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To The Kid On The End Of The Bench
Monday, Aug 8, 2011 at 3:08 PM (Public Entry)
Champions once sat where you're sitting kid. The Football Hall of Fame, and every other Hall of Fame,is filled with names of people who sat,week after week,without getting a spot of mud on their well laundered uniforms... Generals,senators business executives started on the end of the bench too. Don't sit and study your shoe tops. Keep your eye on the game. Watch for defensive lapses. Look for offensive opportunities. If you don't think you are in a great spot, wait untill you see how many would like to take it away from you next spring practice. What you do from the bench this season could put you in the game next season, as a player, or back in the stands as a spectator. This is great..thanks for reading Georgette oh just FYI  id you know several pro players were CUT from their High School teams?WHAT ARE YOU DOING RIGHT?
Saturday, Jan 8, 2011 at 9:19 AM (Public Entry)
WHAT ARE YOU DOING RIGHT?C.J. Hayden, MCC "What's wrong with my marketing?" That's a question I often hear from clients, students, and readers. It's a useful query, as there frequently are areas where you could do better at marketing and sales. But while the question "what's wrong" can uncover your marketing problems, it doesn't always suggest answers. You may need to ask what you're doing right. Examining what's already working about your marketing and sales activities can give you valuable clues to how you can improve. Here are some helpful questions to ask yourself, and what they might tell you about where your marketing efforts will produce the best results. 1. Where did your last few clients come from? Consider the new clients you've landed over the past year. Were they referred to you? Did they contact you through your website? Had they heard you speak? Did you cold call them? Examine the source of all your recent sales and determine exactly how you first came in contact, and what sequence of events led to closing those sales. If you notice a pattern, see how you might repeat your success. One of my coaching clients, a graphic designer, was spending a considerable amount of her marketing time on approaching ad agencies and corporate marketing departments, with lukewarm results. She told me these had always been her best source of clients in the past, but I asked her to look at where her clients had been coming from lately. She was surprised to discover that all her recent clients had been referrals from colleagues, such as a copywriter, a photographer, and an art director. When she switched the emphasis of her marketing away from knocking on the doors of large firms, and instead began networking with professionals in related fields, she began seeing better results almost immediately. 2. How have you gotten your best clients? Some clients give us repeat business, pay our fees without quibbling, and are easy to work with, while others want us to work at discount prices and jump through hoops to get and keep their business. Consider who your best clients have been over time, and what you did to find them. Are these approaches you can use again? A marketing communications consultant in one of my classes was struggling with a demanding large client who paid below market rates. She had other, smaller clients who paid better and were much easier to work with. She realized that these small, well-paying clients were all people she had met through a trade association, while the demanding client was someone she had cold-called. Clearly she needed to stop cold calling and step up participation in the trade group. 3. Where do you get the strongest response from your marketing messages? In what environments do you find that people really connect with what you have to say? Where does it seem like "your people" are, or under what circumstances do you seem to attract potential clients without even trying? This can be a useful query to guide your marketing even if you're new and haven't made many sales yet. One of my colleagues, a new business coach, was unsure whether to focus on small business owners or corporate executives as his target market, so he was approaching both. But he noticed that entrepreneurs seemed much more interested in talking to him than executives did, and quickly acquired several likely prospects who were all small business owners. He concluded that he could stop searching for his target market, because it seemed to have found him on its own. 4. What marketing activities feel most comfortable and natural to you? Let's face it; when you're self-employed, nobody is going to make you market yourself. Your marketing plan needs to consist of activities you are willing to do. Instead of beating yourself up for what you're not doing, notice what marketing tactics you find to be easier and more attractive. A change management consultant I was advising felt like a failure at marketing because he avoided attending networking events or calling strangers on the phone. But he realized he was quite comfortable with two types of marketing: writing articles, and having conversations with people he already knew. When he created a marketing plan centered around article writing and building one-to-one relationships, he was at last able to sell himself with ease. No matter what is wrong with your marketing, there's always a better way to go about it. Looking at what's not working can only take you so far. Then it's time to ask yourself what you're already doing right. C.J. Hayden is the author of Get Clients Now!™ Thousands of business owners and independent professionals have used her simple sales and marketing system to double or triple their income. Get a free copy of "Five Secrets to Finding All the Clients You'll Ever Need" at www.getclientsnow.com. Why You Shouldn't Do What the Gurus Do
Wednesday, Apr 7, 2010 at 4:31 PM (Public Entry)
Why You Shouldn't Do What the Gurus Do
