INTRO / SCHEDULE
COURSES OFFERED
LEVEL 1-4 SYLLABUS
SPECIALIZED SYLLABUS
GETTING STARTED
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STRENGTH FOUNDATION
HANDS-ON PERSONAL TRAINING
COMBINED WITH ONLINE COACHING

DESCRIPTION

VIEW FULL PDF HERE

PERSONAL TRAINING SEMESTER COURSES - EACH DIVIDED INTO TWO SEGMENTS
  • 10 WEEKS - PERSONAL TRAINING W/ DETAILED LEARNING.
  • 10 WEEKS - ONLINE COACHING: SELF-WORKOUT ASSIGNMENTS, ONLINE LECTURES, EVALUATIONS. OPTIONAL VIDEO CALL SESSIONS
The new personal training method elaborates coaching by utilizing teaching principles derived from WITS (World Instructor Training Schools) and NASM (National Academy of Sports Medicine). These methods include a
FIVE POINT PROTOCOL and the KINETIC CHECKPOINT method to assure proper form.

COURSE SCHEDULE

2024 SEMESTER 2

PERSONAL TRAINING COURSES
Starts : AUGUST 5, 2024
Ends: NOVEMBER 1, 2024

ONLINE COACHING ASSIGNMENTS (SELF-LAB)
Starts: NOVEMBER 4, 2024
Ends: JANUARY 31, 2025

2025 SEMESTER 1

PERSONAL TRAINING COURSES
Starts : FEB 3, 2025
Ends: APRIL 30, 2025

ONLINE COACHING ASSIGNMENTS (SELF-LAB)
Starts: MAY 5, 2025
Ends: JULY 31, 2025

VIDEO CALL SESSIONS AVAILABILITY DURING SELF-LAB QUARTER: M-TH: 4pm to 9pm PDT (limited to 30 minutes credit total)

PROS AND CONS

PROS

  • 1. IMPROVED COACHING TECHNIQUES - There are improvements to the Personal Training program by implementing new learning techniques along with providing more resources with the integrated app EfitX.
  • 2. MONEY SAVINGS - If the program persuades client to workout a few times on their own via coach online guidance, it's a big money savings compared to having a personal trainer every resistance training workout.
  • 3. EDUCATIONAL - The new SF Course provides broader details than a traditional personal training program, it may encourage the client to coach others such as family and friends.

CONS

  • 1. COMMITMENT - During the self-training period, client may find it difficult to commit to consistent schedule.
  • 2. MOTIVATION - Possible lack of motivation to push hard through a workout.
  • 3. VISUAL - Lack of visual assistance on form while performing an exercise.

FIVE ASPECTS FOR SUCCESS

Most coaches may say you'll need to put 8 to 12 hours per week in the gym to see significant results. With the new Strength Foundation Program, great results can be achieved with just four hours of exercise per week. The key to success are these five aspects.

    1. Perform two sixty minute workouts of quality strength training. Implement one or two types of progression methods to every exercise. Furthermore assure you have a progressive volume on a weekly basis.

    2. Perform two sixty minute cardio workouts. Be sure to average heart rate within it's target zone, 75 to 85% for the full 60 minutes. Almost every workout create a small but gradual progression in speed, incline or resistance.

    3. Practice variable nutrition scaling by going up and down on calories and macros according to the demands of your workout volume performed.

    4. Take the appropriate time to recover before performing the next workout. This could mean don't workout on a fixed schedule from week to week. Be aware that some workouts will take longer to recover.

    5. Increase physical activity level gradually every other week. This could mean adding additional light or recreational exercise such as a walk, hike or a sport.

WHY SFC IS DIFFERENT

From my three years of research combined with 34 years as a personal trainer, my methodologies go against the mainstream grain. The prime goal of my research was to create a new program which required less weekly hours in the gym but delivered significant results.

One of the objectives was to figure out the minimum amount of exercises to perform to acheive the most wanted desireable physique. Powerlifters usually utilize 5 to 8 exercises total for months. While bodybuilders will need to use 30 to 40 various exercises. But not everyone wants to have a physique like a Bodybuilder, Powerlifter or Crossfitter. Most people preferred a scaled down muscular tone version. I believe the minimum number of exercises need to acheive this is 20. However to assure progress, proper progressions, variations, scheduling along with proper nutrition planning must be implemented as well.

Where is the list of the 20 exercises? How do I make the correct progressions? How do I schedule my workouts? What should I eat and when? All these questions are answered in the first three courses of the Strength Foundation Program.

