Aug 16 – Sept 30, 2010

No workouts Aug 25 – Sept 6

Are you making progress with your current workout program?  Are you cross-training?  Do you know that doing the same thing over and over will give you the same results your currently getting? The human body is very smart...it will adapt to the stresses (in the case exercise) imposed upon it to survive, so repetition, doing the same thing over and over, will not give you different results.  So, I challenge you to get out of your box, hamster wheel, rut, or whatever you call it and cross-train with us; you will be amazed at how much better you perform, how much better you feel and how much better you look!
 

The workouts focus on the conditioning of runners, but is also excellent for anyone wanting to achieve a strong, balanced and fluid athletic physique.  The Balanced Runner's Workout will improve athletic performance and minimize injuries. 

We will work the body as a whole and focus on balancing the runner's body with exercises and drills that work the muscles that help us become stronger runners as well as in multi-planes/ranges of motion that is not consistent with running, therefore minimizing the injuries and imbalances from just running, i.e., overuse injuries.  Moreover, including agility, power, balance, mobility, etc will make us faster, more efficient runners and athletes.

All workouts are held outdoors, so be prepared to work hard and have a lot of fun in the process!  But don't misconstrue "fun" as easy...you'll just be having so much fun you won't think about how hard you're working out!

We won't be doing much steady state heart rate running (only during the initial warm-up phase), however, the workouts should sufficiently replace your interval workouts, which will improve your lactate threshold, including Tabata intervals.  Wear your heart rate monitor!  Anaerobic training is an essential component of cardiovascular work. Movement performed at and around the anaerobic threshold trains the body to clear lactic acid more effectively, in turn allowing exercisers to achieve higher intensity (and thus better results) in a steady-state workout.

Mondays and Wednesdays will include strength, pilates and Flow Yoga for Athletes.  The strength portion of the training may include resistance bands, ropes, medicine balls, TRX Suspension Trainer or just body weight and may be separate or as part of the pilates and yoga.  We'll have fun partnering and teaming up for some fun and challenging exercises, too!

Strength, Pilates and Flow Yoga for Athletes

Strength, Pilates and Flow Yoga for Athletes

We'll include some hill running on these days at Lew Howard Park - Improve your time and skill on "The Loop."

Drills, Mat Pilates and Flow Yoga for Athletes

The drills portion of the workout will include: agility, balance, power, reaction, speed and strength, including partner play! 

Three Folsom Locations:
Livermore Field - Mon, Wed, Fri mornings (9am to 10:15am)

Lew Howard Park - Mon/Wed evenings (6pm -7:30pm)

Lembi Park - Tuesday and Thursday evenings (6pm – 7:30pm)

Cost:

21 workouts = $252.00 (only $12/workout)

12 workouts (minimum of 2 workouts per week) = $204 ($17/workout)

Add-on sessions may be purchased for $12 per workout (Ex: You purchase 12 workouts and want to add-on a few more)  Because this is a progressive program I will not allow drop-ins.

Not sure if it's for you? If you want to try one workout to see if it's for you, you must attend the first workouts on Monday, Aug 16 or Tuesday, Aug 17.  Email Diane or call 916-532-9060 for details.