Deload Week Workout

Congrats to Team FVT on a successful effort at the Spartan Beast yesterday! Great work! Fun times!

I am going to now take a “deload” week, before shifting gears to train for my SFG II re-cert at the beginning of December.

What is a “deload” week?

When I bring up the idea with clients, to most of them it seems foreign.

But if you are training hard, consistently, it is CRITICAL for long-term health.

The basic idea is to let your body rest and recover from the abuse it’s been taking.

I take one generally every 10-12 weeks.

Really, there is no specific formula for these weeks – the main things to focus on are:

– No heavy loading of the spine
– No heavy taxing of the nervous system

Great things to do are just get out of the gym and do active stuff that you enjoy – bike, hike, pick up basketball, etc.

You can also do easy workouts that fall within the guidelines above – I will be doing one or two sessions like this as well:

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Deload Week Workout

Perform each exercise for 30 seconds; rest for 15 seconds between moves and 60 seconds between rounds; do 3 rounds total:

– plank hold
– inverted row
– box step ups
– KB farmer carry
– sit out
– jump rope

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I recommend that you incorporate a similar practice into your own program.

I think you will see a BIG difference in the long run.

To your success! –

– Forest Vance
Master of Science, Human Movement
ForestVance.com

PS – Check out my REGENERATE program for more deload workouts (use link below for special discount):

REGENERATE – simple recovery for lifters and athletes

What we’ll be working on in 4 week Obstacle Course Race program

I am getting ready to head out for a final run of the stadium steps here before our big Obstacle Course Race of the year on Sunday.

We will be in Squaw Valley, running about 13 miles, taking on about 34 obstacles, and having a lot of fun!!

The, after a week off, we will be doing a short, 4 week training at FVT, in prep for the Sacramento Spartan Sprint the first weekend of November.

We have 3 spots left in this program, if you are interested in joining.

Things we will be working on:

  • Monkey bars
  • Rope climbs
  • Crawling
  • Carrying
  • Pull ups
  • Flipping tires
  • Running form
  • Race strategy

And, I’ll be giving you a daily training plan to do outside of our 1x per week workouts, so that you are ready to rock come race day.

Cost will be a one-time payment of $79 if you want to hop in on this special training.

We have 3 spots left as I write this. First come, first serve.

If you want in, just reply to this message, we’ll go back and forth and make sure it’s a good fit, and I’ll shoot you the link to register.

Thanks, I am off to do my workout. Hope you can join us! –

– Forest

FVT Pocket / Greenhaven 1 Year Anniversary Party – Saturday, October 20th, 9-11am!

Click this link to RSVP:

https://www.facebook.com/events/266011237371944/

YOU are invited to come out and join us for a GREAT TIME at the FVT Pocket / Greenhaven 1 Year Anniversary Party – Saturday, October 20th, 9-11am!

We’re going to have two free boot camps – one at 9am, one at 10am – so that you can come out and check out our program and experience one of our workouts.

EVERYONE in the Pocket / Greenhaven community and surrounding areas is invited!

Tell your friends, family, and co-workers!

We are even going to have a raffle (all proceeds go to charity) where you can enter a chance to win to pick MY Halloween costume to wear at the event!!!

Click this link to RSVP:

https://www.facebook.com/events/266011237371944/

Look forward to seeing you there!

– Forest

(new vid) 20 Min KB / BW HIIT Blaster

Today’s kettlebell and bodyweight – based HIIT workout:

– Can be done any time, any place
– Requires just a single kettlebell
– Can be completed, start to finish, in 20 minutes
– Will give you SERIOUS fat blasting results

Check it out:

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20 Min Kettlebell / Bodyweight HIIT Blaster

Do as many reps of each exercise as you can in 45 seconds. Rest for 15 seconds between moves. Do 4 rounds total of the circuit non-stop:

– KB swing
– Push Up
– Alternating Reverse Lunge
– Mountain Climber
– Jumping Jack

Watch the video here:

Give that one a try today, and start melting fat AND building lean muscle – all at the same time.

