Posts Tagged ‘High Performance Training’

Just another day of training at SPC

July 27, 2010

SPORTS PERFORMANCE CENTRES.com

WE MAKE GOOD ATHLETES GREAT

The Battle at Midway (Wednesday).Workout of the Week (WOW) June 23rd

June 24, 2010

Here we go again. Another Workout of the Week. This endurance workout consists of bodyweight exercises. Post your personal best time to “comments”

1) Warm-up. 10min on mode of choice (treadmill, spin, elliptical, rower, etc.)

Walking Lunges. 3 x 30 (M 70lbs/W 50lbs)

The Battle at Midway (Wednesday)

Complete the following exercises for time.

100 Push-ups from Knees*

100 Air Squats**

100 Abs Toe Touches***

100 Horizontal Jumps****

*A bonus of (-)1min will be given if all 100 push-ups can be completed from hands and feet. If not all 100 push-ups are completed from hands and feet, then no time bonus will be awarded. Regardless, chest must touch floor on eccentric portion and arms straight on concentric portion for rep to count.

** Hips below knees on eccentric phase, and hips through on concentric phase for rep to count.

*** Shoulders must come off the ground for rep to count.

**** Two foot takeoff and two foot landing must occur for rep to count. Can’t use momentum to carry you into the next jump.

NOW GET TO IT!

SPC Workout of the Day (W.O.D.)

May 31, 2010

Try this high intensity endurance workout consisting of a combination of strength, cardio, and bodyweight exercises.

After a 10 minute warm-up consisting of light aerobic conditioning followed by dynamic stretching, try the following workout.

– Forward walking lunges (90lbs men / 50lbs women). 15 . 15 . 15 . 15 . 15 . 15

Complete the following 5 rounds for time.

– 200m run (if you don’t have 200m of running space, measure the length of the workout area and complete as many lengths as it takes to complete 200m

– 8 deadlifts (70% of max)

– 8 Burpees (chest must touch the floor on the way down, on the way up both feet must leave the floor and hands clap overhead for the rep to count)

SPC’s  WOD top 3 times.

Men

1) Dr. Spina – 12.29

2) Marcel – 12:38

3) Brian – 13.56

Women

1) Rina – 14.13

2) Lali – 14.56

3) Sara – 15.51

Team Canada Cricket squad…..GO CANADA GO !!!!!!!!!!!!

January 7, 2010

SPC head trainer Mr. Colin Berenhaut puts the Canadian Cricket team through the ringer as they prep for the Twenty20 World Cup Qualifications held in Dubai, UAE in February 2010.

STRENGTH, POWER, AGILITY, & SPEED COURTESY OF SPORTS PERFORMANCE CENTRES

Advanced core training: the “Metronome”

November 23, 2009

SPC’s Dr. Spina demonstrates the “Metronome” exercise….SPORTS PERFORMANCE CENTRES — what are you doing with your trainer?

Training Inspiration …by SPC

November 19, 2009