Fitness

Cutting Edge Martial Arts & Fitness

Cutting Edge Martial Arts
& Fitness

Personal Training
On-Line Personal Training
Team Conditioning
Sport Specific Training

Personal Training

What you will receive from a Cutting Edge personal training program:

- a personalized program tailored to your specific goals
- a look into your motivation for physical activity
- assessment of your fitness goals
- assessment of your eating style
- a specifically designed program consisting of a warm-up, cool down, stretching, cardiovascular and resistance training
- unlimited e-mail support and technical advice
- phone support and technical advice
- one on one personal training sessions where you receive technical advice and motivational support

Specific Program details:

Your personalized program will consist of 1 Macrocycle (1 year) which will be used to set long term goals (ie. lose 40 pounds of fat and tone the butt and thighs). The Macrocycle will be broken down further into Mesocycles (1-2 months). The goals for this cycle are the medium goals (ie. increase my maximum strength or activate the body's muscles, tendons and ligaments).  Each Mescocyle can be broken down even further to help attain those smaller goals (ie. increase functional strength, improve flexibility of our hamstrings). This cycle will be called a Microcycle (1-4 weeks). There will also be set testing days where you will be asked to complete certain exercises or performance tests. These tests will be used to measure your goals and see how we need to modify the program to achieve the goals or make new goals.

A Sample weeks workout for client "A":

		Mesocycle 1:	Anatomical Adaptation

Week 2

Program type : Circuit
Warm - Up: 10 minute calisthenics and dynamic stretching

Workout

Cardio: 10 minutes on stationary bike at medium intensity

	Barbell	Sit-ups	Barbell	Squat	Barbell	Dead lifts
Exercise	Front Raise		Curls		Flat Bench
Reps	10~12	10~12	10~12	10~12	10~12	10~12
Sets	1	1	1	1	1	1
Rest/Sets		Go Directly to Next Exercise
Intensity	40% 1 RM	Body Weight	40% 1 RM	Body Weight	40% 1 RM	40% 1 RM
T. U. T	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins

Cardio: 10 minutes on Elliptical at medium intensity

	Dumbbell	Reverse	Triceps	Lunges	Incline	Back
Exercise	Front Press	Crunch	Push downs		Flys	Extensions
Reps	10~12	10~12	10~12	10~12	10~12	10~12
Sets	1	1	1	1	1	1
Rest/Sets		Go Directly to Next Exercise
Intensity	40% 1 RM	Body Weight	40% 1 RM	Body Weight	40% 1 RM	Body Weight
T. U. T	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins

Cardio: 10 minutes on stationary bike at medium intensity


Cool Down: 5 Minute static Stretching

Personal Training & On-Line Personal Training Prices:

              (365 day) Program with unlimited, e-mail & phone support - $365

               (365 day) Program only - $150

   One on One Training -  $50 hour

Buddy Training (max 2) - $70 hour

On-Line Personal training!

What you will receive from a Cutting Edge On-line personal training program:

- a personalized program tailored to your specific goals
- a look into your motivation for physical activity
- assesment of your fitness goals
- assesment of your eating stlye
- a specificly designed program consisting of a warm-up, cool down, stretching, cardiovascular and resistance training
- unlimitted e-mail support and technical advice
- phone support and technical advice

Specific Program Details:

Your personalized program will consit of 1 Macrocycle (1 year) which will be used to set long term goals (ie. lose 40 pounds of fat and tone the butt and thighs). The Macrocycle will be broken down further into Mesocycles (1-2 months). The goals for this cycle are the medium goals (ie. increase my maximum strength, or activate the body's muscles, tendons and ligaments).  Each Mescocyle can be broken down even further to help attain those smaller goals (ie. increase functional strength, improve felxability of our hamstrings). This cycle will be called a Microcycle (1-4 weeks). There will also be set testing days where you will be asked to complete certain exercises or performance tests. These tests will be used to measure your goals and see how we need to modify the program to achieve the goals or make new goals.

