Are you cross-training?

Many athletes or fitness enthusiasts tend to stick to what they like or are good at when training.  This type of training will lead to limited growth and not meeting ones full potential.  Integrating such things such as functional fitness, boxing, TRX and so on into your workout regimen will help you meet your full growth and go beyond it often into levels of fitness you never thought possible. 

For example Boxing is a relatively short, quick sport, rather than a lower-intensity one, performed for a longer period of time. It is more than 60% anaerobic exercise. Wikipedia says this about anaerobic exercise:It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass…. Fast twitch muscle (as compared to slow twitch muscle) operates using anaerobic metabolic systems.

So, boxing is a great way to add intensity to your workout and refine your agility, speed, power, and strength while burning calories.

Taking on a different sport or fitness routine will help "shock" your muscles and keep you from hitting plateaus when you have hit a level of mastery in a certain sport or activity.

Cross-Training can also help prevent serious injury.  "The harder you train your body for just one activity, the more stress you put on all the muscles and bones involved in that one activity, so the more you do and the better you get, the more you risk overuse -- and the greater your risk of injury"

Push yourself to get to that next level and step outside your comfort zone and do some cross-training.  You will see and feel the difference!

-PTA Prez

PTA FitPro workout 5/21/2013

Dynamic Stretch WarmUp

Functional Fitness Circuit

20 minutes

Elevators x10
PowerDeck Squat x10
Grasshoppers x10

3 sets
Tire Flip (for distance) 60 sec

Sledge Overhead-20 sec

Sledge left/right-20 sec


Athletic Fitness Circuit

Knees to Rope-15 sec
Box Jumps
plyo box

Static Stretch Cool Down

PTA FitPro Workout 5/14/2013

1. Dynamic Warm-Up
2. Functional Fitness

15 min rotation

1. 12 walking plank rows
2. 10 dumbbell chops
3. 8 jump pull ups
4. 5 tire flips w/explosive push ups
5. 5 tire flip and jump through
6. 20 sec.  overhead sledge slams
7. 20 sec offset sledge slams
8. 20 sec rotational slams
1. Athletic Fitness
1. 15 sec Quick knees
2. TRX Jumps x4
3. bear crawls
2. Static Cool Down Stretch

Taking your athletic career to the next level: Functional Fitness 101

We train many different athletes who compete in many different sports so as an organization we focus on bringing the inner athlete out of our competitors.  Strength training can only take you so far and in most cases pure strength training via conventional weight training does not directly correlate to success in your given sport.  The main reason being that conventional weight training isolates muscle groups, and encourages lifting a certain amount of weight in an idealized posture created by a gym machine.  The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently.

This is absolutely critical in any athletic arena for the simple fact that muscles never work in isolation in any sports movement.  Does your squat help you make a tackle?  Certainly to a degree to bring power through contact, however it does not help you react, breakdown, wrap up, and accelerate through contact.

Functional fitness introduces core stabilizers that help you facilitate the full athletic movement of similar actions to a tackle.  Take seated row for example:  You're sitting in a chair with your chest pressed against pads, and you pull two levers back. You may be strengthening certain muscles, but your body's not learning anything, because you don't have to activate your core stabilizer muscles or the stabilizers of your arms and shoulders. The machine's doing it for you.

The next time one of your athletes does not see the value behind this alternative style be sure to point them to some of the most well rounded athletes for major sports teams such as Troy Polamalu of the Pittsburgh Steelers, Jens Pulver of the UFC and Floyd "Money" Mayweather just to name a few.  Functional Fitness is surely the next step to taking your athletic potential to the next level.

* Retrieved From:  http://www.webmd.com/fitness-exercise/features/working-out-for-real-life-functions

Prime Time FitPro workout 4/30/2013

Functional Fitness Circuit

25 min max

20 box jumps
20 jumping pull-ups
20 kettle bell swings
20 walking lunge steps
20 knees to elbow
20 push press
20 back extension
20 wall ball
20 burpees
20 double unders

Athletic Circuit

Agility ladder

high knees for speed

plyo box x2

FitPro™ Tuesdays @AMS

PTA is putting on its weekly FitPro™ workout at Academy of Martial Science in Avonsworth today.  Can you keep up?

Dynamic Stretch Warm-Up

Buy-in

60 DU-Advanced
80 SU-Novice

Function Fitness Circuit

3rounds

3 bear complex 135#-Advanced  65#-Novice
12 toe to bar
13 TRX plyo pushups

Cash Out

27 burpees

Athletic Fitness Circuit

3 rounds

 10 TRX squat jumps
10 TRX pistol jumps
15 sec high knees
15 plyo box

Static Stretch Cool Down

PTA now offering Wedding Day Shape-Up 101 classes

Wedding Day Shape-Up 101

If you're altar-bound right now, odds are that as you're playing with your soon-to-be new signature and agonizing over centerpieces, you're also considering what you'll look like to your nearest and dearest as they stare at your backside on your way down the aisle.

