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nashFIT Adventure
FREE DEMOS this THUR at 9:15 & 5:30nashFIT Adventure
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http://www.youtube.com/watch?feature=player_detailpage&v=sgTpXeV_Z-4&list=UUg79vIcf0XmsoFm2IJz6aMg
http://www.youtube.com/watch?feature=player_detailpage&v=iRpzzvSOsCk&list=UUg79vIcf0XmsoFm2IJz6aMg
nashFIT Adventure
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Prepair2Perform
• Participants biggest mistake is late or lack of prep.
• Do not attempt show up and throw up technique
• it isn’t worth hurting yourself over
nashFIT Adventure
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nashFIT Adventure Social
Facebook & nashFIT microsite•Organize runs•Training & nutritional tips•http://www.youtube.com/watch?v=XtK3pDNCtCY&feature=player_detailpage •Workout of the day •Connect with other participants
Coming in April 2013Coming in April 2013nashFIT Adventure
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Tools of Adventure Race Training• Program: a failure to plan is
planning to fail– Participate in a running
mileage program• This is the limiting factor
to success for most participants• Connect w local running
program or endurance athlete
– Obstacle Program• Indoor Phase 1 & Outdoor
Phase 2nashFIT Adventure
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Age Predicted Adventure HR Chart (Scientific Zone Training)Heart Rate Monitoring
• Zone 1 (55-65%)– This isn't so Tough
• Zone 2 (66-75%)– I can Tough this out
• Zone 3:(76-AT%)– I've seen Tougher
• Zone 4:(AT – 90%)– This is Tough, but I am
Tougher• Zone 5: (90-100%):
– I am a Tough MuddernashFIT Adventure
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All clients should monitor & progress intensity (use HR monitors)
AGE Max HR
60160
55165
50170
45175
40180
35 185
30190
25 195
20 200
Zone 5
100%91%
160146
165150
170155
175159
180164
185168
190173
195177
200180
Zone 4 90%83%
144133
149137
153141
158145
162149
167154
171158
176162
180166
Zone 3 82%76%
131122
135125
139129
144133
147137
152141
156144
160148
164152
Zone 2 75%66%
120106
124109
128112
131116
135119
139122
143126
146129
150132
Zone 1 65%55%
10488
10791
11194
11496
11799
120102
124105
127107
130110
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Tools of AdventureFIT Training
• Hills or Equivalent• What goes up must come
down. Eccentric Eccentric plyometrics and downhill plyometrics and downhill runningrunning are essential for success
• A lot of people go up the Gouse Grind, very few come back down. Why – it hurts .
• Breaking barriers = Success
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Tools of Adventure TrainingWeights, Logs & Stuff
• If training on location use heavier implements like KB’s & DB’s will be carried & lifted
• If training off-site use lighter tools & what is available to you (logs, monkey bars, rocks, sand, mud)
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Tools of Adventure Training
Bodyweight•TRX•Manual Resistance•Participants as base of support
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Tools of AdventureFIT Training
Monkey Bars & Ropes•Grip & pull-up strength will come into play on numerous occasions•Using towels and ropes, as well as naturally occurring walls to climb over should be a major part of preparation
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Tools of Adventure TrainingCold Therapy / Artic Enema – u must practice / build
tolerance running w wet ft + recovery tubs
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Tools of Adventure TrainingRace Day Gear & Tips•Dry layer•Full length spandex or dryfit pants, shirt, socks. Weather appropriate•Best to have layers•Gloves
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Race Day Gear & Tips
• Camera & electrolytes in sealed plastic sand. Bags
• Old but stable running shoes / trail runners
• Travel roller• Ample food & bevies
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Building Team Comradery
nashFITFIT Adventure Mottos –This is Tough But I Am Tougher
–Cultivate, Dedicate, Motivate
–When I say nash, you say FITnashFIT Adventure
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Building Team Comradery • Organized off-site
training sessions– Grouse Grind– Crescent Beach stairs– Playground
• Competitions against other SNSC’s & trainers inside each SNSC
http://www.youtube.com/watch?v=x-3hvRHixeI
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Getting Registered for nashFITFITTough Mudder Reg. Tough Mudder Reg. •Rumour has it that is TM Sat is almost sold out•Join our MX groupnashnashFIT FIT RegistrationRegistration•Demos this Thur – contact PT desk to book your time•Talk to a or your trainer for times & opportunities to join a group
Tough Mudder Reg. •Team name: Steve Nash Morgan Crossing•Password: stevenash•Sat 10:20am (this does guarantee that clients will get this time)•Same applies for other events as well.•You will be provided a link to manage your group•https://www.raceit.com//Register/groups/login.aspx?event=16177
nashFIT Adventure
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Adventure Personal & Group Training
nashFIT Adventure
PT Pkg’s – ARE YOU nashFITFIT •6,12, 18, 24 & 36 session pkgs avail•Set sm gp & 1 on 1 pkg price includes:– team t-shirt– 1 on 1 training also receive a 2 sessions coupon– Sm gp includes 1free PT session coupon & Dotfit
samply pack
FREE DEMOS this THUR at 9:15 & 5:30