A Sample weeks workout for client "A":

		Mesocycle 1:	Anatomical Adaptation

Week 2

Program type : Circuit
Warm - Up: 10 minute calisthenics and dynamic stretching

Workout

Cardio: 10 minutes on stationary bike at medium intensity

	Barbell	Sit-ups	Barbell	Squat	Barbell	Deadlifts
Exercise	Front Raise		Curls		Flat Bench
Reps	10~12	10~12	10~12	10~12	10~12	10~12
Sets	1	1	1	1	1	1
Rest/Sets		Go Directly to Next Exercise
Intensity	40% 1 RM	Body Weight	40% 1 RM	Body Weight	40% 1 RM	40% 1 RM
T. U. T	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins

Cardio: 10 minutes on Eliptical at medium intensity

	Dumbell	Reverse	Triceps	Lunges	Incline	Back
Exercise	Front Press	Crunch	Pushdowns		Flys	Extensions
Reps	10~12	10~12	10~12	10~12	10~12	10~12
Sets	1	1	1	1	1	1
Rest/Sets		Go Directly to Next Exercise
Intensity	40% 1 RM	Body Weight	40% 1 RM	Body Weight	40% 1 RM	Body Weight
T. U. T	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins	2~3 Mins

Cardio: 10 minutes on stationary bike at medium intensity


Cool Down: 5 Minute static stretching

Cutting Edge Team Conditioning Camps

What is a Cutting Edge Conditioning Camp?

It’s a camp for any sports team in need of increasing their strength and maximizing their conditioning. Each team will have a personalized program developed for their specific needs. These camps can run during the season or in the off-season. Cutting Edge conditioning camps will help give you the edge your team needs to have fun and compete hard. Each program will give the coach a designed warm-up, workout, cool down and stretching routine.

A Sample program:

Program Goal: to develop the explosive power of a girls soccer team during mid-season.

Workout #1:
(30 minutes)

Goal to build explosive power and speed

Exercise 1: Squat Jump (2 minutes)

Exercise 2: Rocket jumps (2 minutes)

Exercise 3: Star jumps (2 minutes)

Exercise 4: Double Leg Butt Kick (2 minutes)

Exercise 5: Slap Heels Jump (2 minutes)

Exercise 6: High knee Jog into Sprint (2 minutes)

Exercise 7: Butt Kick Jog into Sprint (2 minutes)

Exercise 8: High Intensity Sprints (2 minutes)

Exercise 9: Partner Assisted Sprints (2 minutes)

Exercise 10: Explosive Power Drill (2 minutes)

Exercise 11: Agility Ladder Drills (5 minutes)

Exercise 12: Shuttle Run Drills (5 minutes)

Cutting Edge Sport Specific Training

What is Cutting Edge Sport Specific Training?

It’s a program designed to meet your specific sports training needs. The program will be tailored to suit your goals and ambitions in your sport. It will give you the tools to compete at the highest level possible. Your custom program will be full of strength and conditioning drills and exercises along with a specific stretching routine for your sport. These exercises and drills will put your strength and conditioning over the edge. All your hard work will be done in practice, leaving you confident and ready to blow the competion away. Make sure the next time you compete the “best person wins” and not the best conditioned one. You don’t always have to train harder to win, just train smarter than your competition. Get the Cutting Edge Advantage!

A Sample Program:

Program Goal: To improve co-ordination and overall power of a full contact fighter during the off-season.

Program Breakdown:

Cutting Edge Sport Specific Training: 45 minutes, 2 times a week

Cutting Edge Personal Training Program: 20-30 minutes, 3 times a week

Boxing/kickboxing: 60 minutes, 2-3 times a week

Jiu-Jitsu/wrestling: 60 minutes, 3-4 times a week

Cutting Edge Sport Specific Training Breakdown:
Workout: (30 minutes)

Exercise 1 : One Legged Squat (2 minutes)

Exercise 2 : Swiss ball Polymetric Push-up (2 minutes)

Exercise 3 : Hand Stand Push-up (2 minutes)

Exercise 4 : Jack Knife Swiss ball Crunch (2 minutes)

Exercise 5 : Squat Jump (2 minutes)

Exercise 6 : Rocket Jump (2 minutes)

Exercise 7 : Single Leg Depth Jump (2 minutes)

Exercise 8 : Single Leg Depth Jump into Lunge (2 minutes)

Exercise 9 : Medicine Ball backward throw (2 minutes)

Exercise 10 : Explosive Power Drill (2 minutes)Exercise 11 : Focus Mitt Drills (10 minutes)