C.J. Hayden, MCC Online at http://www.getclientsnow.com/what-gurus-do.htm ==================================================== It's only natural to emulate successful people. You'd like to copy their success, so it seems it would make sense to copy their approach to sales and marketing. But modeling your marketing after the gurus in your field may not get you where they are. Simply put, the present situation of these successful people may be entirely different from your own. They typically have plenty of money to spend, staff to help, a large in-house mailing list, widespread name recognition, a suite of products and services to offer, and many years of completed work to draw from. If you don't have all this in your business, trying to copy their marketing and sales approach may be a recipe for failure rather than success. Here are five ways that doing what the gurus do can lead you astray. 1. Relying on email and website traffic alone to promote your business. With a high-traffic website and a large email list, a guru may need nothing more than to make an offer on his website and send some emails to his list to land plenty of new clients. But if your website gets few visitors and your mailing list is small, you'll need to find other ways to attract and reach out to prospects. Personal networking, phone calls, public speaking, or other high-contact activities will need to be part of your marketing mix. Email and web copy alone aren't going to do the trick. 2. Counting on your reputation and personal charisma to convince people to do business with you. When new prospects make contact with a guru, they're usually already familiar with her work. They arrive pre-disposed to do business, and rarely ask about her background or even question her rates. She, in turn, expects most prospects to turn into clients, and speaks to them with confidence and authority. She spends little, if any, time persuading them she's the right person for the job. When new prospects make contact with you, regardless of who initiates the conversation, they may know very little about you. You will need to build their trust in your ability to help, provide evidence that you have the skills and experience they need, and convince them you are worth the price you are asking. A winning personality may not be enough to land the sale, especially when your prospects must justify their buying decisions to a boss or a spouse. 3. Promoting your own free workshops or teleclasses instead of guest speaking for others. Gurus frequently offer no-charge workshops or teleclasses to convert prospects to paying clients. With a large email list, it costs almost nothing to promote these. Most of the people who attend will be those already on the guru's list. Trying to do this without an existing prospect list will almost always fail. You'll have to expend far too much effort just to attract an adequate number of participants. And they'll still be only prospects; you'll still have to convince them to spend money with you. A much more effective strategy for an entrepreneur without a substantial prospect list is to offer yourself as a speaker to professional meetings, conferences, and teleclass series sponsored by others. That way, the sponsor promotes the program and provides the audience, and you get a host of new prospects to sell to without all the effort. 4. Spending unbudgeted amounts on promotional opportunities. You'll often see gurus as paid sponsors for events or initiatives, advertising on websites or in publications, or exhibiting at trade shows or conferences. They can afford this relatively expensive type of promotion because their higher income allows a higher advertising budget, and because they have multiple products and services to sell. And, what you may not know is that gurus often receive benefits like these at no cost in return for speaking or promoting the event or publication to their list. When someone offers you a paid promotional opportunity like this, do the math before saying yes. Divide the cost of participating by the number of new prospects you expect to attract as a result. Is that cost per person a reasonable amount for you to pay? Remember, too, that these will only be prospects, not clients. You'll still need to convince them to buy before you can earn back what you spent. 5. Maintaining multiple websites, ezines, blogs, or social networking identities with different themes. Gurus have paid staff, multiple products and services to sell (and earn income from), and a large body of existing work to repurpose for ezine articles, blog posts, etc. If you have one part-time assistant or none at all, a short list of products and services to offer, and must create most of your material from scratch, you will be hard-pressed to manage just ONE website, plus ONE ezine, plus ONE blog, plus ONE Facebook/Twitter/LinkedIn identity, even with all on the same theme. The typical guru became a guru because he established a name for himself doing one recognizable thing. Only after building a successful business and reputation did he have the resources available to branch out to multiple brands and market niches simultaneously. If he tried to do this before becoming successful, you probably never heard about those ventures, because they didn't survive. The essential message underlying all these examples is this. Copying what successful people do after they have already achieved success will not necessarily help you become successful in the first place. Their present situation is not yours. If you want to become a guru yourself, you may need to copy what the gurus did before they ever achieved guruhood. Copyright © 2009, C.J. Hayden C.J. Hayden is the author of Get Clients Now!™ Thousands of business owners and independent professionals have used her simple sales and marketing system to double or triple their income. Get a free copy of "Five Secrets to Finding All the Clients You'll Ever Need" at www.getclientsnow.com. Save 5-6 Hours Per Week!
