Fitness Training Classes

			Explosive Training
			Strength and Speed Development

Explosive Training

Bat, Battery & Biceps is pleased to offer an exciting fitness training program for pre-teens and teenagers that focuses on development of the fast-twitch muscle fibers, which are highly influential to athletic achievement.  This is accomplished through energy system development (ESD) conditioning.  ESD conditioning is the type of conditioning in which multiple rapid drills are performed in short succession.  An example would be having an athlete perform 8-10 high intensity exercises for 30 seconds straight, with 15 second rest intervals between exercises.

The program's curriculum is designed by Cindy Gwynn, CPT, who earned her Explosive Trainer Master Performance certification in March 2005.  Cindy also teaches the Explosive Training classes at Bat, Battery & Biceps.  Please feel free to call for more information at (480) 654-8777.

About the Program

Why are fast-twitch muscle fibers important in athletic endeavors?

• Fast-twitch muscle fibers allow an athlete to generate a high amount of force in a short period, excellent in sprinting or any athletic activity that calls for periods of strength and power.

• Fast-twitch muscle fibers have a relatively fast contraction time, producing short bursts of energy in high-intensity, low-endurance activities.

• Development of the fast-twitch muscle fibers will lead to strength gains and improved anaerobic endurance (an increase in your muscles' ability to do intense, short-duration activities).

How does the Explosive Training program work?

Our program engages a variety of activities, many based in plyometrics, specifically designed to challenge young athletes and improve fast-twitch muscle development through:

• Core strength training

• Balance training

• High intensity drill work

• Total-body weight training

• Active stretching

While the sessions take place in a group setting, each participant receives individual attention with a workout tailored to their skill level.

What results will I see if I enroll in the Explosive Training program?

Our goal at Bat, Battery & Biceps is to help you achieve the level of athletic greatness that you desire.  Some results you should expect to cultivate during your Explosive Training experience include:

• Decreased reaction time

• More quickness off-the-line

• Superior explosiveness on the field or court

• Greater core power

• Enhanced flexibility

• Improved balance

Hours

Our Explosive Training program is offered year-round.

Classes are one hour long and take place:

• Monday                5:30 PM & 7:30 PM

• Tuesday               7:30 PM

• Wednesday         5:30 PM & 7:30 PM

• Thursday              7:30 PM

• Friday                   5:30 PM

Rates:

We also offer Team Explosive Training sessions!  Please call for hours and rates.

Strength and Speed Development Training

Our strength and conditioning program helps make sports more fun by helping the young athletes participate longer with fewer injuries!

• The Strength Program: Participants are tested on special weight equipment, scaled-down for children to determine their initial strength and flexibility levels.  An individual workout program is generated via computer, showing exact exercises, weights, sets and repetitions to be performed and is updated every week as you progress.

• The Speed Development Program: The Speed Development Classes are designed to teach running form, arm positioning, flexibility, agility and explosive power.  Most young athletes tend to run flat footed and don't use their feet and hips when they change directions.  We help teach why they are doing what they are doing so they can put it into practice when they play.

Class times are subject to change, so please call to verify the times.  To sign up and reserve your time, please call us at (480) 654-8777.

Hours:

We offer both the Strength and Speed Development Programs year-round.

Strength Classes (Fall & Winter):

• Monday                     4:00 PM

• Tuesday                    4:00 PM & 5:30 PM

• Wednesday              4:00 PM

• Thursday                   4:00 PM & 5:30 PM

• Friday                        4:00 PM

Speed Development Classes (Fall & Winter):

• Monday                     4:45 PM

• Tuesday                    4:45 PM & 6:15 PM

• Wednesday              4:45 PM

• Thursday                   4:45 PM & 6:15 PM

• Friday                        4:45 PM

Rates:

The prices below are for number of classes registered, not days.

If a child signs up for a Strength Class on Monday and Wednesday at 4:00 and a Speed Class on Monday and Wednesday at 4:45, the cost is $110 per month (4 classes each week).

All Strength and Speed classes are 45 minutes long each.

Sessions beyond 2 per week can be mixed between strength and speed.