Burn & Build

https://issuu.com/pelicanathleticclub/docs/nf_summer_2022/s/16860213

Hey MetStrength team!

It’s nearly the end of April, so that means it’s time to wrap-up the spring workouts!

April 25- 27th is the last week of the 12 week spring block. All workouts focused on building stability & core strength!

We will return to the green data cards May 2-19th to evaluate maintenance or improvements made to overall strength during the stability & core training block!

Then May 23rd - Aug 18th, the MetStrength summer block will include workouts with an emphasis on power & speed + access to optional workouts for maintenance of strength.

Get excited!! Our MetStrength trainer team has great things planned! 💪

FINAL workouts that will complete our winter cycle of strength plus high-calorie burn circuits!

Remember we are wrapping up with 5x5 on upper & lower strength and 15 reps for each exercise in the strength circuits! Be sure to record your results on your data cards.

Get ready for new workouts next week 2/7/22 !

Hello MetStrength team!

Week 7 is a repeat of week one workout.

Weeks 7 -9 will be our third and final cycle of this workout !

The strength sets change from a 4x6 to
5 sets of 5 reps.

The circuit reps change from 12 to 15 reps.

Let’s stay warm and get moving this week!

Ready for week 6 of this 9 week cycle? 💪
This week is a repeat of the third round of workouts.

Work towards a new peak in sets 3 &4 of the strength exercises, and more efficient rounds on the heart rate strength circuits this week!

You know the drill….continue to bring your card to the workout to make sure you are training at the right percentages!

Happy New Year! 🎊 New year, new peaks!

On Monday, we enter week 5 of a 9 week cycle.

This week is a repeat of week 2 workouts.

Work towards a new peak in sets 3 &4 of the strength exercises, and more efficient rounds on the heart rate strength circuits this week!

Continue to bring your card to the workout to make sure you are training at the right percentages!

Happy last week of 2021!

This week's workout is a repeat of the week 1 winter workout which is posted below for your reminder.

Pleeeese bring your data cards to work out! It will help you determine your weight for the strength and the heart rate sets.

Next week Josh and Marie will take over the METSt programming and I'll be out of town for the week.
They have some great things planned for 2022 and I'm eager to help!

Happy Christmas week!

Here are the two final workouts of Josh Curry's three-week winter cycle of strength plus high-calorie burn circuits! These will begin repeating starting next week.

Please bring your strength cards to each workout so you can determine the percentages at which to train.

Great job with strength gains with during our "maintenance" phase in Josh's workout.

Week 2 workout chart is below and the same criteria will apply

Each workout consists of a lower-body and an upper body strength exercise of 4 sets of 6 repetitions. You will stay on the same exercise for all 4 sets before moving to the second.
The first set is 70% of 10Peak, the second is 90% of 10Peak, third and fourth are 105% or more of 10Peak. Rest at least a minute between sets.

Upon completion of the strength set, a circuit of four strength exercises for 12 repetitions will follow. Your goal is to finish five rounds of this circuit or go to the end of the workout.
Guidelines are as follows
Whatever weights selected in round 1 must be kept the same or increased for all remaining rounds.
No reductions in circuit weights unless fatigue prevents good technique.
Note the time of their slowest round.
Try to remember weights and rounds for next time to do the workout better!

New workouts start this week courtesy of Josh Curry and are designed to accomplish two things.
1. Maintain or increase the strength you've gained.
2. Increase the caloric burn of the workout in honor of our yummy calorie season!

Each workout will consist of a lower-body and an upper body strength exercise of 4 sets of 6 repetitions. You will stay on the same exercise for all 4 sets before moving to the second.
The first set is 70% of 10Peak, the second is 90% of 10Peak, third and fourth are 105% or more of 10Peak. Rest at least a minute between sets.

Upon completion of the strength set, a circuit of four strength exercises for 12 repetitions will follow. Your goal is to finish five rounds of this circuit or go to the end of the workout.
Guidelines are as follows
>>>Whatever weights selected in round 1 must be kept the same or increased for all remaining rounds.
>>>No reductions in circuit weights unless fatigue prevents good technique.
>>>Note the time of their slowest round.
>>>Try to remember weights and rounds for next time to do the workout better!

Happy Post-Turkey!

