STRENGTH
The holidays are when people disappear. Between Thanksgiving, Christmas and New Year's, it's the easiest time of year to step away from fitness. Terrier has always launched strength in November to give you a structure that carries you through the holidays instead of starting over after them. January is too late if you race in summer. By the end of January, your swim, bike and run work should be in full gear. Strength is the foundation that comes first. If it's your New Year's resolution, you're already behind. Our 12 week winter strength program, built to carry you through the holidays and into race season ready.
Don't wait. November 2nd should be your January 1st.
THE DETAILS
• 12 weeks. Starts November 2nd.
• 3 live classes per week, all times est.
- Monday 6:30am or 9:00am
- Wednesday 9:00am
- Friday 6:30am or 9:00am
• Miss one? Every workout is on demand for you to do as your schedule allows.
• 15% off camps and clothing
• Dumbbells per your level, a simple band set as well
Don't have a set of dumbbells or bands? Pick these up from Amazon.
DUMBELLS - https://amzn.to/4ehIljh
BANDS - https://amzn.to/4yUwDDC
OR
SET YOUR TERRIER STRENGTH (TST)
First things first, let's establish your baseline fitness. This test will allow us to accurately set your training zones helping you train effectively while staying healthy and injury-free.
How It Works
Before taking the test:
-
Be well rested and ready to perform your best.
-
Be injury-free.
-
Have clearance from your physician to participate in vigorous exercise.
-
Wear proper swim gear and well-fitting glasses.
The main set is 4 exercises; squats, push ups, lunges, and plank and will help determine your strength baseline. To track your progress, we'll repeat this test every 6–8 weeks to measure fitness gains. Record in the chart below:
-
Total squats in :60
-
Total push up in :60
-
Total lunge in :60 (count total both legs)
-
Total time holding a plank
Warm - 10:00
Walk, jog, cycle...do someting to get your HR up a bit.
Prime - Do 1 set of :30 each exercise
Do each exercise slow and easy to activate muscles and movement.
:30 squat / :30 rest
:30 push up / :30 rest
:30 alt lunge / :30 rest
:30 plank
Rest - 2:00
Chill, relax and get ready.
TST Test - Squats, Push Ups, Lunges, Plank
-
:60 max number of squats / :60 rest
-
:60 max number of push ups / :60 rest
-
:60 max number of alternating lunges / :60 rest
-
max time of plank! Done!