2011 Winter Training Block Update

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Executing Proper Decelration Mechanics During Jump Work

At Teamworks Fitness/CATZ, we offer various programs to help athletes of any age further develop sport and life skills and reduce the risk of injury.

Youth Groups -
Completely Active -ages 7-11 - The completely active group is designed specifically to help kids develop a positive connection with physical fitness and activity.  The focus at this age is (and should be) less about speed/strength training and sport specialization, and more about attempting new tasks, and guided discovery of new skills, activities and their own bodies.  The kids in this group are having a blast with Coach Mike and Shane, and testing their coaching skills in the process :)

A few quick tips:

  1. If you’re kids attend, ask them about their favorite games.  Is it boulder ball, runner and gunners, or speed ball?  Ask them what the purpose of the game is, and how to play it – this will give you and opportunity to connect with your son or daughter on something they enjoy and it will help affirm their choice to be active.
  2. Whether your kids attend or not, consider allowing kids this age to cook with you, and/or go grocery shopping with you.  It has been studied that these simple habits will, on average, increase their daily intake of fruits and veggies by at least one serving, and give them a greater appreciation for food and food choices – and once again, a chance to teach your children life-long habits.  Quality time well spent!

Stay tuned for the launch of the Teamworks/Paul Pierce Youth Fitness Challenge, which will be geared toward kids 7-12.  They’ll get the opporunity to have a ton of fun with fitness, and get the chance to win some really cool prizes in the process.  The program is a unique collaboration between Teamworks Fitness and FitClub34, Paul’s charity foundation, and cannot be found anywhere else in the country at this point in time.

Classes are currently held on Tuesday’s from 3:45-4:45p.  We plan to expand our offerings and adjust the duration to 45 minutes in the spring and beyond, so please continue to check the schedule under the NEWS heading.

Middle School Athletic Development

This is the first year we’ve offered a specific class and training protocol to kids in this stage of development.  The class is designed for those becoming more interested in competitive sport, as opposed to solely recreational activity/fun.  According to the general guidelines outlined in Long Term Athletic Development models, this age presents both critical and sensitive windows for the acquisition and further exploration of core athletic skills, including agility, balance, coordination, work capacity and strength developement.  Its important to encourage kids at this age and mindset to play multiple sports and engage in as much free play and manual labor as possible.  These activities lay the broader foundation for later sport-specialization, lend themselves to injury prevention, and address a host of other non-fitness related life skills.

These hour long classes are spent mostly on the field where the skills of balance, hand eye coordination, rhythmic coodination, movement and bodyweight skills are addressed.  The fundamental strength skills are also introduced and properly patterned, including the squat and its variations, the split squat and its variations, pushing, pulling and core stability.  On the movement side, running (including acclerating and decelerating in all directions) jumping, dodgeing, throwing, catching, kicking and ground work (rolling, crawling) are utilized.

This group has proven to one of our coaches favorites.  The kids are both interested and respectful during class and all have made tremendous improvements in body control, athleticism, posture, movement efficiency and flexibility/mobility, and in the process managing to have a really good time.

A Few Quick Tips:

  1. Eat dinner as a family – life is really busy, but their is NO better sacrifice.  Research has shown that families that ate 2x a week together, as compared to 4x, were twice as likely to have weight control issues.  This time is critical for the development of your child’s overall life habits, appreciation of family time and your opportunity to communicate with them in a very hectic and peer pressure filled period of their lives.  This window is critical, and it closes quickly.
  2. Encourage and affirm various forms of activity and set the example yourself – by encouraging kids at this age to continue to try new things you help them acquire more skills, keep the social development connector open, and by affirming their participation in such, help anchor the habits for life.  Be sure to allow room for freedom and exploration.  Super structure can stifle creativity and resourcefulness.

We will be expanding this class in future training blocks, but we currently offer it M-TH from 5-6p.

High School Athletes -

Executing Proper Decelration Mechanics During Jump Work

High school athletes participate because sport is fun and they still enjoy being with their friends, but their interest in competing grows stronger.  Strength and conditioning at this age has to build on the skills developed (or address those not developed) in previous years, with an emphasis on strength and speed development for transfer on the chosen field/court of play.

