ROD

Sunday, 11Oct09

Rest Day

Girl Athletes hurt by lack of training

Young female athletes are more prone to injuries than their male counterparts and are injuring themselves at younger ages, in ways once seen only in advanced college and professional athletes. Read on…

Tommorow, Monday, is Columbus Day and we will be open. If interested in a joining in on a class please just jump in at 11:00am.

 Come in and join us.

ROD

Saturday, 10Oct09

Partner Challenge

Start out with running a lap around Industrial Loop.

Then….

Do the following with your partner in this order

1. 200 DB thusters
2. 200 kettlebell swings
3. 200 Bodybar get-ups

Split the 200 reps up with your partner how ever you like.

If doing this workout solo, go half the distance in the row or run and do half the reps (100 of each). You can break it up in a circuit as well (only if you are solo)

Post time to comments

 This is a thruster in motion.  KB swing

                                          Sort of get-up

ROD

Friday, 09Oct09

RSP

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Last night’s routine was awesome and we had fun with it. Guess what though, I forgot the camera, so I couldn’t document the workout. Oh well, better luck next time. Sorry Juan & Chris. Speaking of Chris he will be participating in the RKC Challenge in Philadelphia, PA. starting today right through the weekend. Good Luck Chris on this awesome journey, working with the King of Kettlebells, Pavel Tsatsouline. Good Luck Chris!

ROD

Thursday, 08Oct09

Tabata Strength

6 rounds of 20 seconds work/10 seconds rest at each station

Complete all 6 stations, take 1 minute rest, move on to the next round.

 Go full blast on every round, keeping the reps consistent throughout.

• Box jumps
• Wall ball 
• Battling ropes
• Jumping pull-ups 
• Mountain climbers 
• Kettlebell swings  

 Building hamstring strength   with hip dominate movements

 is an integral part of improving athletisism in everyone.

ROD

Wednesday, 07Oct09

Potpourri

For time:
25 Walking lunge steps
20 Jumping Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
15 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Yesterday’s routine round’s completed are as follows:

                      Triplet 1      /      Triplet 2

Juan:                    5                   5     
Chris B:                4                   6+
Dawn:                  3                    3
Amanda:              3+                 4+
Paul:                    5                   6+
Chris A:               3                    5
Darren:                4                    6
Mike:                   3                    5
Billy:                    4                    5
Anastasia:           3                    4
Jaime:                 3                    4

Here are some pics of last night’s ROD

  Darren tried his hand in climbing.

 Russian twists   Great Thrusters
 Shuttle run’s   Two new members Anastasia & Jaime

  Veteran member Chris works hard for quick gains in performance

ROD

Tuesday, 06Oct09

Ten Minute Triplets

Get as many rounds as you can in a 10 minute time period of each triplet. Rest 1min 30sec in between each triplet.

Triplet 1

• Shuttle run 10 laps 
• Dumbbell Thruster 10  
• Russian twists

                                                          Athletic Training

NLP Training Philosophy

The Next Level Performance Facility provides professional strength and movement instruction for young athletes. Based on a long-term approach to development. The NLP staff takes pride in serving as role-models for developing young people in the community. While we strive to promote athletic ability, prevent injury, and provide a positive environment for our youth, the future success and well-being of our participants will always be our top priority.

• We do not train athletes to become bodybuilders, powerlifters or Olympic style weightlifters; rather, we train athletes to become better athletes. We train athletes to develop the components of athleticism; strength, power, flexibility, speed, agility, footwork, endurance,  body composition, mental focus and motivation.
• We utilize the principle of specificity, and therefore use free weight training as much as possible. Free weights allow athletes to move athletically, and not in a fixed motion pattern like most machines. We train movements and thereby train the muscles that produce these movements. Certain movements are not ideally trainable with free weights, in which case we  utilize bands, med balls, sand bags and other cutting edge tools.
• We utilize explosive power training (plyometrics, squats, deadlifts). Athletes with great power and explosiveness, for the most part, dominate athletics. With all other things being equal, the athlete with the greatest power and explosiveness will dominate his opponent. We follow a sequential progression, in order to maximize safety and optimize success, for all explosive power movements.

Interval Training

Our conditioning programs are based on interval training principles. Interval training is work or exercise followed by a prescribed rest interval. Our programs meet the specific conditions for each sport. With interval training we stress not only the work phase but also the recovery phase between work intervals. If the rest period is too short, the amount of energy is not sufficient to meet the demands of the next maximum intensity effort, and force output will be reduced. The higher the exercise intensity the longer the recovery phase should be in relation to work time. 

At Next Level Performance, overall athleticism is what we develop. There is a “best” way to run, stop, land, jump, and change direction. When you are working on these areas you have a huge advantage over other athletes that are skipping this step. How can we help you in your sport? The answer is simple: we’ll make you faster and stronger than the competition. When you are faster and stronger, you will be at that Next Level!

ROD

Monday, 05Oct09

Basic Tabata

8 rounds of 20 second work and 10 seconds rest: Complete each exercise for 8 rounds rest 1 minute then move on to the next.

• Jumping pull-ups (on rings)
• Med Ball 1/2 burpees (push-up ommited)
• Squat prisoner jumps (hands are clasped behind the head)
• Barbell hang cleans and push jerk
• Push-ups

This is a high intensity training mode so 110% of effort is expected in every round. 

 Who doesn’t like box jumps?                                

ROD                                          

Sunday, 04Oct09

Rest Day…Enjoy

Saturday’s routine of the day was no slouch. We had 2 new guests Sergei and his son, Slava, who is a serious hockey player, participates in Saturday’s ROD & came out victorious but with some fatigue. Welcome to NLP.

 Here’s Slava tearing up the power rope station.  Nice squat

 Sergei handling the power ropes.                                Chris Steppin

News Flash!!! We have some new equipment that was set-up today.

  The set-up of the dreaded scaffold.   Putting up the rope

   Yea!!            The  rope is up and Juan test’s it. 

 The rings work too. Show Off!!

These two new additions are going to raise the bar in training in strength and conditioning. Stay tuned for our pull-up system next.  Thanks to Chris, Juan & Donald. We are going to get there.

Simply Difficult ROD results:
Chris B. – 11:34
Juan – 12:57
Paul – 13:05
Dawn T. – 13:06
Chris A. – 13:36
Bill B. – 14:30

Like the title says simply difficult…Thursday nights workout looked easy but was kick ass!!!!!

ROD

Saturday, 03Oct09

Bring out the Toys

5 Rounds of

1:00 rest between rounds

• Ropes, Tire Flips
• Agility Ladder 
• Kettlebell clean/squat 
• Half Burpees 
• Box jumps  

Here at NLP we give you only the best cutting edge training that you can’t get anywhere else on the Island.

Here is our Thursday night class in action…

  Hamstrings in action     Thrusters

  Punishing push-ups     Hail to the Coach

Theres no doubt we not only build functional strength but a community of  friends who workout together.

  Our Members can always brag to others…

ROD

Friday, 02Oct09

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Last night’s class was really cranking out those reps.

      Our Athlete, Billy (Tottenville HS),  repping out after returning  from injury  

      Dawn here displaying her push-up talents

    This is a nice stability ball chorus line.

       This is our dedicated H.I.I.T  Tues, Thurs. Sat. class.