cityplace-fitness-personal-training-2

ANNUAL TRAINING BREAKDOWN

SEASON : FALL
DURATION : 12 weeks
TRAINING CYCLES : 3 separate 4 week blocks
ANALYSIS & TESTING : Wk 1 and Wk 12


SEASON : WINTER
DURATION : 12 weeks
TRAINING CYCLES : 3 separate 4 week blocks
ANALYSIS & TESTING : Wk 1 and Wk 12


SEASON : SPRING
DURATION : 12 weeks
TRAINING CYCLES : 3 separate 4 week blocks
ANALYSIS & TESTING : Wk 1 and Wk 12


SEASON : SUMMER
DURATION : 12 weeks
TRAINING CYCLES : 3 separate 4 week blocks
ANALYSIS & TESTING : Wk 1 and Wk 12

MONTHLY TRAINING BREAKDOWN

WEEK 1
TYPE : Base
DESCRIPTION : Introduction of primary movements.


WEEK 2
TYPE : Stress
DESCRIPTION : Moderate increase in training demand.


WEEK 3
TYPE : Shock
DESCRIPTION : Major increase in training demand.


WEEK 4
TYPE : Peak & Reload
DESCRIPTION : Reduction of training volume. Training intensity remains high.

PRE-SEASON

Pre-season refers to the 4-8 weeks prior to the start of an athlete’s season. This is when exercises get more sport specific and intensity is greatly increased. Sport specific exercises are very important because your newly found strength from off-season training is finally ready to be put to good use! The emphasis now drops the weighted movements and priority is set on running faster, jumping higher and decreasing reaction time (agility). Athletes will also add in conditioning that mimics intensity, intervals, and movement paths specific to their sports.

IN-SEASON

In-season training must work around sport specific training, even if it means working out back-to-back days. Typically in-season programs run 2-3 sessions a week with a goal of getting done in an hour (includes warm-up, mobility and core). The main goal is to continue to increase strength and mobility to set an athlete up for an explosive off-season. Athletes who continue to train during the season have far greater neural efficiency than those who don’t. In-season work is very touch and go, some days athletes will still go hard and others will tone down to match an athlete’s game schedule and fatigue. Athletes who truly see themselves taking their game to the next level need an in-season training program.

OFF-SEASON

You could argue that off-season training is the most important phase of any sport-specific strength and conditioning plan. Not only will it help the athlete to recover physically and psychologically, it can be used to address some of the physical imbalances that are inherent with playing competitive sports. Strength-to-weight ratio is the main focus of this phase along with mobility. Mobility is one of the most over looked parts of training — if you’re going to lift heavy weights and get stronger, you must have the mobility to use correct form. Not only does this ensure you are engaging the right muscles but also greatly decreases the chance for injury. Off-season training is the most intense since there is no worry about recovery time for a game or match. Off-season training should be done 3-5 times per week on average.

MONTHLY PACKAGES

TRAINING SESSIONS :  2x / Week
TOTAL PER SESSION : $12.38 / Session
MONTHLY TOTAL : $99 / Month (Auto Draft)


TRAINING SESSIONS :  2x / Week
TOTAL PER SESSION : $14.88 / Session
MONTHLY TOTAL : $119/ Month (Cash or Check)


TRAINING SESSIONS :  3x / Week
TOTAL PER SESSION : $11.58 / Session
MONTHLY TOTAL : $139 / Month (Auto Draft)


TRAINING SESSIONS : 3x / Week
TOTAL PER SESSION : $13.25 / Session
MONTHLY TOTAL : $159 / Month (Cash or Check)


TRAINING SESSIONS :  Punch Card – 10 Sessions
TOTAL PER SESSION : $18 / Session
MONTHLY TOTAL : $180 / Month

SEASONAL PRICING (3 MONTH)

TRAINING SESSIONS :  2x / Week
TOTAL PER SESSION : $11.38 / Session
PACKAGE TOTAL : $273 / Season


TRAINING SESSIONS :  3x / Week
TOTAL PER SESSION : $10.58 / Session
PACKAGE TOTAL : $381 / Season