A-PECS Training: Tough Mudder Day 8

Monday Day 1 35 min intervals

Total Time
35

Warm Up
5 min

Work Zone Rest Zone
zone 3 30 sec zone 1 60 sec

Work Zone Rest Zone
zone 2 45 sec zone 1 60 sec

Sports Performance Training Programs

Phase 1:

Intro to Athletic Development ages (8-11) for the

younger athletes

- Follows tangible steps to improve their sports abilities in measurable ways

- Improves athleticism

- Develops skills they will draw on at an older age

- Provide an experience that will secure a positive link between working out and feeling good about sport

Phase 2: Progression of Athletic Development for
ages (12-15)

- The goals are: general physical development, establish foundation for sport technique, training habits and training routine.

Phase 3:

Athletic Skills & Sport Specific Training (15-18)

- Improves Reactive Strength (ability to change directions)

- Increased Acceleration and First Step Quickness

- Improved Energy & Work Capacity

- Maximizes Explosiveness

Movement, Strength, Power

Phase 4:

Elite Training (18 +)

- Designed for specific speed & strength development

- An intense 90 minute workout that also includes

energy system development specific to your sport.

Team Training (10 or more)

“Movement Training & Conditioning” Overview

Functional Dynamic Warm Up

Pre-hab/ACL Injury Prevention

Acceleration/ Deceleration Training

Plyometric Training / Explosive Power

Movement Training Skills

Speed & Quickness Training

Core Stability/Core Strengthening

ESD-Conditioning

Visit the Fitness Store to get more information and book an appointment.

Danny Davis-Boxing Instructor

Danny Davis, former championship boxer and boxing instructor. Danny started his boxing career in 1985 and won his first amatuer championship in 1986 and turned pro in 1992 with a record of 7 and 1. In 2001, Danny became a fitness coach/boxing instructor and has had the opportunity to train and work with people like Jackie Frazier, Irvin Robinson USBA Champ, Bernard Hopkins, NBA players Katino Mobley and Alvin Williams as well as R&B singers Mario and Chris Brown. In 2009, Danny joined the Joe Hand Boxing Gym where he continues to be successful, training individuals and helping them reach their goals, whether it is becoming more fit or becoming a championship boxer.

E-mail:danny120022000@yahoo.com

Chris Sarver, Resident blogger & Sports Performance Coach

Christopher Sarver,
As a youth I played football, Baseball, *Ice hockey (*Still Play) and I was a amateur Boxer. I was an age group triathlete competing in triathlons since 1998. I have competed in sprint, Olympic, and Iron-man distances (2005 Lake Placid finisher). I Graduated from the National Personal Training Institute (NPTI). I am a certified Personal Trainer through the National Strength and Conditioning Association (NSCA-CPT). I started training athletes in 2005. I worked with athletes from the Youth level to the Professional level. I worked at several performance training centers in my hometown area, one being the Director of Athletic Development. I was a Sports Performance Coach for a Baseball Academy and Lacrosse Academy, and for two High Schools. Specializing in Speed, Agility, Plyometric training and strength and conditioning for varsity Basketball,Football,Tennis and Volleyball programs. My passion is working with Baseball and Basketball players. I enjoy training athletes in all sports. I have Coached Little League Baseball, and I am certified youth Ice Hockey coach. Chris has also trained professional and high school boys and girls basketball players in the Bucks County area for the last 6 years.

EX-60

An INTENSE workout that is guaranteed to have you burning 800-1000 calories per session. Unique & Innovative Fitness Training Style. Revolutionary, High Quality Training. Functional strength training combined with boxing instruction & cardio conditioning.

Training facility located at

Joe Hand Boxing Gym 543 North 3rd St. 215.271.4263

What is A-PECS Training?

A-PECS, is an acronym that stands for Acceleration, Power, Education, Conditioning, and Strength. A-PECS Training was created to ensure quality training to the student-athletes and weekend warriors by instructing and educating them on the prevention of injuries through proper athletic development. For our student-athletes we have an innovative sports enhancement training program designed to teach them how to move more efficiently and effectively on the field. And, for our weekend warriors looking to complete an endurance event we have created effective training programs that will help them achieve their full physical potential.

Tuesday, January 18, 2011

Tough Mudder Day 8

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