you enjoy that will compliment your running such as biking, snowshoeing, walking, swimming, etc.

 

Include strength training in your schedule by adding the Bodyweight Strength Training for runners or Strength Training for Runners plans.

 

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