Greetings RAW Warriors,
I took in one of my favorite local races last night in Page, ND. They have a 5K every summer for the past 10 years, I believe I have done the last 4 years, maybe 5 years, in a row. Its one of my favorites because of our school's co-op with the Hope-Page school for sports, it is a chance for me to race with & against some of the kids I coach and have coached. Another reason is there is a lot of parents and fans who come to our games & meets who are also there.
2 years ago, I came down with my friend Brad, last year I brought a kid I coach to the race, and this year I brought down my friend and former co-worker Jeff, who just got into running competitively lately. He did the 5K and half-marathon races at the Fargo Marathon, had a great time and place in the Finley 5K last week (got 7th behind 6 past & former track kids of mine), and wanted to give the Page 5K a try.
We were both happy with our results (Jeff was 8th and 2nd in age group, I was 4th and 1st in age group), I took home a bag as a door prize, and on our way home we had a very good talk about races. I really like doing a race, especially an evening one, because you can:
1. Have fun with your friends before the race starts
2. Compete against others and the clock during the race
3. You high-five your friends on the return loop of the course
4. See how you do in the end with your performance
5. Only spend about $20-30 on a 5K race
6. Usually get a sweet t-shirt to go with it all.
Now, if you spend a night with your friends out whooping it up, you might not feel so great in the morning, you might be out easily more than $20-30, and you may need a new t-shirt if something bad happens and it gets too wild. :)
On one hand, you have some sore calves the next day, the other, a sore head and stomach.
People ask me why I do so many races, and I say, "Why not?"
Its fun, it is inexpensive, I get a new shirt in the end of it, I may earn some ribbons or a medal if I place in age group or near the top.... that's why I love races!
Also, many races support great charities or organizations who are always in need of funds to make things operational for them. Last week we raised over $1000 for the Ambulance crew that services our area, and last night's 5K was for the American Cancer Society.
Support your local races!
----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Saturday, June 15, 2013
Friday, June 14, 2013
Daily RAW: FitRanX BW, 1st Full SFR Workout
Greetings RAW Warriors,
Here's today's FitRanX BW Workout of the Day, plus a little bit on the first full SPARTA FitRanX routine this morning.
BODY WEIGHT WOD...
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Up or Kneeling Push-Up x8
2. Side Plank or Side Plank on Knees x8
3. Squat Thrust x8
4. Jump Squats x8
5. Sit-Ups x8
6. Seal Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Fireflies w/Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Jump Squats x8
5. Side Plank Pulse x8
6. Run in Place w/High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------
SPARTA FitRanX went through its first full session today, it started with WOD "Bravo" from FitRanX HQ's database of workouts, plus my very own "Altimus" speed/power/agility circuit, using simple kettlebells, jump ropes, hurdles & cones.
In both workouts, we stuck with the Tabata format of 20 seconds work, 10 seconds rest x 8, but modified slightly every 4 minutes with different work/rest times within the entire circuit.
BRAVO was completed first, I had 6 stations lined up and each athlete went from station to station for the allotted time. Then with ALTIMUS, we had 8 stations lined up, one for each 30 second period of work/rest. Each station was slightly different drills, even though there were 2 kettlebell stations, 2 jump rope, 2 hurdles, and 2 cone stations in all.
The total workout was done within an hour, right on time with the time frame I was aiming for. It is looking like a great circuit for a small team/group setting.
--------
Looking for something to read this weekend? Give "Just The Workouts" or "Just Swing It!" a read for only 99 cents each. If you are in need of something extra for your running workouts, then "Track Attacks!" is right up your alley. See them all at http://tinyurl.com/rkofp
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's FitRanX BW Workout of the Day, plus a little bit on the first full SPARTA FitRanX routine this morning.
BODY WEIGHT WOD...
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Push-Up or Kneeling Push-Up x8
2. Side Plank or Side Plank on Knees x8
3. Squat Thrust x8
4. Jump Squats x8
5. Sit-Ups x8
6. Seal Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Fireflies w/Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Jump Squats x8
5. Side Plank Pulse x8
6. Run in Place w/High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------
SPARTA FitRanX went through its first full session today, it started with WOD "Bravo" from FitRanX HQ's database of workouts, plus my very own "Altimus" speed/power/agility circuit, using simple kettlebells, jump ropes, hurdles & cones.
In both workouts, we stuck with the Tabata format of 20 seconds work, 10 seconds rest x 8, but modified slightly every 4 minutes with different work/rest times within the entire circuit.
BRAVO was completed first, I had 6 stations lined up and each athlete went from station to station for the allotted time. Then with ALTIMUS, we had 8 stations lined up, one for each 30 second period of work/rest. Each station was slightly different drills, even though there were 2 kettlebell stations, 2 jump rope, 2 hurdles, and 2 cone stations in all.
