At WorkOut America we train the entire spectrum of our client population, young, old or athletic in accordance with the principles described in “The Ten Commandments of Training” coming soon in ebook form. We highly encourage any one interested in our unique programming to read it. It is short, accessible and accurately outlines the rational that is fundamental to the WorkOut America Program
Train Standing
Essentially we want to train standing – get out of the machines.
Train Movements NOT Muscles
Our goal is to train integrated whole body movements rather than isolated individual muscles.
Train with Free Weights
Our training should emphasize free weights or implements such as medicine balls, dumbbells, bands or bodyweight rather than exclusively with machines.
Train Explosively
And to train explosively since power development is an essential element underlying all effective human movement skills whether in activities of daily living or athletics.
So typically we will prioritize our workout routines, starting with high speed, high skill, whole body exercises, progressing into agility or movement drills, balance work and finishing with stabilized exercises or select machine exercises.
For instance an Olympic lift may be complexed with a plyometric movement into a balance exercise and completing this sequence with a core exercise.
Modified to Match Your Needs and Fitness Level
You will find that the WorkOut America philosophy is reflected in all the workout routines that follow whether in First Step Fitness, Performance Fitness or Youth Athletics. We moderate the amplitude and intensity to match the participant. The intent and philosophy remains the same.
Example Youth Athletics Workout
Once we begin our warm up and preparation we want to stay focused and aware of the tempo. We want to set a brisk, aggressive pace and work with a rapid transition or rest interval of only 20-30 seconds between each movement.
Perform the lower body evolution first as a continuous loop circuit. Complete 3 to 4 circuits, then move directly into the upper body evolution and complete 3-4 circuits in the same manner.
The goal is to be under load during the body of the workout for a good 45-50 minutes. so depending on your tolerance and work capacity that may be 4 circuits each for lower and upper body components or 3 if we require more recovery and are working at a little slower tempo.
If you’re a beginning trainee start with one or maybe two circuits each for the upper and lower body components at a comfortable pace and increase volume gradually, by increasing the tempo and adding additional circuits.
We want to increase the volume or the amount of work we can accomplish in an hour up to 4 circuits for each component before we worry too much about increasing intensity, the amount of weight we’re lifting.
I. Dynamic Warmup
II. Power Snatch
1. Depth Jumps (forward)
2. Balance Reach (anterior)
3. Medicine Ball: Overhead Slams (with step)
III. Upperbody Evolution
1. T-Stab Pushups (with balance)
2. 1 arm PNF Cable Rows (step back rows)
3. Compound straight-arm pushdown
4. Cable crunch
IV. Cooldown-Static stretch
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