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COURSES OFFERED
Currently offering 7 semesters

LEVEL 1 - BEGINNERS RESISTANCE TRAINING

($1300 full semester, 6 months) read details

TYPE: L1-PT : ONE-ON-ONE PERSONAL TRAINING ($1200 Solo)
DURATION: 10 WEEKS (20 personal training sessions)

CLASS FREQUENCY: 2X WEEK

PREREQUISITE: NONE

DESCRIPTION: Students will learn detailed aspects of 20 exercises and their variations. Two-Day Split Scheduling, Basic Progressions, General Fitness Nutrition Planning.

TYPE: L1-OC: ONLINE COACHING ASSIGNMENTS ($300 Solo)

DURATION: 12 WEEKS

ASSIGNMENTS : 24 WORKOUTS

PREREQUISITE: L1-PT

DESCRIPTION: Students will perform workouts on their own bases on what they have learned. Per week, two workout assignments will be provided by the coach. INCLUDES: 3 detailed evaluation reports. 2 customized nutrition menus. Access to VFITCOACH exclusive lecture videos. Optional consultation video/phone calls is a 2 workout deduction from credits per every 30 min call.

LEVEL 2 - CALISTHENICS & CIRCUIT TRAINING

($1300 full semester, 6 months) read details

TYPE: L2-PT: ONE-ON-ONE PERSONAL TRAINING ($1200 Solo)

DURATION: 10 WEEKS (20 personal training sessions)

CLASS FREQUENCY: 2X WEEK

PREREQUISITE: L1-PT

DESCRIPTION: Students will review exercises from the previous course. Then learn detailed aspects of 24 new exercises. HIIT and MICT fundamentals , Progressions intermediate level.. How to regress specific difficult movements.

TYPE: L1-OC: ONLINE COACHING ASSIGNMENTS ($300 Solo)

DURATION: 12 WEEKS

ASSIGNMENTS : 24 WORKOUTS

PREREQUISITE: L2-PT

DESCRIPTION: Students will perform workouts on their own based on what they have learned in both L1A and L1B. Per week, two workout assignments will be provided by the coach. INCLUDES: 3 detailed evaluation reports. 2 customized nutrition menus. Access to VFITCOACH exclusive lecture videos. Optional consultation video/phone calls is a 2 workout deduction from credits per every 30 min call.

LEVEL 3 - INTERMEDIATE RESISTANCE TRAINING

($1300 full semester, 6 months) read details



TYPE: L3-PT : ONE-ON-ONE PERSONAL TRAINING ($1200 Solo)

DURATION: 10 WEEKS (20 personal training sessions)

CLASS FREQUENCY: 2X WEEK

PREREQUISITE: L2-PT

DESCRIPTION: Students will review some of the exercises from Course L1-2. Then learn detailed aspects of 15 new exercises. Learn advanced sequencing. Volume tracking and progression techniques.

TYPE: L3-OC: ONLINE COACHING ASSIGNMENTS ($300 Solo)

DURATION: 12 WEEKS

ASSIGNMENTS : 24 WORKOUTS

PREREQUISITE: L3-PT

DESCRIPTION: Students will perform workouts on their own bases on what they have learned. Per week, two workout assignments will be provided by the coach. INCLUDES: 3 detailed evaluation reports. 2 customized nutrition menus. Access to VFITCOACH exclusive lecture videos. Optional consultation video/phone calls is a 2 workout deduction from credits per every 30 min call.

LEVEL 4 - STRENGTH CIRCUIT TRAINING TYPES & SPECIAL COACHING TECHNIQUES

($1300 full semester, 6 months)

TYPE: L4-PT : ONE-ON-ONE PERSONAL TRAINING ($1200 Solo)

DURATION: 10 WEEKS (20 personal training sessions)

CLASS FREQUENCY: 2X WEEK

PREREQUISITE: L2-PT

DESCRIPTION: Students will review exercises learned from previous courses. The objective in this course is how to piece together more intense routines for intermediate/advanced workouts. It includes learning a few popular CrossFit WODS, various super-setting. It also explores creativity on intense routines.

TYPE: L4-OC: ONLINE COACHING ASSIGNMENTS ($300 Solo)

DURATION: 12 WEEKS

ASSIGNMENTS : 24 WORKOUTS

PREREQUISITE: L4-PT

DESCRIPTION: Students will perform workouts on their own bases on what they have learned. Per week, two workout assignments will be provided by the coach. INCLUDES: 3 detailed evaluation reports. 2 customized nutrition menus. Access to VFITCOACH exclusive lecture videos. Optional consultation video/phone calls is a 2 workout deduction from credits per every 30 min call.