The total workout was done within an hour, right on time with the time frame I was aiming for. It is looking like a great circuit for a small team/group setting.
--------
Looking for something to read this weekend? Give "Just The Workouts" or "Just Swing It!" a read for only 99 cents each. If you are in need of something extra for your running workouts, then "Track Attacks!" is right up your alley. See them all at http://tinyurl.com/rkofp
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, June 13, 2013
Daily RAW: FR BW, SPARTA FitRanX
Greetings RAW Warriors,
Today is another FitRanX Bodyweight workout to go through, plus an update on the first testing battery of SPARTA FitRanX I did last night.
FitRanX Bodyweight Workout of the Day:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----
Last night I put 7 girls through the testing battery of SPARTA FitRanX. Things tested for strength/performance were:
Overhead Squats for time
Push-Ups on Knees up to 25
Plank Hold for time
KB Swings for time
10 Yard Dash
40 Yard Dash
Vertical Jump
Broad Jump
I didn't have time for the 20 Yard Shuttle test, but will do it on Friday's workout day.
All in all, it took about an hour for the above tests and allowed for warm-up & rest between the tests. For 7 athletes, I thought it went very well in testing.
One thing I like about the FitRanX testing protocols for the Levels is that I can use this testing battery I created, based off some of the Level 1 tests. This allows me to see who might be capable of passing all of Level 1. My post-testing will consist of Level 1, Level 2, or whichever Level the athletes attain near the end. The performance tests of VJ, Broad Jump, 10 & 40 Yard Dashes will tell us more about the overall performance improvements, while the FitRanX Level Tests will center on all-around fitness improvements. It is a unique blend of all-around fitness, plus sports performance measurements.
I can't wait to do the next workout and move forward with this protocol!
---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today is another FitRanX Bodyweight workout to go through, plus an update on the first testing battery of SPARTA FitRanX I did last night.
FitRanX Bodyweight Workout of the Day:
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----
Last night I put 7 girls through the testing battery of SPARTA FitRanX. Things tested for strength/performance were:
Overhead Squats for time
Push-Ups on Knees up to 25
Plank Hold for time
KB Swings for time
10 Yard Dash
40 Yard Dash
Vertical Jump
Broad Jump
I didn't have time for the 20 Yard Shuttle test, but will do it on Friday's workout day.
All in all, it took about an hour for the above tests and allowed for warm-up & rest between the tests. For 7 athletes, I thought it went very well in testing.
One thing I like about the FitRanX testing protocols for the Levels is that I can use this testing battery I created, based off some of the Level 1 tests. This allows me to see who might be capable of passing all of Level 1. My post-testing will consist of Level 1, Level 2, or whichever Level the athletes attain near the end. The performance tests of VJ, Broad Jump, 10 & 40 Yard Dashes will tell us more about the overall performance improvements, while the FitRanX Level Tests will center on all-around fitness improvements. It is a unique blend of all-around fitness, plus sports performance measurements.
I can't wait to do the next workout and move forward with this protocol!
---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, June 12, 2013
Daily RAW: 6/13, FitRanX WO & Updates
Greetings RAW Warriors,
Today's Daily RAW is back to the bench & deadlifts again, then another daily FitRanX routine, and an update on the case study sites for the SPARTA FitRanX programs.
Daily RAW: 6/13
Bench Press: 5 x 3
Deadlifts: 5 x 3
Bent Over Rows: 4 x 8 per side
All-Star Sit-Ups: 4 x 5 per side
4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Mountain Climbers
Bodyweight Squats
Total Body Extensions
----------
Daily FitRanX BW Routine:
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------
The 'mobile' option of the SPARTA FitRanX case study goes on the road tonight, where I go to Cooperstown, ND and test out some volleyball athletes with some basic FitRanX protocol tests and my own speed/agility/power tests. I can't wait to get going!
Part of the testing includes a sample of the Level 1 tests that would be done in somewhat longer sets when Level 1 is fully tested. Some exercises are the Overhead Towel Squat, Push-Ups on knees, a Plank Hold for time, plus Kettlebell Swings with a set weight for time as well. This is a good lower body, upper body, and midsection way to test out the athlete, plus give a short performance test of power with KB Swings done too. This also lets me assess how to develop the more specific programming of the protocols for each athlete.
I still have openings in Finley for some training, contact me if you would like to be a part of this special case study.
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Today's Daily RAW is back to the bench & deadlifts again, then another daily FitRanX routine, and an update on the case study sites for the SPARTA FitRanX programs.
