Skiing Strength Program (4 Weeks)

Improve your skiing specific strength. Prevent injuries, and be ready for the slopes.  Cutting an edge made simple.

This program has a 4 week progression.

Programs Includes:
Leg strength
Rotational Strength and Power Exercises
Injury prevention 
Pre-hab exercises for the Ankles & Knees
Trunk/Core Strength

Cycling Program (Miles) - 10weeks (3-4x per week) 1000mi.

Improve your skiing specific strength. Prevent injuries, and be ready for the slopes.  Cutting an edge made simplGet a scientific designed program to get you ready for your next race event.

This program has a 10 week progression. Which is made up a 2 monthly progression cycles.

Programs Includes:
3-4 weekly rides with specific kilometers
10 week periodized cycling program
Days mapped out for rest/recovery and workouts
1000 Miles in 10 weeks
(2) monthly progression cyclese.

This program has a 4 week progression.

Programs Includes:
Leg strength
Rotational Strength and Power Exercises
Injury prevention 
Pre-hab exercises for the Ankles & Knees
Trunk/Core Strength

Cycling Program (Km) - 10weeks (3-4x per week) 1630Km

Get a scientific designed program to get you ready for your next race event.

This program has a 10 week progression. Which is made up a 2 monthly progression cycles.

Programs Includes:
3-4 weekly rides with specific kilometers
10 week periodized cycling program
Days mapped out for rest/recovery and workouts
1630 Kilometers in 10 weeks
(2) monthly progression cycles

28 Day Meal Plan

Get a 28 day guide to healthy nutrition eating.  This meal plan is designed to get you to eat healthier and have a regulated diet with measured proportions.  Includes caloric intake for each meal and  caloric totals for each day.  3 meals and 3 snack recommendations for each day included for one month.

German 10x10 Volume Training Program (4 Weeks)

Improve your muscle mass and strength with a German Volume Training Program.  Doing century sets or 10x10.  This program is designed to progression your load and volume tolerance over 4 weeks. 

This should only be attempted by advanced/experienced lifers.

Golf Strength Program (8 Weeks)

Improve your competitive edge with golf specific strength for more power, quicker club head speed, strength to maximize your hitting, rotation.

This program has a 8 week progression to get you to the next level.

Programs Includes:
Power/Explosion Exercises
Rotational Strength and Power Exercises
Injury prevention 
Pre-hab exercises for the Shoulder
Forearm/Wrist strength
Trunk/Core Strength

Volleyball Strength Only Program (4 Weeks)

Improve your competitive edge with basketball specific strength for more power, and strength to maximize your vertical jump.

This program has a 4 week progression to get you to the next level.

Programs Includes:
Power/Explosive Exercises
Rotational Strength Exercises
Injury Prevention 
Pre-hab exercises for the Shoulder/Neck/Ankle/Hips/Knees
Vertical Power & Jumping Strength
Trunk/Core Strength

Football Strength & Conditioning Program (4 Weeks)

Improve your competitive edge with Football specific strength and conditioning for more power, and strength to maximize your quickness and explosiveness.

This program has a 4 week progression to get you to the next level.

Programs Includes:
Power/Explosive Exercises
Rotational Strength Exercises
Injury Prevention 
Pre-hab exercises for the Shoulder/Neck/Ankle/Hips/Knees
Speed, Agility, Quickness Drills
Trunk/Core Strength
Football specific Conditioning drills

Basketball Strength Only Program - High School/College (4 Weeks)

Improve your competitive edge with basketball specific strength for more power, and strength to maximize your vertical jump.

This program has a 4 week progression to get you to the next level.

Programs Includes:
Power/Explosive Exercises
Rotational Strength Exercises
Injury Prevention 
Pre-hab exercises for the Shoulder/Neck/Ankle/Hips/Knees
Vertical Power & Jumping Strength
Trunk/Core Strength

1 Day Meal Plan

Here is guidence on what to eat or consume throughout the day and the amount based on your weight or goal needs.  This meal plan should be used as a guide to setup a healthy nutrition lifestyle.  

Included:
Breakfast foods and amounts
Lunch foods and amounts
Dinner foods and amounts
Snack foods and amounts

Basic Strength Program (4 weeks, Gym Machines)

This is a basic starter strength/resistance training program.  It was designed to train 3 times per week for 3 progressively harder weeks and then have a unload 4th week.

Gym Equipment Required:

Barbell
Leg Press Machine
Leg Extension Machine
Leg Curl Machine
Bench Press
Cable Machine or Bands
Dumbbells
Hip Adduction Machine
Hip Abuction Machine

 

Couch to 5k Program (10 weeks)

This program is designed to get your moving from the couch to complete your first 5k in 10 weeks.  The goal is to progress your workout intensity over a given time to get your in better shape.  Run further and faster in just 10 weeks of training.

This program progression is designed for 3 sessions per week for 10weeks (30 workouts).

This is for beginners and people just starting a running program.

Weight Loss: Nutrition Science Course

Learn facts, myths and the science behind fat burning, losing weight, building muscle, and Diets

Dr. Eric Berg deliveries amazing science behind how our bodies work.

 

This course offers an extensive review of:

Burning Fat

Insulin & Blood Sugar

Protein & Nutrition for Building Muscle

Intermittent Fasting

Detox/Cleanse

Ketosis & Ketogenic Dieting

Water/Hydration

Hormones

 

Fundamentals of Strength Training (8 Week Program)

Learn the foundation and fundamental principles of Strength Training. Get knowledge about different styles of muscle tissue responses to stress. Learn about practical applications on how to better recover from exercise.

Get 8 weeks of workouts:

8 Workouts Included:
Time Under Tension
Tempo Training
Using Angles of joints to create different experiences
Isometrics
Complexes/Circuits
Joint Movement & Planes of Motion
Compound Sets

 

Advanced Strength Training Course

In this course you will learn in depth on:

Periodization

Over-Training

Unloading or Deload

Under-Training

Advanced workout routines

Rest & Recovery

Workout Efficiency

Advanced Anatomy

Advance Strength Techniques and Principles

Joint Physics

Progressions

Hormones

Volume Training

Baseball Strength - High School & College Program (12 Weeks)

Improve your competitive edge with baseball specific strength for more power, quicker bat speed, strength to maximize your hitting, rotation, throwing.

This program has a 12 week progression to get you to the next level.

Programs Includes:
Power/Explosion Exercises
Rotational Strength and Power Exercises
Injury prevention 
Pre-hab exercises for the Shoulder
Forearm/Wrist strength
Trunk/Core Strength

 

Isometric Resistance Program (7 Weeks)

Learn the fundamentals and basic principles of isometric strength/resistance training.  This progression program last 7 weeks (3x/week).  It also increase the challenges as you get stronger.

Benefits include:
Decrease Blood Pressure
Increase Strength
Decrease Body Fat Composition
Increase Joint Stability
Decrease Joint Pain
Increase Mobility
Increase Flexibility
Decrease Cellular Inflammation due to Exercise 
Increase Muscle & Nerve Activation
Safest form of Strength/ Resistance Training (No movement or momentum)
Can be done at any level
Can be done anywhere with no addition equipment
Increase Bone Density

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