Wednesday, Mar 31, 2010 at 3:13 PM (Public Entry)
Bootcamp Automator customer and Inner Circle member Donovan Owens is a true inspirational story to fitness pros all over the world.
When he first started his fitness business, he used to do EVERYTHING... sound familiar?? Today, Donovan lives a completely different life. His Busy Women Bootcamps are in 5 cities with 13 locations and 7 different trainers. You'd think with that type of expansion, Donovan would now be doing more work than ever, right? Well, though Donovan is still super busy, everything is now on his own schedule because he's put the right systems in place to put his bootcamps on what he likes to call "auto-pilot" to allow him to focus 100% of his energy on the highest-return activities for his business. And Bootcamp Automator has put his program design on "auto-pilot" saving him at least 5-6 hours/week in designing workouts to send to his many trainers. 5 hours per week... That's 20 hours per month... Let's just say you value your time at $50-100 per hour (you probably should value your time more than that to be honest)... Well, that's $12,000-24,000 of your time over the course of the year... pretty crazy, right!? Not to mention the peace of mind that comes with knowing it's all done-for-you so you have all of this extra time to focus on marketing your camps or hanging out with your loved ones. Just click the link below to do it like Donovan does (or copy and paste the link into your browser): http://bootcampinnercircle.workoutmuse.com/product/details/80 And then enter the following coupon code upon purchase to access your special discount: bootcampinnercircle Thanks Donovan! update ..sales is over for more info go to http://bootcampinnercircle.workoutmuse.com Georgette Pann http://thefitnessbootcamp.com http://thefitnessbootcampinnercircle.com Teaching Boot Camp Is Like Kindergarten
Sunday, Feb 28, 2010 at 10:41 AM (Public Entry)
Teaching Boot Camp Is Like Kindergarten
You may be surprised to hear that I actually plan my boot camps in a similar way as to when I taught kindergarten. In the 20 years I spent teaching primary school, I picked up some tricks that come in handy and I apply in my years of teaching boot camp. You’d be surprised at the similarities between the kindergarten classroom (or in the gym where I usually saw the little munchkins) and my boot camp. Now I don’t mean to be disrespectful at all. My clients are not ‘elementary’ in any way, shape or form, but the strategies I’m about to tell you about work with both groups. Change it up! In kindergarten, I always had an activity that would last 10 minutes and then I would change it so as to keep little minds focused. Any longer than this time and many children would get bored, eyes would wonder and trouble would sometimes follow. Now in boot camp, the focus is on intensity. I find that most clients left on their own with a circuit can maintain a high intensity for 10-15 minutes (without direct instruction). After that, they start to peter out and intensity falls off. So, I like to change up the activity every 10-15 minutes instead of having a circuit that will last the whole hour. I may be over generalizing here, many clients are very self motivated and given a circuit, goal, time to beat, reps to do, etc, will fly at it like it’s their last day on earth. Others: not so much. To strike a happy balance, if I change the activity often, my motivated clients will find that they are nearing the end of the circuit anyway and are motivated to finish before I call ‘time!’. For example, here’s a circuit that is great to do for 10 minutes. Tell the group the time frame and that they should get as much done as possible: 10 push ups/run or sprint a specified distance/10 squats/return to start 9 push ups/run or sprint a specified distance/9 squats/return to start 8 push ups/run or sprint a specified distance/8 squats/return to start Repeat this pattern until client gets to 1 and then start to work back up again. Your motivated clients will try to get from 10 to 1 and back up to 10. Your ‘not so motivated’ clients will start at a slower pace and slow down as time goes on. By changing the circuit after 10 minutes, usually my less motivated clients will come to a second circuit with renewed energy. We all know that intensity produces results, so we need to keep the