LEVEL SPW -WEIGHTLIFTING (OLYMPIC STYLE)

($1300 full semester, 6 months) read details

TYPE: SPW-PT: ONE-ON-ONE PERSONAL TRAINING ($1200 Solo)

DURATION: 10 WEEKS (20 personal training sessions)

CLASS FREQUENCY: 2X WEEK

PREREQUISITE: L1-PT

DESCRIPTION: Learn the fundamentals of Olympic Style Weightlifting, The Snatch, Clean and Jerk and all the drills, progressions to optimize the lift.

TYPE: SPW-OC: ONLINE COACHING ASSIGNMENTS ($300 Solo)

DURATION: 12 WEEKS

ASSIGNMENTS : 24 WORKOUTS

PREREQUISITE: L1-PT, SPW-PT

DESCRIPTION: Students will perform workouts on their own bases on what they have learned. Per week, two workout assignments will be provided by the coach. INCLUDES: 3 detailed evaluation reports. 2 customized nutrition menus. Access to VFITCOACH exclusive lecture videos. Optional consultation video/phone calls is a 2 workout deduction from credits per every 30 min call.

LEVEL SPK - KICKBOXING/BOXING FITNESS

($1300 full semester, 6 months) read details

TYPE: SPK-PT : ONE-ON-ONE PERSONAL TRAINING ($1200 Solo)

DURATION: 10 WEEKS (20 personal training sessions)

CLASS FREQUENCY: 2X WEEK

PREREQUISITE: L2-PT, L3-PT

DESCRIPTION: Learn proper stances, punches, kicks, combos and techniques of the sport of Kickboxing. Learn conditioning and endurance drills. Includes contact with pads and bags. Combines the art of American Boxing, Kickboxing and BokFuDo (Kung Fu, Kenpo, Karate)

TYPE: SPK-OC: ONLINE COACHING ASSIGNMENTS ($300 Solo)

DURATION: 12 WEEKS

ASSIGNMENTS : 24 WORKOUTS

PREREQUISITE: SPK-PT

DESCRIPTION: Students will perform workouts on their own bases on what they have learned. Per week, two workout assignments will be provided by the coach. INCLUDES: 3 detailed evaluation reports. 2 customized nutrition menus. Access to VFITCOACH exclusive lecture videos. Optional consultation video/phone calls is a 2 workout deduction from credits per every 30 min call.

LEVEL SPSP - SPORT PERFORMANCE

($1300 full semester, 6 months) read details

TYPE: SPSP-PT : ONE-ON-ONE PERSONAL TRAINING ($1200 Solo)

DURATION: 10 WEEKS (20 personal training sessions)

CLASS FREQUENCY: 2X WEEK

PREREQUISITE: L3-PT

DESCRIPTION: Improve your skills for most recreational sports. This course teaches workouts for EASE (Endurance, Agility, Speed and Explosiveness). Learn how to specifically program workouts to support sports. Learn to record and monitor progress. Great primer or conditioning course for Tennis, Basketball, Football, Soccer, Volleyball, Track and Field, Obstacle Courses.

TYPE: SPSP-OC: ONLINE COACHING ASSIGNMENTS ($300 Solo)

DURATION: 12 WEEKS

ASSIGNMENTS : 24 WORKOUTS

PREREQUISITE: L3-PT, SPSP-PT

DESCRIPTION: Students will perform workouts on their own bases-P on what they have learned. Per week, two workout assignments will be provided by the coach. INCLUDES: 3 detailed evaluation reports. 2 customized nutrition menus. Access to VFITCOACH exclusive lecture videos. Optional consultation video/phone calls is a 2 workout deduction from credits per every 30 min call.




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LEVEL 1 TO 4 SYLLABUS

LEVEL 1

LEVEL 1 - BEGINNERS RESISTANCE TRAINING

Students will be able to perform approximately 20 exercises along with any variations with proper form according to their goal. They will understand the main kinetic checkpoints of each exercise. Students will be capable of identifying self-areas that may need improvement. Course includes fundamentals of workout scheduling, progressions and nutrition planning. Testing will begin near the 18th workout session. Scoring is based on a 1-10 scale (10 being best). These areas include: proper load progressions, starting positions, range of motion, path of movement, tempo, breathing and safety. 80% score is required to pass exercise and 80% overall to pass the practical portion of this course.
WHAT TO LEARN