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

FVT Pocket / Greenhaven 1 Year Anniversary Party – Sat Oct 20th

Mark your calendar for our official 1 Year Anniversary Party at the FVT Pocket / Greenhaven location – Saturday October 20th, 9am – 11am.

We’ll have two FREE 20 minute boot camps (starting at both 9am and 10am), as well as complimentary food / healthy snacks, and special deals good on 1 Year Anniversary day ONLY.

AND, we’re doing a special raffle leading up the event. Winner gets to pick Forest’s Halloween costume, to be worn at the party. All proceeds go to charity. More details to come 🙂

This special event is open to ALL!!!

Current clients, friends, family, co-workers, and members of the Pocket / Greenhaven community who want to check out the facility and experience a workout first-hand.

Mark your calendar for our official 1 Year Anniversary Party at the FVT Pocket / Greenhaven location – Saturday October 20th, 9am – 11am.

Look forward to seeing you there!

– The FVT Team

PS – We’re doing a special raffle leading up the event. Winner gets to pick Forest’s Halloween costume, to be worn at the party. All proceeds go to charity. More details to come 🙂

October 2018 “Mini” OCR Training Program

We have been working hard, AND having a lot of fun over the last couple of months with our OCR training group!

We have been meeting early Monday mornings, on and off for most of the year. And in less than 2 weeks, we have our biggest race of the year in Lake Tahoe.

Wish us luck!

Now, after this race is over, we are taking a week off of the training, and then we are going to finish off the season with a shorter, fun race – in Sacramento on Sunday, November 4th. And we have four more weeks of workouts as a group planned leading up to that.

8 of the spots for this short, fun, 4 week “Mini” OCR Training program are already taken – but we have 4 open for anyone who wants to join.

This is a great chance to try it out, “dip your toe in the water”, and see how you like the training and / or doing an Obstacle Course Race event.

We will meet for 4 weeks – October 8th, 15th, 22nd, and 29th – at 6am.

We will meet at the Land Park / Downtown studio on 1530 X Street.

Workouts go for a full 60 minutes.

You also get a full training plan to do on your own for the duration of the program, so that you are dialed in and ready for race day.

Cost will be a one-time payment of $79 if you want to hop in on this special training.

If you want in, just reply to this message, we’ll go back and forth and make sure it’s a good fit, and I’ll shoot you the link to register.

Thanks, hope you can join us –

– Forest

14 Day Jump Start

Our 14 Day Jump Start program is BACK for Fall of 2018, and we are looking for 18 more people to join us.

Details below, link to apply at the bottom of this message.

With our 14 Day Jump Start program, you get:

– 6 boot camp sessions at our 7485 Rush River Drive location over 14 days
– A copy of our rapid results meal planning guide
– Before / after body comp assessment

It’s the perfect way to kick start your fitness program, and take FVT Boot Camp for a “test drive” at the same time.

Apply now at the link below:

http://bit.ly/fvt14daytestdrive2

Look forward to hearing from you! –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

[vid] Bench + Deadlift Workout / “Mini Workshop” – Saturday, 9am @ FVT Pocket / Greenhaven

You are invited to the lifting session we are doing THIS SATURDAY, 9am, at FVT Pocket / Greenhaven!

If you’re interested, just let me know by replying to this message, and I’ll send you all the info.

This is a great chance for you to come out, get a workout, and a mini-workshop.

We are going to deadlift and bench press.

If you are working out now but want to take it to the next level, this is for you.

If you want to gain some strength and blast through your plateau, this is for you.

The cost is a one-time payment of $35. We we will do the workout, as well as a lot of instruction.

I never knew how to do a lot of the stuff I will be teaching in the first 15-20 years of my lifting career. When I finally learn proper technique, my gains went thru the roof, and my injuries decreased!

I am also going to give you a little bonus program when you sign up. It’s not available anywhere else. It’s a barbell basics program, so that you can take what you learned, and add these lifting days into your routine – the RIGHT way – and take your results to the next level.

This Saturday, Sept 15th, 2018 at FVT Pocket / Greenhaven.

If you’re interested, just let me know by replying to this message, and I’ll send you all the info.

Thanks!

– Forest Vance, Owner, FVT Boot Camp and Personal Training