Daily RAW: 6/13
Bench Press: 5 x 3
Deadlifts: 5 x 3
Bent Over Rows: 4 x 8 per side
All-Star Sit-Ups: 4 x 5 per side
4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Mountain Climbers
Bodyweight Squats
Total Body Extensions
----------
Daily FitRanX BW Routine:
ALL LEVELS
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------
The 'mobile' option of the SPARTA FitRanX case study goes on the road tonight, where I go to Cooperstown, ND and test out some volleyball athletes with some basic FitRanX protocol tests and my own speed/agility/power tests. I can't wait to get going!
Part of the testing includes a sample of the Level 1 tests that would be done in somewhat longer sets when Level 1 is fully tested. Some exercises are the Overhead Towel Squat, Push-Ups on knees, a Plank Hold for time, plus Kettlebell Swings with a set weight for time as well. This is a good lower body, upper body, and midsection way to test out the athlete, plus give a short performance test of power with KB Swings done too. This also lets me assess how to develop the more specific programming of the protocols for each athlete.
I still have openings in Finley for some training, contact me if you would like to be a part of this special case study.
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, June 11, 2013
Daily RAW: 6/12 FR WO, Track WO
Greetings RAW Warriors,
Here is today's FitRanX BW Workout:
BODY WEIGHT WORKOUT OF THE DAY...
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Up x8
2.Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------------------
Today was a good, nice weather day for a Track workout. I stuck with a staple of mine: 200's at faster than a mile or 5K race pace. My intervals were 200 in 40 seconds, rest 50 seconds, basically doing a 200 every 90 seconds, for 16 total under 24 minutes this way. I started it out with 1/4 jog to the track, then another 1/2 mile around it before I began the 200's.
The weather was a bit muggy but it was bearable. Ready for a 5K this Friday, so it was a good way to fire things up and then take 2 easy days of running before the race.
I tried a new lightweight shoe I got at Wal Mart as a kick-around shoe, it was looking like a Nike Free knock-off...and its light like a Free but cushioning was horrible. Would not want to race in these, or do another workout in them. It is better off as a casual shoe.
---------------
If you're in need of some solid track routines, give Track Attacks! a try: http://tinyurl.com/trackattacks
I'm getting things finalized before the first testing session for SPARTA FitRanX tomorrow night with my case study athletes. FitRanX has a full Level I testing protocol, and I am using part of that to help determine if the individuals can test out sooner or later with the Level I ranking.
I'm also putting in basic performance tests, so we can see how those basic markers of ability measure up with FitRanX protocols implemented into it.
Can't wait to get it rolling soon!
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here is today's FitRanX BW Workout:
BODY WEIGHT WORKOUT OF THE DAY...
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Ups on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Diamond Push-Up x8
2.Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------------------
Today was a good, nice weather day for a Track workout. I stuck with a staple of mine: 200's at faster than a mile or 5K race pace. My intervals were 200 in 40 seconds, rest 50 seconds, basically doing a 200 every 90 seconds, for 16 total under 24 minutes this way. I started it out with 1/4 jog to the track, then another 1/2 mile around it before I began the 200's.
The weather was a bit muggy but it was bearable. Ready for a 5K this Friday, so it was a good way to fire things up and then take 2 easy days of running before the race.
I tried a new lightweight shoe I got at Wal Mart as a kick-around shoe, it was looking like a Nike Free knock-off...and its light like a Free but cushioning was horrible. Would not want to race in these, or do another workout in them. It is better off as a casual shoe.
---------------
If you're in need of some solid track routines, give Track Attacks! a try: http://tinyurl.com/trackattacks
I'm getting things finalized before the first testing session for SPARTA FitRanX tomorrow night with my case study athletes. FitRanX has a full Level I testing protocol, and I am using part of that to help determine if the individuals can test out sooner or later with the Level I ranking.
I'm also putting in basic performance tests, so we can see how those basic markers of ability measure up with FitRanX protocols implemented into it.
Can't wait to get it rolling soon!
------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, June 10, 2013
Daily RAW: 6/11 FitRanX Workout, SPARTA Routines
Greetings RAW Warriors,
Here's today's BW FitRanX Routine for 6/11 -
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Seal Push-Ups x8
2. Crunch w/ Leg Lift x8
3. Burpee x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
I'm putting the touches on the SPARTA FitRanX routines I will be taking a local VB team through this summer for the case study. I still have room for trainees of JH/HS age in Finley at the Finley Wellness Center. Let me know what times will work best for you. Evenings are the best for me.
The SPARTA FitRanX routines are primarily based on the Tabata protocol style of 20 seconds work, 10 seconds rest x 8 times. There are some minor changes in some workouts but the format & style are still at its core. It is one of the most efficient workout methods I have seen when training athletes.
