What it’s all about: A progressive and systematic 5-week training series to help you learn the basics of barbell training (deadlift, bench press), and take your strength to the next level.
Work with (trainers leading the series): Forest or Kendall
What you get: (5) 30-minute personal training sessions over 5 weeks; scheduled based on availability / convenience
Reply directly to this message for details and to sign up.
Here’s to getting stronger in 2020! –
-Forest Vance, Owner, FVT Boot Camp and Personal Training
Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest
Workout
– swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20
– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps ea side
– ‘Active Rest’- :30
Continue this sequence non-stop for 18 minutes
Cool Down
5 minutes of static stretching – tight muscle groups only
To celebrate, we are going to hold a special themed boot camp workout at FVT – 1530 X Street tomorrow, Thursday, January 30th at 6pm.
We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season. Get ready for a fun and exhausting workout 🙂
We’ve been kicking around this idea of a themed boot camp workout at FVT, so we’re giving it a try.
This Thursday, January 30th, at 6pm, we are going to hold a special “Training Camp” – themed boot camp, to celebrate the Super Bowl!
The workout below isn’t exactly what we are going to do, but it should give you an idea of what to expect:
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PART 1 – 3 rounds of circuit below:
(5) BB Deadlift
(10) Push Up
(:30) 5/10 shuttle runs
-rest 1-2 min, then –
PART 2 – 3 rounds of circuit below:
DB complex – (5) press + (5) front squat + (10) bent rows
(:30) agility ladder
-rest 1-2 min, then –
PART 3 – 3 rounds of circuit below:
(5 per leg) Bulgarian split squat
(5 per leg) traveling SLDL
(:30) side shuffle + up-downs drill
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Hope to see you on Thursday night.
You’ll get a tiny taste of what football players do to get ready for the season.
Show support and wear your favorite team apparel.
Current clients can also bring a friend or family member for free. Just please make sure to register ahead of time so that we can save them a spot (attendance limited to 15). Reserve a spot for your friend or family member at this special workout here: https://forestvance.wufoo.com/forms/z15fw5vz0oheo35/
Lots of talk about the “Next Level Strength” – Barbell Basics program we have going right now.
*As of this writing, I can personally take one or two more folks for the program (depending on time / availability), Kendall can take two or three more, then we’ll be closing registration. Details and sign up here ASAP if you want to grab a spot.
People are asking – “what’s the #1 exercise for strength”?
My opinion: the Deadlift.
That’s why it’s one of the lifts we focus on teaching in Next Level Strength.
Deadlifts stimulate the whole body. They work the butt, upper thighs, hamstrings, lower back, upper middle back, traps, and more. And they have a lot of application to many different training goals.
But they are also highly technical … and you need to make sure your form is solid before jacking up the weight and really going for it.
So check out the tips below, and implement them today. And, if you want our coaching and help, sign up for Next Level Strength here.
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5 Technique Tips for a Bigger Deadlift
1 – Get your back flat.
Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up.
2 – Set up with the bar right above the middle of your feet.
When you reach down to grab it with your hands, your shins should end up touching it.
3 – Take the slack out of the bar when you set up and get ready to lift.
This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground.
4 – Stick with the double overhand grip for as long as possible.
At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body.
5 – The bar path should be straight up and down.
NOT around your knees, out in front of your body, etc.
“From the trainers to the people who workout at FVT, they are all very welcoming! The workout is always amazing, hard but doable. They have been very patient and accommodating as I work through an injury. I would highly recommend trying a workout, you won’t be sorry.”
-Taji S, FVT Pocket/Greenhaven
Thanks for the kind words Taji! We appreciate you ????
Take the next step to join Taji and the rest of the FVT Team by filling out the form below and scheduling your free “Test-a-Trainer” workout. Just put the words “TEST A TRAINER” in the subject line: https://www.forestvancetraining.com/contact
To celebrate, we are going to hold a special themed boot camp workout at FVT on Thursday, January 30th at 6pm!
We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season.
Get ready for a fun and exhausting workout 🙂
Show support and wear your favorite team apparel.
The best part? Current clients can also bring a friend or family member for free! Just please make sure to register ahead of time so that we can save them a spot (attendance limited to 15). Reserve a spot for your friend or family member at this special workout here: https://forestvance.wufoo.com/forms/z15fw5vz0oheo35/
Here is a sample kettlebell boot camp day to give you an idea of what a workout might be like:
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Monday Kettlebell Workout: Chipper Strength #1
You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress.
FINISHER – Complete 5 rounds of the following two moves as fast as possible.
1 – Box Jumps -10 (note:stepping down is safer and preferred) Sub Jump Squats if no box – 10 2 – Power Step-ups -10/ea leg Sub High Knee Taps if no box -10/ea
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Our 14 Day Test Drive is intended to give you a chance to 1) get some rapid results! 2) give us an honest try, and see if our program is going to be a good fit for you, long-term.
It includes 6 boot camp workouts, our 14 day “quick start meal” plan, and before / after body comp assessment.
If you’ve been thinking about trying our program, this is the perfect opportunity!
Enter the requested info in the interest form linked here, and we’ll get back to you ASAP: FVT 14 Day Test Drive