intensity high for the group for as much of the hour as we can. I like to have a good mix of individual circuits like the one above and ones that we do as a group. I get comments from clients that enjoy the independence of working on their own and I also have clients that love timed sets that are done with the group. This seems to keep their attention and intensity at its peak for them. So, mix it up with both kinds of circuits. For example, I may do the first set above, followed by the following timed set as a group: 30/30 No Equipment Strength/Cardio Set: Perform DB exercise followed by cardio burst for 30 sec each: 1. Climbing push up/mountain climber 2. Prisoner squat/speed skater lunge jump 3. Knee in/suicide sprint 4. Lateral lunge/sprint or stationary run 5. Staggered push up/squat jump 6. Plie squat/squat jump 7. Shoe touch/lateral suicide sprint 8. Wall stick up/sprint or stationary run 9. T push up/jumping jack 10. Squat-lunge-squat/speed skater lunge jump 11. Plank/suicide sprint 12. Bench dip/jack round house kick 13. Close push up/stationary skip hop 14. Frwd/bkwrd lunge R/mountain climber 15. Frwd/bkwrd lunge L/mountain climber Most of my campers like the energy of the group as everyone works through this together. I can offer training tips to everyone at once, go over form and spot campers that need to clean up form. I can also offer modifications or ways to intensify to everyone in this setting. Keep it the same… In kindergarten, little ones like structure and they like to know what to expect. If you start the class at the opposite end of the room, or do the ‘calendar’ out of order, then you’re in for trouble. Routine is a helpful part of every day to maintain order and security. Boot campers aren’t much different. They are coming to you because they need guidance, support and motivation to get their body in shape. Having some routine is helpful. For example, I do a very similar warm up every day. Over the years, I’ve tried a variety of things and asked for feedback from my group. They prefer to warm up in a similar way. This offers me the opportunity to address and explain the upcoming work without having to go in to long explanations about what to do in the warm up. We warm up fairly slowly with lots of large muscle movements and dynamic stretching, nothing too complicated. The work will come after the body is warm and the mind is prepared. As well, there is no down time to explain the workout; we can start in right away. The cool down is similar in that clients know when to expect it and what to expect. Stretches will change daily so as to address different muscle groups from all angles and positions, but the mood will be the same. You can cool down the body and prepare the mind for the day. You can provide some motivational suggestions regarding nutrition. You can recognize the great effort of the group or of certain individuals. I find this and the warm up to be the two areas that clients like to maintain a similar format. Be the hero… In kindergarten I would often be presented with lint covered jelly beans saved from recess, or sticky fingered hugs. Children love their teachers. Boot campers can be similar. While you won’t be presented with the same offerings, the level of respect and even reverence can be the equivalent. This is something that you should value and preserve. Just as a kindergarten teacher will change a child’s life, you too are in a unique position to change lives. Your influence can make or break someone’s resolve to better their health, so take this position seriously. Maintain a professional distance; be sincere in your concern for your client’s health and welfare and it’s likely that you will be your camper’s hero as well. Have fun! Kindergarten can be the best time in a person’s life. Boot camp can be too. It’s an hour a day that clients can forget the troubles in their life and focus on their health. Your leadership and the camaraderie of the group are invaluable in creating a positive environment that your clients will want to return too. Too bad we can’t go back to the carefree days of kindergarten, good thing we have boot camp instead. Shawna Kaminski Fitness Bootcamp Inner Circle member and Sure Results Fitness Bootcamp Workout contributor http://fitnessbootcampworkout.com Female Fat Loss Over Forty’ Guru. http://budurl.com/fatloss40 6 Exercises You Can Incorporate In Your Athletic Bootcamp