This week we will do a strength test to accomplish two things - first to see how you either improved or maintained strength during the band sessions and second to prepare you for the upcoming higher calorie burn sessions which will take us at least through the end of the holidays.
That program will contain 4 sets of strength on one lower body and one upper body at low rep/high weight then follow up with a 20-30 minute circuit set of 4 exercises in succession for as many rounds as possible.

The strength test this week will consist of 5 upper body and 5 lower body exercises each day.
Three rounds of upper and lower body.
Round 1 will start with 70% of 10Peak
Round 2 will be 110% or best effort 10Peak
Round 3 will be six reps of Round 2 weight.

Get ready to get in shape for Christmas!

TG Holiday Class hours
Weds - No evening class
Thu - Club closed
Friday - Club hours 7-7
Only 730 a.m. and 9 a.m. METSt
(No BURN30s)
Sat/Sun - Regular hours

Here is a post made recently to our Endurance Edge group in order to help them see the benefits of strength training, Since you guys already know this, here is some more validation!

The graphs in the study below from top to bottom represent older adults who weight lift, run, swim and younger adults.

As you can see, weight lifting provides results which keep us on par with those youngsters! Running and swimming are great exercises and important for cardiovascular health but it's weight lifting which keeps our muscles young!

Two more weeks of band workouts!

We're going to repeat workout 2 then return to workout 1 this week then repeat 3 and 1 on TGiving week.
The following week (Nov. 29th) will be a quick strength test on key exercises then we'll set up more caloric burn workouts for the rest of December to help with our caloric consumption during the holidays.

Bring your strength cards to the workouts!

We are repeating our banded exercises and want you to adhere to percentages of your 10Peak. To do so, you need to know your 10Peak!

All rounds with band
First-round 50% of 10peak
Second round 70% of 10Ppeak
Third round - move up from 70% if possible.
Fourth - same as third unless it was too easy. Then move up.

Happy Dark Thirty everyone!
Enjoy the extra hour of sleep!

Bring your strength cards to the workouts!

We are repeating our banded exercises and want you to adhere to percentages of your 10Peak. To do so, you need to know your 10Peak!

All rounds with band
First-round 50% of 10peak
Second round 70% of 10Ppeak
Third round - move up from 70% if possible.
Fourth - same as third unless it was too easy. Then move up.

We'd like the last two sets of banded exercises at the best possible effort. so you can take advantage of the technique to get stronger.

This week we'll repeat workout 3 on Monday then return to Workout 1 on Wednesday.

Happy Halloween everyone!

Don't get too scared or too sugared up tonight!

We need you for workout tomorrow!

We're repeating our second workout from last week again before adding a new one to your "bandwidth" Get it! 😊.

Same pattern as before - start with the bands at 50% of 10Peak for your first set then gradually increase weight. Our ultimate goal once you learn the sequences and get used to the bands are to do them with about 70-80% of peak with good technique.

See you tomorrow!

Hope everyone enjoyed the practice run through of band training.
We'll repeat the same workout on Monday and then some new exercises on Weds.
This week the first set will be 50% *with* the band to get you into the progression faster.

We've got at least one more workout planned and then will repeat all three for at least two cycles.

Try to make some notations on your data card so you can work increase weight effectively under the band tension.

If you get through in less than 60 minutes there are also four new core exercises to follow as finishers.

Hey Everyone,

We'll do one more day of peak to catch up with a few exercises and then move to band work on Wednesday!

The band work is designed to create resistance when the muscles are at their strongest position of the exercise and decrease resistance when they're at the weakest point.

Theoretically, it helps to get stronger because of the harder work at both ends of the exercise and also limits the chance of overusing joints during the weakest angle of an exercise.

We'll give it a try for about six weeks then see how you progressed!

Same pattern for Monday with three rounds per pair.

On Weds we'll do four rounds so you can find a good weight for your band exercises. Start with 50% peak on first round without bands, then do a second round with bands and 50% peak, then add or reduce weight as needed.

METStrength!

Great job on last week's 10Peak evaluation!

Hope everyone either found a new peak, maintained a former peak or got some good information as to current strength state!

We're going to do one more week and a day of 10Peak evals to be able to set up the next block of training which will take us through the holidays in good shape!

Check out the sequence below and note we have two body weight exercises to work on technical improvements - nordic hamstring and best pull-up.