Of the 2.3 million American weddings every year, 80 percent of brides and over half the wedding party and family members will take steps to change their eating or excercise habits for the big day, according to the Brides.com 2006 American Wedding Study

Of course losing your love handles isn't going to make you a better bride -- or even a happier one, as anyone who's watched a carb-free wife-to-be lose her mind over place settings at the rehearsal dinner knows. No, getting yourself in shape before your wedding really can be summed up by two words: Super confidence!

Being engaged is an awesome time of relationship transition. You're starting a new life with the person you're mad for and you're about to spend the next couple of months getting used to what the rest of your lives will be like together. If that's not heavy enough, the chaos that comes with planning a wedding can quickly zap your feel-good mojo. Squabbles about seating, dimwit caterers, getting intimately acquainted with your soon-to-be mother-in-law -- both your mind and your body are going to be running on overdrive until you've hugged your last guest goodbye. Our expert PTA staff will help you de-stress and be ready for every moment this wonderful but hectic time offers you!

PTA Total TRX Thursday

PTA is starting our Total TRX Thursdays this week with a full body TRX fitness and athletic circuit.  Class starts at 4PM up at Academy of Martial Science in Avonsworth.

Fitness Circuit:

Chest Press 3x10
Chest fly 3x10
Plyo Pushups 3x10
Squeez 3x10
Bicep Curl 3x10
Tricep Extension 3x10
Deltoids 3x10
Rows 3x10
Body Saw 3x10
One leg squat 3x10
Suspension Lunges 3x10
Assisted Squats 3x15
Hip Drops 3x10 each side
Suspension Crunches 3x15


Athletic Circuit:

Skaters 3x10
Jump Squats 3x10
Pistol Jumps 3x10
Split stance jumps 3x10
 90' Jumps 3x10
2 leg side to side jumps 3x10

Todays Prime Time Athletic Training FitPro Workout

PTA is putting on a beast FitPro™ workout at Academy of Martial Science in West View today.  Can you keep up?

WarmUp:
Dynamic Stretches

Function Fitness Circuit
Circuit 1
PushUps 15x
Jumping Jacks 15x
Dips 15x
Repeat as much as possible for 5 minutes
Circuit 2
Heavy Bag burpees 10x
Burpee w/Clean & Press 10x
Burpee 10x
Repeat as much as possible for 5 minutes
Circuit 3
Mountain Climbers 10x
Plank Jack 10x
Split Lunges 10x
Repeat as much as possible for 5 minutes
Circuit 4
Barbell Plate Squats 10x
Squat w/Overhead press 10x
Shoulder Circles 10x each direction, Bicep Curls 10x, Pushouts 10x
Bent Over Row 10x
Repeat as much as possible for 5 minutes
Circuit 5
Medicine Ball touches 10x
Wheel rollouts 10x
Band Pulls/SnapDowns 10x
Repeat as much as possible for 5 minutes

Repeat x3

Athletic Fitness Circuit

Speed Ladder  15 sec

Knee to chest 15 sec

Plyo step overs 15 sec

Repeat x 3

Static Stretching Cool Down

Prime Time Athletic Training Patents FitPro Workout

We are proud to announce Prime Time Athletic Training has patented its FitPro workout that is the first of its kind in the athletic and sports training industry.  Our expert staff has built a workout that combines two of the most important ingredients of athletic success:

 Function Fitness:  Building overall core strength as well as working fast twitch and slow twitch muscle fibers.  Functional fitness may be among the latest buzzwords in gyms these days, but for good reason. It's about training your body to handle real-life situations.  Since when have you ever laid on your back and pressed weight off you in any type of athletic competition? NEVER.

Athletic Fitness:  Athletic fitness is a new sports discipline that combines different elements of strength, endurance and a well balanced physique.We incorporate many movements that increase agility, stability, speed and strength that are geared at helping athletes maximize the functions that are utilized in all sports not just one.

FitPro is hands on and intense, and currently offered only at our partner facility Academy of Martial Science  off Camp Horne Rd. in the North Hills area.

SERIOUSLY ATHLETES ONLY!
YOU BRING YOUR "A" GAME, WELL BRING THE BUCKETS IN CASE ITS TOO MUCH FOR YOUR STOMACH TO HANDLE!!!