Saturday, Feb 27, 2010 at 6:24 PM (Public Entry)
Six Exercises You Can Incorporate Into Your Next Athletic Bootcamp
If you’re not already offering a specialized athletic bootcamp, you may want to schedule one soon. That’s because they’re growing in popularity. Athletes know that in order to really compete, they can’t just train at practice and during the on season. They need to train during the off-season, too. That’s where your athletic bootcamp comes into play. Depending on which sports players you’re targeting, you’ll help your clients train for speed, agility, strength, endurance or some combination of these four. You can develop these skills through plyometric exercises, weight training and circuit training. You can also develop any individual skill by practicing the exact skill repeatedly. For example, if you have basketball players that need to improve their jumps, then be sure your bootcamp includes a variety of jumping activities. When you’re planning your athletic bootcamps, keep in mind what type of skills players in specific sports need. For example: Basketball players need to practice jumps, get faster and develop endurance. Tennis players need agility, speed and strength. Football players need all four, depending on what position they play. Track and field athletes’ needs depends on their specialty (e.g., shot-put, sprinting, long distance running, hurdles, etc).And so on. Let me share with you a variety of exercises that you can incorporate into your next athletic bootcamp: Sled drags. This one is simple – just hook your trainees up to a harness, and then attach that harness to a weight. You might have the trainee drag anything from weight plates to an old tire. For added difficult, have them run up hill or run backwards with the sled. This is a great exercise to help develop strength and endurance. Running stairs. If your athletes need to develop endurance, have them run stairs in a stadium. It also helps some with agility and strength. Suicide runs. There are plenty of names for this one, such as “confidence runs.” But the idea is the same: Trainees start at Point A. They run from Point A to Point B, then back to the start. Then they run from Point A to Point C, which is just a bit further than Point B. This continues until the trainee has run all the “lines,” which may number to a dozen or more. This exercise can increase speed, if there aren’t many lines and the runners are focusing on sprinting fast. Otherwise, you can have trainees doing more lines for endurance. If you want to help trainees improve agility, put a block on the lines for them to pick up and carry back to the starting point.= Bungee runs. This is where you attach a strong bungee cord to the runner. He takes off as quickly as possible and runs for as far as he can. This exercise improves speed and strength. Depth jumps. If you have basketball players in your class who need to improve their agility and their jumps, try this exercise. The starting position is on a box or other elevated platform. Trainees should jump off the box and crouch down to the ground as they land. Then they should jump up explosively (as high as possible). Medicine ball drills. Here’s another good one for basketball players, but it helps build upper body strength for other athletes too. Below are a couple variations. First, have trainees partner up. Then: -Have partners toss the ball back and forth. -Have partners lie down in the sit up position, facing each other. Both partners should complete one sit up. When they get into the upright position, the partner with the ball should toss it to the other partner. Immediately both partners should complete another sit up. Keep repeating. -One partner sits on the ground, arms outstretched, palms up. The other person stands over him and drops the ball into his hands. The sitting partner catches the ball and brings the back of his hands to the floor as he does. Then he tosses the ball back up to the partner. Keep repeating. In sum: Your trainees will get the most out of your bootcamp if you tailor the workouts to meet their strength, speed, endurance and agility needs. To discover more hints for developing a popular athletic bootcamp, go to: http://athleticbootcamps.com is your boot camp making thousands on Google Local?