On the Nordics, please try to improve the range of motion in which your hamstrings stay active. The ball or band is designed to help "spot" hamstring activation by lessening the intensity as the muscles lengthen to their weakest point. Please avoid a total release of activation on the way down. Once the hamstring screams ENOUGH, stop decent and note relative distance.

On pull-ups, we'd like to see at least half of the groups transition to bands and note the best color for a 10Peak. This not only improves your strict pull-up but it also gives us more pull-up options in the FWR.

GET STRONG and Resilient!

Hello Beasts of METstrength!

This week begins two weeks of 10 Peak testing in key exercises. The purpose of which is to see how well you have progressed, how well you've maintained or how much your life got in the way of your strength workouts

Regardless of the result, it's good to periodically check your strength in order to see what you may need over the next few months. Our workouts are designed to change in order to stimulate your physiology in multiple ways and also to keep things interesting.

Additionally, you might see what various techniques give you the best results and are most appealing.

We'll do three rounds of each lower/upper pair; rest 1:00 or more between sets and 2:00 or more between pairs.

First-round is 10 @ 70%, the second is a new 10Peak attempt and the third goes back to 70% with as many technical reps as possible.

Please take advantage of resting between sets so you are recovered enough to give your best effort during peak attempts.

BE STRONG!

Hey Everyone -

This will be our last week of cluster triplets which will be followed by a 10Peak test week in a few key exercises.

We'd like to see how well you've progressed over the past 10 weeks before moving on to a new workout pattern.

Hey all -
Sorry to have missed this Sunday. Had just completed 12 hours of presentation and equipment delivery in Orlando and it fell through the steel seive of my brain!

Here are the triplets for this week. We'll do Cluster 8 Weds with an option for 7 on Friday along with the Freestyle Friday choices.

Hey METStrength Maniacs!

Hope a certain semblance of order is returning to your lives and homes.

We are back to a full week of workouts and hope you can make it!

One caveat - if you're going through a lot of mental and physical stressors getting your homes and lives back to order, take it a bit easy in workouts till things calm down.

It's ok to workout and get back in the groove but the workouts should not draw from your mental and physical reserves. We just went through something traumatic and all need some time for low key workouts and a routine. But there's no need to add excess physical stressors at this time.

Here're the triplets for the week.

Hello all!

Hope everyone has power and the yards are getting cleaned up!

We've been getting more than a few comments regarding how some of the crazy moves we do on occasion were good storm clean up training!

Side note - the 8 lane pool is scheduled to be up and running Friday which will give everyone more space to workout and play over the weekend.

Here are tomorrow's cluster triplets!

Hello Burners and Builders!
Hope to see you tomorrow at 1015 for the METStrength/BURN combo w Julie Play and me!

We return to regular B & B schedule on Tuesday! Thank you PAC housekeeping, building maintenance and pool staff for your hard work!

Child Care hours are 8-5 p.m.
YAC hours 8-1 p.m.
Saturday is 8-1 p.m. for both.

See you soon!

Hey all
No child care or YAC till Tuesday so leave kids in backyard with kibble and a bowl of water if you come to PAC.

Follow this page for more child care tips!

Workout tomorrow at 1015 a.m!

Club hours are 10 to 5 p.m. through Monday (Labor Day).

We'll start in the Free Weight Room and finish in the BURN room.
Ida know about you but Ida ate more hurricane snacks than needed!

Hey all

Hope all is well with you!

Here are the basics from Fred

Hours today 12noon - 5pm.
Fitness area, free weight room, and locker rooms only.
PAC phone line is down.
internet and charter tv available.
No pools, tennis, child care, or YAC

Things will expand as staff becomes available.

Take care
C

Hi everyone,

Club is structurally sound and like the rest of us will be fully functional when power is restored.

We haven't heard anything since the walk through this morning.
Safe to say we'll be closed till power is restored.

Once the call is made by upper management, you'll receive and email from me.

Otherwise, check the PAC website, FB page and any emails they may send which may go to spam.

Stay safe, dry and active!
C

Return to Cluster Triplets 1 and 2!

We've just finished 10 separate full body workouts over the past five weeks and hope you enjoyed the variety. As mentioned several times previously, training the same body parts with different exercises in full body workouts can help develop strength without repetitive use.

We return to Cluster 1 and 2 Triplets for the week. Push some of the newer exercises a little bit this go around if they seemed too easy!