2011, P4 Overview

Phase 4 Overview

Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming.

Some cool features about this phase are the return of Tabata Intervals (20:10), the 1^st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1^st time ever 20 minute, 45:15 Unilateral Strength Circuit. Everyone always loves Tabatas, because they’re hard, fast and short in duration, while making you feel and look great. You’re going to love the 40 Minute Continuous Circuit because it’s not only effective, but because time will fly by and you’ll be amazed at how much fun training you had. The Unilateral Strength Circuit is perfect for addressing right to left side imbalances, strengthening your core and changing your body in a unique, yet very familiar way.

The TRX has returned with new exercises and we’ll be introducing more stations. I’m not so sure I’m a fan of stations as far as coaching goes, but I’m pretty sure, you’ll love them.

We’ll have only 1 finisher this phase, a Shoulder finisher, and it’ll be on Fridays. Anyone who will be playing a lot of catch with their kids or friends will want to work on their decelerators and your shoulder finisher will do just that as well as keep you standing upright and tall.

We’ll have 3 very cool conditioning workouts this phase that can be done anywhere with a bit of creativity on your part. The first, I call baseball runs. You can do this on a baseball diamond, a basketball court or around any square, rectangle, big circle or diamond you can make up. Even the Montessori parking lot (hi Ellen and Jen!). It’s very hard, but it’s going to be a lot of fun, you’ll get plenty of rest and you’ll leave feeling super energized.

The second conditioning workout is with a partner, but you can do it anywhere you can tie your band to a fixed object. We’ll do 30 seconds of forward high knee sprints, lateral shuffles, backward runs and dead man fire pulls.

The last conditioning workout, requires only 6 yards of space (lengthwise) and is comprised of 4 exercises: forwards & backward runs, turn & runs, carioca runs and lateral shuffle runs. I call this Tennis & Intermittent Sport Anaerobic Conditioning, but we’ll call it Tennis Conditioning for short. 😉

Some other notes, you’re going to be very sore this phase and you’ll feel the dual part change of our programming from beginner based (2009-2010) to intermediate (2011+) based programming as well as the change from weight loss based to fat loss based explained in the Quarterly Overview. Drink primarily water or it’s derivatives, get 7-10 hours of sleep including naps and eat like the person you want to become.

Below is a breakdown of the weekly themes for the phase.

I believe you’re going to enjoy this quarter for it’s variety, it’s challenge, the way it makes you feel, the way it’ll make you perform and ultimately the way it will make you look. You don’t

Phase 4 Overview

Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming.

Some cool features about this phase are the return of Tabata Intervals (20:10), the 1^st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1^st time ever 20 minute, 45:15 Unilateral Strength Circuit.  Everyone always loves Tabatas, because they’re hard, fast and short in duration, while making you feel and look great.  You’re going to love the 40 Minute Continuous Circuit because it’s not only effective, but because time will fly by and you’ll be amazed at how much fun training you had.  The Unilateral Strength Circuit is perfect for addressing right to left side imbalances, strengthening your core and changing your body in a unique, yet very familiar way.

The TRX has returned with new exercises and we’ll be introducing more stations.  I’m not so sure I’m a fan of stations as far as coaching goes, but I’m pretty sure, you’ll love them.

We’ll have only 1 finisher this phase, a Shoulder finisher, and it’ll be on Fridays.  Anyone who will be playing a lot of catch with their kids or friends will want to work on their decelerators and your shoulder finisher will do just that as well as keep you standing upright and tall.

We’ll have 3 very cool conditioning workouts this phase that can be done anywhere with a bit of creativity on your part.  The first, I call baseball runs.  You can do this on a baseball diamond, a basketball court or around any square, rectangle, big circle or diamond you can make up.  Even the Montessori parking lot (hi Ellen and Jen!).  It’s very hard, but it’s going to be a lot of fun, you’ll get plenty of rest and you’ll leave feeling super energized.

The second conditioning workout is with a partner, but you can do it anywhere you can tie your band to a fixed object.  We’ll do 30 seconds of forward high knee sprints, lateral shuffles, backward runs and dead man fire pulls.

The last conditioning workout, requires only 6 yards of space (lengthwise) and is comprised of 4 exercises:  forwards & backward runs, turn & runs, carioca runs and lateral shuffle runs.  I call this Tennis & Intermittent Sport Anaerobic Conditioning, but we’ll call it Tennis Conditioning for short.  😉

Some other notes, you’re going to be very sore this phase and you’ll feel the dual part change of our programming from beginner based (2009-2010) to intermediate (2011+) based programming as well as the change from weight loss based to fat loss based explained in the Quarterly Overview.  Drink primarily water or it’s derivatives, get 7-10 hours of sleep including naps and eat like the person you want to become.

Below is a breakdown of the weekly themes for the phase.

I believe you’re going to enjoy this quarter for it’s variety, it’s challenge, the way it makes you feel, the way it’ll make you perform and ultimately the way it will make you look.  You don’t have to be an athlete, a type A personality, a leader, a producer or a superstar (though you are in my eyes) to appreciate the benefits of feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles.  Reads good doesn’t it.  Vanessa calls me big talker.  J  Cheers and happy phase 4 to you!  J

have to be an athlete, a type A personality, a leader, a producer or a superstar (though you are in my eyes) to appreciate the benefits of feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles. Reads good doesn’t it. Vanessa calls me big talker. J Cheers and happy phase 4 to you! J