This weeks Training.....

TRAINING FOR THE WEEK :

I am posting a variety of work-outs for the week ahead. This will allow those who check out the blog to pic what ever training schedule you want, and for the "Glamorous Gals of X-fit" you can plan what the remainder of your week will be, except for the group workout on Wed. night.

Have at it !!!

TUESDAY :

For time ( 25 min )

- 10 Ball Sprawls (partner)

- 10 Reverse barbell curls.

- 10 Front squats.

- 5 Jumping P.U

Repeat for 25 min.

WEDNESDAY :

For time (25 min)

- Back ext / GnP drill

- your choice of lower ab ex

- Deadlift (40 - 50 % B.W)

- Upright Rows

Each ex is one minute in length, complete cycle for 25 min, followed by abs of MY choice......as in Static tension training and tension band training.

THURSDAY :

AHHHHHH REST......

But not for the gals.........you have a runnnnnnnnnn.....

FRIDAY :

The field house will be closed, so you can pic from past workouts or choose something for maintenance....The field house is closed until Monday.

ALSO !!!!!!!!!!!!!!!!

We will start more lactic acid / striking training as I anticipate a fight in the near future (months) so all the support and extra crew I can get would be great !!!

cheers

START YOUR SUMMER TRIM !!!!!!

Supplements now available !!!!!!!!!!!

I have now confirmed a small , yet great selection of fitness supplements for all your Spring and Summer prep......

CUTTING :

- RED ROCKETS (120) 75.00

- THERMO CUT (120) 60.00

- LIQUID HEAT (50ml) 50.00

OTHER :

- Vitrix (120) 75.00

- M1T (90) 75.00

- SIX STAR WHEY (1.5lbs) 25.00

If there is a specific supplement you are looking for, let me know, there are many more on hand, this is just a small sample.

On average, for cutting, 120 pls will last about 3 - 4 months
The Vitrix (TEST booster) would last about 3 months.

Contact me at www.t.a.c.t.concepts@gmail.com for more info or questions about these specials or about my up coming courses !!!!!

FILTHY FIFTY RESULTS.....

The "FILTHY FIFTY" work-out the other night was nothing shy of painful, intense and borderline in-humane....however everyone pulled through with GREAT timings.....

Dylan Carr was hanging out with us, and he was up for the challenge of capturing us destroying ourselves for the purpose of improving our fitness ???

Thank Dylan !!!! Great pics.....

More pics to follow.....

Great work guys !

TUESDAY WORK-OUT.

Tonight's work-out is going to help improve overall strength and will help sculpt .

We will also do some cardio/endurance training.

Chest Press :

- 1 / 10 ( 1 = 1 RM , 10 = 10 easy reps )

- 1 / 20 ( as above )

- 1 / 30 (as above )

There will be a one minute break between sets. No breaks between the 1 to 10 transition and so on.

CARDIO / ENDURANCE :

Run 1 lap, sprint 100 m
Run 2 laps, sprint 100 m
Run 3 laps, sprint 100 m
Run 4 laps, sprint 100 m
Run 4 laps, sprint 100 m
Run 3 laps, sprint 100 m
Run 2 laps, sprint 100 m
Run 1 lap, sprint 100 m

To begin the workout, do a light jog, then start the one lap circuit.

ABS TO FOLLOW.

FILTHY FIFTY

FILTHY FIFTY :

Tonight's work-out will be a great way to start the week off.

This weeks goal is to drop 1 pound in BODY WEIGHT. This may not sound like alot but it's a start, and a healthy one at that !

For time (personal best)

- 50 BOX JUMPS

- 50 JUMPING P.U

- 50 K.B SWINGS

- 50 LUNGES

- 50 K2Es

- 50 PUSH PRESS

- 50 BACK EXTENSIONS

- 50 WALL BALLS

- 50 BURPEES

- 50 DOUBLE UNDERS.

WARNING :

This work-out will test all of your limits, will make you sweat, exhausted, slightly weak, and most of all it will make you happy that when it's done it's DONE !

Sun "of A Sunday"

AND ON THE 7TH DAY....LET THERE BE LEGS.........

Sundays workout will be Legs, Legs and a little bit of Legs.

- Single leg Romanian dead lifts ( alternate legs ) 1 min

- Front squats (25 % body weight) 1 min

- Split Lunges (Kettle Bells) 1 min

- Run 100 m

- Sprint 100 m

Continue this circuit for 20 minutes.

MUCH NEEDED REST

Over the next few days I will be taking a break and I will be taking some time to set up and organize a few other projects . These projects include a new program starting in the next few weeks called "POWER CORE" and a striking class for beginners or for those who wish to learn to help improve and incorporate it into their existing fitness programs.

As of right now the POWER CORE will only take place in Brockville, along with the existing "COMBAT FITNESS" class, FOR NOW, I have intentions of running classes here in Kingston if the demand is still there.

"FIGHT GONE BAD"

Tonight's work-out...

This work-out is known as "FIGHT GONE BAD"

This link can be found on WWW.CROSSFIT.COM , How ever I have been known to change some of the exercises.

So having said that..

FOR TIME (20 min)

1 - Push Press

2 - Wall ball

3 - Row (500m) or run (400m)

4 - Sumo Up-rights

5 - Jack-Knife

Time this as a sequence 1 - 5

As I said some exercises have been altered do to the fact some have been done in workouts recently.

Have fun, for the TIMA crew this will be the first workout commencing Jan 30 !

Bring a towel and a BUCKET...

TERRIBLE TUESDAY :

Today's work-out(s) will be nothing short of DISTURBING

Today's work-out(s) are going to be nothing shy of disturbing !!

- Reverse Rows (rings)

- Shoulder Press

- Box Jumps

- Sprawl Ball

20 minutes, Followed by..

Pyramid Laps ( 1/1, 100m, 2,100m, 3,100m, 4, 100m, 4, 100m, 3, 100m, 2, 100m, 1/1 100m)

5 laps with the medicine ball in pairs.

Followed by 15 minutes lactic acid drills on the bag....

Followed by a nap in the fetal position.

T.A.C.T Programs & Services.

T.A.C.T Concepts offers a variety of programs and services, some are the following :

- Sport specific training

- Endurance Training.

- CrossFit

- PPCT Programs.

- Combat Training.

- Combat Fit classes

- "Boot Camp" work-out program (seasonal)

- Sports Supplements.

If there is something you don't see, please make a suggestion, I offer many other programs, however some are seasonal.

POWER CORE :

starting Jan 30, I will be running a new program called POWER CORE, this program is designed to help improve your cardio, muscular endurance, core and help you improve or gain knowledge on basic striking.

The class will run for 60 min. With a mixture of all the above elements. Gloves and "wave master" bags are provided by the club.

For more info contact me directly, or contact Thousand Island Martial Arts, or 613-650-9743

T.A.C.T Concepts

The idea of T.A.C.T Concepts was designed to help and improve those who use fitness as a means of personal improvement and a tool as survival in thier line of work ( Police, Military and the likes).

I welcome you to look at my site, enjoy the workouts and daily journal of results and concepts we have. And please feel free to contact us for all your CROSSFIT needs and seminars we run .

Cheers.