Monday, Feb 1, 2010 at 10:48 AM (Public Entry)
I've got a really important video that you need to watch right
away that was put together by my good friend an expert fitness marketer Chris Fernandez. It's a free video training that shows you -- step-by-step -- how to list your boot camp business on Google Local to make sure that your listing rises to the top, and that you get literally hundreds of no-cost leads every single month! Here's the video: http://tinyurl.com/fitness-marketing-video This special training is part of Chris's newest program called the Million-Dollar Fitness Marketing Mastery Series. This series is designed to take 1 aspect of your boot camp marketing efforts, and each month, show you EXACTLY what Chris and other 6 and 7-figure boot camp and fitness marketers do to create successful and automated marketing efforts that bring in clients at all times of the day without any effort once they are set up. Today's video is going to show you: * Why your boot camp MUST be listed ASAP on Google Local if it isn't already * How to get started and what youl need before listing your boot camp * What you need to do to ensure your listing rises to the top of the results * What you need to create a compelling coupon that brings in even more clients Click here Right NOW ==> http://tinyurl.com/fitness-marketing-video I'm big into modeling what other successful fitness business owners have done to create 6 and 7-figure income. So instead of banging your head against the wall, wasting tons of time, or not knowing exactly WHY you should market your boot camps a certain way -- or exactly HOW to do it -- instead just watch this amazing training and with this single piece of information, you can start making thousands of extra dollars per month! If you like this special training, you can sign up to receive others just like it that teach you everything from how to build a website that closes clients, to how to list your ads on Google AdWords, and even how to create online and offline joint ventures and much more to literally skyrocket the amount of clients you are getting to your boot camps. So stop whatever you are doing and queue this complimentary video up right now: ==> http://tinyurl.com/fitness-marketing-video <== Enjoy! Georgette Athletic Boot Camp Sample Workout
Sunday, Jan 3, 2010 at 3:59 PM (Public Entry)
Goal: Overall Athletic Development, Strength Development Total Time: approximately 60 minutes Equipment Needed: Marking Cones, Mini and/or light bands (depending on the strength of participants), Dragging Sleds with weight Class Setup: The class needs an open area, preferably a field or rubberized/padded floor to perform agility drills. This area needs at least 25 yards of continuous space in one direction and 20 in the other. The strength circuit portion of the workout will consist of four stations, one of which will require use of the long space. Minutes 0-5 -Welcome: Begin with a welcome and organizational meeting. Make your participants feel welcome and start bringing their head into the workout by briefly going over what you will be doing, your goals for the day, and a couple of basic coaching cues. Minutes 6-12 -Warm-up: The warm-up will consist of various athletic drills designed to go from simple to complex. These drills will lubricate the joints, increase the athletes’ core temperatures, and prime the nervous system for further action. Each of these exercises will be performed for one minute per line, so if there are two exercises per line each will be performed for 30 seconds. Forward/Backward Jumps + Slalom Jumps Prisoner Squats + Walking Lunges (15yd) Reverse Lunges + Side Lunges (15sec/leg) High Kicks (15yd) + Arm Circles Push-up Walkouts Carioca (4x 15 yd) Sprints (4x15 yd) Forward/Backward Jumps: Participants will hop forward and backward over a distance of about a foot. Feet remain close together and the upper body is largely stationary. Emphasis is on staying on the balls of the feet and minimizing ground contact time. Slalom Jumps: Participants will hop side-to-side over a line and a distance of about a foot. Feet remain close together and the upper body is largely stationary. Emphasis is on staying on the balls of the feet and minimizing ground contact time. Prisoner Squats: Participants will stand with their feet slightly wider than shoulder-width and their toes pointed outward slightly. Their hands will be locked behind their head (as if they’re being arrested). Squat by sitting down and back until their thighs are at least parallel to the ground. Walking Lunges: Participants will step forward with a much larger than normal step while bringing their trailing knee within one inch of the ground but not hitting the ground. They will then bring the trailing leg forward directly into the next step. Reverse Lunges: Standing comfortably, participants will step one leg back and lightly touch the ball of that foot to the ground behind them. While maintaining most of their weight on their stationary leg they will lower the back knee to within one inch of the ground. They will then reverse the motion and perform it on the other side. Side Lunges: Standing comfortably with feet parallel the participants will step one leg out to the side, maintaining a parallel stance with their feet. They will then sit down and back to the side they stepped out on, loading that heel, and keeping the trailing leg straight. To finish the movement they