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