ROD 051010


Monday, 10May10


Monday morning 11:00am class

This will be a ladder routine performed in increments of 2’s 10-8-6-4-2-4-6-8-10 of:

  • Down/upward Dog
  • DB thrusters
  • Lateral box jumps (right-left, left-right =1 rep)
  • DB renegade rows
  • KB swings


Strongman Monday Class

Conditioning & Strengthening Ladder

10,9,8,7,6,5,4,3,2,1 reps

  • Dbl kettlebell swings
  • Quick slam ball
  • Dbl kettlebell clean/front squat
  • Jump rope 100,90,80,70…..revolutions
  • DB Burpees (when jumping at the top, keep arms at sides) use no less than #15
Get through as fast as possible, using heavy weights.


“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard


The importance of a supervised Strength and Conditioning Program

First of all, I want to say that strength training for today’s youth is something that everyone should consider as long as your kid meets certain standards. Now what do I mean by standards? It is fine for a child to participate in a youth strength training program provided that the kid is mature enough to focused, motivated and can follow instructions.

I want to clarify that when I say strength training, I am talking about a well-structured and competent program that is supervised and meets the needs of the participant involved. All of our programs meet these qualities. This doesn’t mean competitive weight-lifting. Also, when I say supervised I mean professionally supervised. Mom and Dad, unless you are a Strength and Conditioning Specialist don’t bother trying to be the expert. Set aside your pride and let the professionals take over if you want what is best for your kid. I have been training kids and youth athletes for a long time and have seen too many problems with kids getting injured, misinformed, or burned-out due to receiving incompetent instruction from an unqualified adult. Also, though the school programs mean well, they also need competent and certified trainers who can instruct these young athletes in the proper movement techniques. I’ve seen far to many youths performing poor movement patterns with heavy weight which can lead to undue injuries even in our elementary and high school programs. Strength training for kids offers a tremendous solution to raging health issues i. e. diabetes, obesity etc.. It gets kids used to handling resistance and developing lean muscle tissue to promote a healthier foundation further on into their adulthood development. Get your kids involved in our program it’s fun and inexpensive. Youth exercise should be a priority for your child.