will push off the loaded heel to return to the start position. High Kicks: With straight legs the participants will march the marked distance down the field. The object is to swing the legs as high as possible in order to stretch the glutes and hamstrings. Arm Circles: With straight arms the participants will make forward and backward circles with their arms by rotating their shoulders. The object is to brush their ears with their biceps on every pass. Push-up Walkouts: Standing comfortably with their feet parallel the participants will reach straight down to the ground (maintaining straight legs for the duration of the exercise). They will then walk forward on their hands until reaching the push-up position, where they will perform a push-up before reversing the motion until they’ve returned to the starting position. Carioca: Participants will run laterally by passing their trailing leg over their forward leg, followed by passing it behind the forward leg on alternating steps. The shoulders are to remain in the same line that they began in. Sprints: Participants will accelerate as quickly as possible and maintain speed for the distance prescribed. Minutes 13-17 -Speed Block 1: A-skips, 20 yards. Instruct for one minute. Participants will perform A-skips at 20 yard distances. Rest 10-20 seconds between reps. A-Skips: An exaggerated running technique designed to teach leg lift and explosiveness in sprinting. Participants will skip the prescribed distance will attempting to lift their lead knee as high as possible. Minutes 18-22 -Speed Block 2: Sprint and Stops, 10 yards. Instruct for one minute. Participants will perform Sprint and Stops at 10 yard distances. Rest 10-20 seconds between reps. Sprint and Stops: Participants will accelerate and sprint as much as possible for the distance prescribed and reduce speed as rapidly as possible to end in a low, athletic position. They will hold this decelerated position for two seconds. Minutes 23-25 -Rest Break. Minutes 26-30 -Agility Block 1: Slide and Stops, 2 steps. Instruct for one minute. Participants will perform Slide and Stops for two steps. Rest 10 seconds between reps. Slide and Stops: Participants will start in good, athletic positions. They will slide step as quickly as possible the number of steps prescribed in the direction prescribed. After these steps they will sink and hold in a strong, neutral athletic position. This decelerated position will be held for two seconds. Minutes 31-37 -Agility Block 2: Box Drill, 10 yards. Instruct for one minute. Participants will perform Box Drills. Rest will be at least 15 seconds, or as long as it takes for the box course to clear out from other participants. Box Drill: Set up a four-point box with cones 10 yards apart. Participants will start at the back, right corner of the box. They will sprint to the right front cone, side shuffle (or carioca) left to the next cone, back peddle to the back cone, and side shuffle (or carioca) back to the original cone. Minutes 38-40 -Rest Break. Minutes 41-50 -Strength Circuit: Four Stations, 60 seconds per station, twice through the circuit. Instruct for two minutes. Station 1: Band Squats – Mini or Light Band Station 2: Band Push-ups – Mini Band Station 3: Plank with One Foot Raised – Alternate on second circuit Station 4: Forward Sled Dragging Band Squats: Loop a band, either Mini or Light depending on the participant’s strength, under both feet and around the neck. Perform squats using the band as resistance. Band Push-ups: Loop both hands into the ends of a Mini-band so that the band is stretched across the back of the participant’s shoulders. Perform push-ups so that the band provides resistance. Plank with One Foot Raised: Lay on the ground so that the athlete is suspended on both elbows and both feet with the body held straight. Raise one foot from the ground so that the athlete is contacting the ground on both elbows and one foot. Hold this position. Forward Sled Dragging: Weight the sled appropriately for the participant’s strength. Face away from the sled and either hold the straps in the hands or loop them through a belt or harness. Walk forward with some lean and drag the sled. Movement should be as quick as possible without running. Minutes 51-52 -Rest Break. Minutes 53-60 -Lecture. Gather the class to wrap up the day’s activities. Discuss a pertinent topic such as nutrition, recovery, or training to educate your participants and add value to their camp. Isaac Wilkins, M.Ed, CSCS, NSCA-CPT is the author of Speed Camp Profits and the owner of http://www.athleticbootcamps.com. For more information on developing athletic boot camps and your free report “7 Tips on Starting Your Athletic Boot Camp Business” go to http://www.athleticbootcamps.com today! Inner Circle Holiday Black Friday Sale!
Thursday, Nov 26, 2009 at 12:58 PM (Public Entry)
Inner Circle Holiday Black Friday Sale!
Inner Circle Holiday Sale ...Paid Lifetime Membership to Inner Circle ..(one time fee for life) Just go to http://thefitnessbootcampinnercircle.com/site.php/subs/coupons/ and use coupon code: FBIC2LIFE Important ..If you have a current subscription please cancel that subscription prior to upgrading. ..it just makes things easier... Thank you for helping me to make this community the best in the industry! Georgette Pann TRX 25% OFF
Wednesday, Nov 25, 2009 at 5:37 PM (Public Entry)
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