Now that your race season is ending and the off-season is upon us, what are your plans? Are you going to relax and take it easy with your free time, or are you going to start preparing to make the 2014 race season your best ever?
The Athlete Factory and Grim Reaper Fitness have the solution for you with our Endurance Strength Camp. This program is not CrossFit, boot camp, or some other general conditioning template. The Athlete Factory designed this program with the specific needs of competitive and recreational endurance athletes in mind. You will strengthen your muscles and joints by focusing on proper stretching, recovery, and strengthening techniques, which will make you a stronger and more durable athlete. This durability will allow you to recover more quickly from training and make you more resistant to injury and/or bonking during a race. You will improve your movement quality by addressing mobility, flexibility, posture, and movement efficiency. These improvements will help you to eliminate compensations and waste less energy as you move. With the help of The Athlete Factory and Grim Reaper Fitness, you can train smarter, not just harder this off-season, all while setting the foundation for your most successful race season yet.
Bloomington-Normal Athlete Factory
401 Bronco Drive, Unit C
Bloomington, IL 61704
Cost: $359 (payment options available)
Camp Dates: September 30th – December 6th
Days/Times: M/W/F 5:30 – 7am, allow yourself 1hr for full warm-up/workout/stretch. Classes will run 5:30-6:30am and 6-7:00am. Wednesday will also offer a special lunch hour alternate class from 12-1pm.
Saturdays (optional): 7am trainer ride (trainers provided)
Coach for Endurance Strength Camp: Casey Haak
Email the Athlete Factory today with any questions or to register for the 10 Week Camp, spaces are limited.
What will I get for my $$$?
The 10 week course is a full 30 sessions, which when broken down is a per session cost of less than $12/session. This $12 will get you a 90min window during which Coach Casey will lead you through warm-ups & mobility, strength and conditioning, and post workout stretch. He will design a custom program that solidifies the foundation required for high intensity and long distance swimming, biking, and running. The Athlete Factory will also provide space and equipment for weekly trainer rides, free of charge.
I don’t wanna lift heavy weights and get bulky, do I have to in this program?
A typical mile is about 1200 steps. Any amount of excess or non-functional weight will be counterproductive to our goal of maximizing movement efficiency. The weight training we do is not for the sake of adding muscle. There is a strong possibility you will put on a couple of pounds of muscle along with your off-season weight, but we guarantee you won’t even notice it when you begin race prep due to your increased horsepower, resiliency, and efficiency.
Won’t muscle make me heavier and be slower? How will this make me a better endurance athlete?
Endurance sports are, by nature, highly repetitive. Over time, all of this repetition leads to imbalances between opposing groups and around joints as some muscles get worked constantly and others simply come along for a ride. This turns into movement compensations that will eventually manifest in nagging pain or injury. If you do gain a few pounds of muscle, it will be in the appropriate places to help you restore balance to your frame, and increase your movement efficiency. It’s not just about building muscle, it’s about putting muscle in the right places, while teaching it to function properly.
What if I can’t make a day, can I make it up?
There will be 3 programmed training sessions a week. Casey has slotted out times from 5:30am-7am, M/W/F, and a lunch session on Wednesday from 12-1pm. If you are forced to miss a session, you are free to come in and make up the work at another time and we encourage it, but it will be without Casey for instruction. A lot of the curriculum will probably be foreign to you at first, so we would strongly suggest doing your best to attend all the sessions as scheduled in order to benefit from Coach Casey’s expertise and guidance.
What if I can’t make these times, how many people are needed to start another group?
At least 5-7 depending on the schedule and the time of day.
Can I start before September 30th if I’m ready now?
You bet, email the Athlete Factory today to get started!