Blog updates from In Pursuit
IP Athlete is built on my personal training philosophy and is built with the programming that’s helped my clients reach their fitness goals. I believe:
(a) my programming here at the gym is best in class, but
(b) personal training isn’t for everyone,
(c) getting to the gym also isn’t ideal or possible for everyone, and
(d) free and random workouts on YouTube and Instagram aren’t effective or sustainable.
Towards the end of last year I streamlined the strength and conditioning programming at In Pursuit. So many of the clients benefitted from this and I'm excited to announce the plans for January. For strength training we will be focusing on the hex bar squat and barbell chest (flat bench) press. The hex bar is a great alternative because it keeps the load midline where our stability and power is and should be. The chest press... well let's be honest, that lift just feels good! And it's really the first time we've gotten away from dumbbells for this movement.
I know we've spent a lot of time on the SkiErg and rower but we've benefited also, right? The month we'll be focusing on calories as our unit of measurement as we design and tackle workouts. Concept 2 has a January Challenge called Revolutions and I chose 10,000 calories as my goal so I could program my workouts a little differently. This will help us all be more well-rounded with the machines. I've already heard on client working out on her own: "I'm going to see if I can get 25 cals done in 2 minutes - winning!
If you want to join the team at In Pursuit, there's some slots available in the early afternoons - mornings are just about all filled but if you need a strength and conditioning plan for 2021, the programming here has the ability to get you in the best shape of your life. Shoot me an email and we'll discuss if this is the place for your training.
No one saw the pandemic coming but In Pursuit Fitness Training still had a very successful year. Our social distancing limitations meant our community wasn’t able to develop the way I wanted but this is a top priority for 2021. We introduced Benchmark workout 001 (rower and kettlebell swings) and we’ll use these workouts as the foundation of our strength and conditioning programming. The pandemic led to the creation of various virtual ‘challenges’ which in my opinion were pretty cheesy. But in hindsight I’m proud of the events I completed and expect similar events in 2021 - again as a medium for promoting community through fitness. As I button up the first year of In Pursuit Fitness Training, I am so grateful for my clients! You had patience and flexibility through this challenging season. You worked hard to pursue your health and fitness. And this inspires me to develop this community and culture where we can pursue a healthy and disciplined lifestyle.
Happy training & always In Pursuit
(full version on the blog)
“Bradyn"
July 1, 1999 - June 29, 2020 I didn't know Brady, but this is one of those friend-of-a-friend situations I think we can all get behind. .. .. .. From @uncle_hoffy. "You guys know my life has been dedicated to youth struggling with drugs and alcohol and providing another way for the. My nephew passed away last Sunday due to the disease of addition in a drunk driving accident. Bradyn was born and raised on Kauai and just like me, he had a great family and was a very supportive kid. He fell prey to the environment of Kauai where using drugs and alcohol is so acceptable. He was my mini me. .. .. .. To the Pursuit community, this week I will be honoring Bradyn and supporting the Keala Foundation. After finishing the workout, I will be donating money and I hope you'll join me for each. Please feel free to modify this workout however you need - the only ask is that you put in the effort... it's important for this community to shine a light and do the work. .. .. .. Workout: Bradyn 5 Rounds 99 jump rope 7 burpees 21 Thrusters *Cash out 1-mile run @kealafoundation
Technique work for today: four points on the air squat. 1. Feet shoulder width apart 2. Heels have to stay on the floor 3. Chest out, butt back 3. Knees track over toes WOD 4 rounds 10 DB Thrusters 100m run 10 plank walk-ups Happy training and always In Pursuit!
I want to start the channel with a training principle I use every day. FIT stands for Frequency, Intensity, and Time. As a trainer I play with these variables with every client on a daily basis and when you begin to understand how training stimuli lead to certain adaptations, you can use the FIT Principle to add more variety and challenge to your workouts. Today's workout is what I consider the first WOD (Workout of the Day) that everyone should start with: Four rounds of a 1/4 mile run + the Faithful Four. Put on your running shoes and find a good piece of grass and a place to run out and back for about two minutes. Let's start training! I left the repetitions up to you, so we can't compare our scores to each other, but that doesn't mean we can't challenge a friend or family member to complete this workout. Happy training and Always in Pursuit! I want to start the channel with a training principle I use every day. FIT stands for Frequency, Intensity, and Time. As a trainer I play with these variables with every client on a daily basis and when you begin to understand how training stimuli lead to certain adaptations, you can use the FIT Principle to add more variety and challenge to your workouts.
Today's workout is what I consider the first WOD (Workout of the Day) that everyone should start with: Four rounds of a 1/4 mile run + the Faithful Four. Put on your running shoes and find a good piece of grass and a place to run out and back for about two minutes. Let's start training! I left the repetitions up to you, so we can't compare our scores to each other, but that doesn't mean we can't challenge a friend or family member to complete this workout. Happy training and Always in Pursuit!
Episode zero, just to get the stage set. This is the pre-season, but tomorrow is Game Day!
Your Equipment + My Training Program
Starting April 6 I will be offering 2 weeks of remote training from In Pursuit featuring your equipment for a completely custom workout experience. Sign up for this short-term training plan and after you let me know what equipment you have, your fitness level, and your goals. I will deliver six workouts over the next two weeks that all build towards your goal. Shelter in Place has forced us to adapt our lives including our training routines. This is one way I can help you get the most out of your equipments and push your training to the next level. Happy training, and always In Pursuit!
This HIIT (high intensity interval training) workout is 6 rounds of The following interval set: 0:20 on and 0:15 rest x 6 sets. Get your interval timer set and you’ll also need a 12” box/step-up and a 10-25# weight for shoulder press:
Set 1: air squats + plank walk-ups
Set 2: reverse lunges + t-push-ups
Set 3: step-ups + shoulder press
Set 4: mountain climbers + jumping jacks
Set 5: leg raises + plank lateral walks
Set 6: reverse lunges plus knee drive + burpees
Let me know how this goes - happy training and always IN PURSUIT!
This is my take on a great TRX workout. I call it the “fundamentals” because they’re just that... basic exercises with the Pistols as the one exception. Remember, you can scale all exercises very easy on TRX. I added the conditioning component because everyone’s doing the same TRX right now - so let’s go to the next level. Let me know how it goes!
Set timer for 0:40 // 0:20 x 4 rounds (4 minutes) ~~> 1:00 rest between sets ~~> TRX exercises in the 0:40 and conditioning in the 0:20
Set 1: TRX chest press + TRX row ~> jumping jacks
Set 2: TRX squats + TRX side lunge ~> side shuffle
Set 3: TRX curls + TRX triceps ~> burpees
Set 4: TRX pistol squats + TRX Superman ~> plank walk-ups
Set 5: TRX jump squats + TRX reverse fly ~> high skips
Music by: @lecrae, @andymineo, Derek Minor