Give me a call at 701-361-3101 or text me if you have interest in the SPARTA FitRanX case study. I am also taking individual clients for the fitness portion of Finley FitRanX. Give me a holler if you want to get going on that as well.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here's today's BW FitRanX Routine for 6/11 -
Level 0-3
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps x8
Level 4-6
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.
1. Seal Push-Ups x8
2. Crunch w/ Leg Lift x8
3. Burpee x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
I'm putting the touches on the SPARTA FitRanX routines I will be taking a local VB team through this summer for the case study. I still have room for trainees of JH/HS age in Finley at the Finley Wellness Center. Let me know what times will work best for you. Evenings are the best for me.
The SPARTA FitRanX routines are primarily based on the Tabata protocol style of 20 seconds work, 10 seconds rest x 8 times. There are some minor changes in some workouts but the format & style are still at its core. It is one of the most efficient workout methods I have seen when training athletes.
Give me a call at 701-361-3101 or text me if you have interest in the SPARTA FitRanX case study. I am also taking individual clients for the fitness portion of Finley FitRanX. Give me a holler if you want to get going on that as well.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, June 9, 2013
Daily RAW: Last Week of Phase II, 6/10 Workout, SPARTA FitRanX
Greetings RAW Warriors,
Its the last week of the RABC Phase II routine, a 6 week plan I plotted out with other weeks from "Just The Workouts" (the main 8 week program that RABC is based upon).
JTW & RABC Manual are available on your Kindle readers right here: http://tinyurl.com/rkofp Don't forget about "Just The Chart" either, you don't have to look on the wall or bulletin board for 'That Chart' any more, its now in a unique Kindle guide with 'tap & go' access to what your sets/reps are for your 1 Rep Maxes. For less than $3 total for all 3 of those guides, you have quite the resource literally at your fingertips.
Its a 5x3 week for your Bench & Deadlifts, so lets get started.
Daily RAW: 6/10/13
Deadlifts: 5 x 3
Bench Press: 5 x 3
Bent Over Rows: 4 x 8
Windmills: 4 x 5 each side
KB Swings: 4 x 1 minute each, 1 minute rest between sets
4 Minute Warning: 20/10 x 2 each minute
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
--------
The more I get ready for it, the more I am pumped about starting up the FitRanX program for fitness clients and for athletes! We have workouts of the day in both settings, plus with the SPARTA FitRanX program, we have some awesome speed/agility routines to help work on those aspects with some of the highest technology available to track your progress.
With the sprint and agility workouts, I will use the SpeedTrap I Timer to get the closest measurement I can for each sprint and drill they do. This is a much better approach than just going out and running sprints until you are tired. With the ST Timer, you can precisely track to the hundredth of a second how fast you are going, and when its time to rest more between sets.
I still have room for the SPARTA FitRanX program's case study that I will conduct at the Finley Wellness Center. Contact me if you want to line up a time to get started with this study!
-------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Its the last week of the RABC Phase II routine, a 6 week plan I plotted out with other weeks from "Just The Workouts" (the main 8 week program that RABC is based upon).
JTW & RABC Manual are available on your Kindle readers right here: http://tinyurl.com/rkofp Don't forget about "Just The Chart" either, you don't have to look on the wall or bulletin board for 'That Chart' any more, its now in a unique Kindle guide with 'tap & go' access to what your sets/reps are for your 1 Rep Maxes. For less than $3 total for all 3 of those guides, you have quite the resource literally at your fingertips.
Its a 5x3 week for your Bench & Deadlifts, so lets get started.
Daily RAW: 6/10/13
Deadlifts: 5 x 3
Bench Press: 5 x 3
Bent Over Rows: 4 x 8
Windmills: 4 x 5 each side
KB Swings: 4 x 1 minute each, 1 minute rest between sets
4 Minute Warning: 20/10 x 2 each minute
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
--------
The more I get ready for it, the more I am pumped about starting up the FitRanX program for fitness clients and for athletes! We have workouts of the day in both settings, plus with the SPARTA FitRanX program, we have some awesome speed/agility routines to help work on those aspects with some of the highest technology available to track your progress.
With the sprint and agility workouts, I will use the SpeedTrap I Timer to get the closest measurement I can for each sprint and drill they do. This is a much better approach than just going out and running sprints until you are tired. With the ST Timer, you can precisely track to the hundredth of a second how fast you are going, and when its time to rest more between sets.
I still have room for the SPARTA FitRanX program's case study that I will conduct at the Finley Wellness Center. Contact me if you want to line up a time to get started with this study!
-------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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