Our focus each High School Training block continues to address the following key areas of concern:

  1. Flexibility - the range of motion in a joint allowed by the necessary muscles and connective tissue involved in its function
  2. Mobility – Strength and stability in that flexibility, or range of motion (flexibility is good, but without strength, it can be a path to potential injury)
  3. General Strength – Balanced total body strength development
  4. Movement Efficiency – Balance, Coodination and rhythym, with a specific focus on decelerating (where injury occurs most) and accelerating as safely and quickly as possible.
  5. Core Stability - The ability to stabilize the core against the various forces introduced by load and/or limb movement (and sport opponents) resulting in rotational, extension and flexion forces.

Each block is designed to progress all skills taught, including our warm ups, speed/agility and strength training systems.  Progression is the key to acquiring these skills safely and effectively.  As we address these core areas of focus, the athletes have a better chance of competing at their potential, and reducing their risk of injury.  That’s a hallmark of good coaching.

If you’re kids are in these sessions, they are working hard for 90 minutes, where each class begins with some basic body preparation, whether it be corrective exercise and/or tissue work, and then onto warm ups, dynamic flexibility, activation, speed and movement skills and then total body strength training in the weight room.

A few quick tips:

  1. Two of the most important meals of the day – breakfast, which sets the tone for everything, including learning, and pre-practice/training/game meal.  This meal is of critical importance to the high school athlete.   A larger meal between 2-3 hours before should include some complex carbohydrates, lean protein (like chicken or fish), fruits and veggies and water.  A smaller snack and water should be consumed about 45 minutes -1 hour before to “top off” the tank.  Without these meals, the athlete has very little chance or performing to potential.
  2. Be cautious of soda and other adult drinks - studies have shown that kids increase the amount of soda they drink as they move into their teens.  On average, they drink 1/5th the amount of 100% fruit juice to soda at this age.  In addition, “energy drinks” could possibly be the worst thing on the PLANET for them to consume on a regular basis so keep an eye out for  it.
  3. Supplements – High School athletes should be taking very little supplements outside of whole foods such as fish oil, very clean protein, and greens.  Creatine is generally regarded as safe, but you should contact a health professional or a member of our staff to talk about that choice with your family/athlete.

High School classes are offered M-TH at 3:15 and 6p.  In the Spring, we will return to a 5 day rotation.  Stay tuned for more details.

Adult Athletes/Fitness Enthusiasts:

Adult Studio Classes - Yoga Flow

We are fortunate to have the greatest adult clients in the metro-west area.  We still have several “founding members” that started with us nearly 6 years ago, and everyone who trains here is like family.  From 20 somethings to 50 somethings, our adult clients are achieving more than they ever thought possible.  The average weight loss in our Men’s Health Belly Off Challenge was 15 pounds, and other programs like Criminal Bodybuilding (a favorite of our clients) has seen both men and women gain strength they never thought possible, while LOSING weight.  Stay tuned for some before and after pics and competition highlights.

In addition to our longer-term transformation and specific programs, we offer classes that are fun and effective.  From CATZ Adult to Burdenko Method inspired classes, to our new studio offerings like yoga and soon to be suspension training, kickboxing and Zumba, we have a little bit of something for everybody.

We would like to give special shout out to the brave pilot members of the first Criminal Bodybuilding program (athletic fitness training that produces bodybuilding-like physiques) designed and run by our Coach Mike Craven.  Sandy, Suzanne, Sharon, Randy, Josh, Jim and Dave have put tremendous amounts of time and effort into completey overhauling their bodies, and it has paid off…we are so proud of, and fired up for you guys.

A Few Quick Tips:

  1. Take a 60 second inventory of your worst foods and either swap them with better choices and/or cut back on them.  100 calories a day is 10 lbs a year, so those little choices add up to big changes.
  2. Breath deep – Be sure to take a few minutes everyday to get some deep breathing in – proper breathing will not only improve brain and muscle function, but it will also relieve some serious stress.  Take a deep breath in through your nose (belly should rise not shoulders), hold it for 5-10 seconds, and exhale from the mouth taking 5-10 seconds as well – repeat.
  3. Stand up and stretch – if you are at a desk, be sure to get up and stretch, walk around for a bit every 30 minutes.  Beyond this, tissue creep starts to set in and poor posture and strain to key muscles is more likely to set in.  Brief interventions like this will be WELL worth it in years to come.

Our adult classes and programs are offered daily, in the morning, at lunchtime and in the evening.  Stay tuned for our Spring programs, including our Ultimate Athlete Challenge, the Belly Off Challenge for Men and Real Women for the ladies, our version of “Bootcamp” and the launch of more studio classes.

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