LEVEL 2

LEVEL 2 - CALISTHENICS, COMBO MOVEMENTS, CIRCUITS TRAINING

Students will be able to perform approximately 24 calisthenics exercises in various combined sequences. Included is to learn combination movements. Students will be capable of identifying self-areas that may need improvement. Testing will begin near the 18th workout session. Scoring is based on a 1-10 scale (10 being best). These areas include: starting positions, range of motion, path of movement, breathing and safety. 80% score is required to pass exercise and 80% overall to pass the practical portion of this course.
WHAT TO LEARN


LEVEL 3

LEVEL 3 - INTERMEDIATE RESISTANCE TRAINING

Students will review exercises learned from L1A. Then learn to perform approximately 14 alternative exercises with some variations. They will understand the main kinetic checkpoints of each exercise. Students will be capable of identifying self-areas that may need improvement. Advanced scheduling, advanced progression methods and fundamentals of volume tracking is included in this course. Testing will begin near the 18th workout session. Scoring is based on a 1-10 scale (10 being best). These areas include: proper load progressions, starting positions, range of motion, path of movement, tempo, breathing and safety. 80% score is required to pass exercise and 80% overall to pass the practical portion of this course.
WHAT TO LEARN


LEVEL 4

LEVEL 4 - STRENGTH CIRCUIT TRAINING TYPES & SPECIAL COACHING TECHNIQUES

Students will review exercises learned from previous courses. The objective in this course is how to piece together more intense routines for intermediate/advanced workouts. It includes learning a few popular CrossFit WODS, various super-setting. It also explores creativity on intense routines. Testing will begin near the 18th workout session. Scoring is based on a 1-10 scale (10 being best). These areas include: proper load progressions, starting positions, range of motion, path of movement, tempo, breathing and safety. 80% score is required to pass exercise and 80% overall to pass the practical portion of this course.
WHAT TO LEARN


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SPECIALIZED TRAINING SYLLABUS


LEVEL SPW

LEVEL SPW - SPECIALIZED FITNESS - OLYMPIC WEIGHTLIFTING:

Olympic Style Weightlifting usually cannot be perfected within 10 weeks. So there may be ongoing courses offered in the future. Students will understand the specific warm ups and primers to perform the Snatch and Clean and Jerk. Each final exercise is complex to learn so movements are broken down, segmented into partials. Each partial movement has several check points. Students must be able to perform these partial movements precisely multiple times consecutively. This course includes learning specific accessory work.
WHAT TO LEARN


LEVEL SPK

LEVEL SPK - SPECIALIZED FITNESS - BOXING / KICKBOXING

This is Fitness Kickboxing and not intended to learn the pure art for combat or in-ring fighting. In these 10 weeks, not all kicks will be perfected. Most participants may only master the basic punches as kicking movements take longer to perfect. It may require students to purchase their own gloves. Most gear such as hitting and kicking pads are provided by coaches. Heavy bag work may be included at an off-site facility. Assessment : Wrist strength, cardio conditioning, leg flexibility (kickboxing)Introduction: Gear, Structure, Foundation
WHAT TO LEARN


LEVEL SPSP

LEVEL SPSP - SPECIALIZED FITNESS - SPORT PERFORMANCE

This course is ideal for students that wish to improve performance in sports such as Tennis, Football, Basketball, Soccer, Volleyball and obstacle courses. It included timed drills for speed, measuring heights, distances of performances.

Endurance - long bouts of specific movements Agility - fast changes in direction, obstacles Speed - sprint speed, fast twitch calves and triceps Explosiveness - power pushes, power jump
WHAT TO LEARN


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GET STARTED
STEPS AND PRICING DETAILS

STEPS

  • Contact John Destacamento at sweatstudio@gmail.com
  • Schedule a free 20 minute Consultation, phone or video call.
  • Schedule a free 45 min Fitness Assessment
  • Create a free EfitX account
  • Perform your Fitness Assessment
  • After results are acknowledged, discuss which program is best for you.
  • Discuss equipment necessary
  • Set up appointments
  • Make Payment via PayPal or Venmo

PAY ONLINE

Currently we can only accept payment by Venmo or PayPal.

VENMO HANDLE: @john-destacamento
PAYPAL HANDLE: john@webwizzy.com

FULL COURSE 6 month combo

    ONE-on-ONE PERSONAL TRAINING COURSE
  • $1300 - 6 Months Full Course: (20) 55 min sessions in person. 10 weeks. 24 Workout Assignments for Self-Training for 10 weeks, plus coaching support, online access to exclusive lectures.

    2-PERSON BUDDY PERSONAL TRAINING COURSE
  • $1750 - 6 Months Full Course: (20) 55 min sessions in person. 10 weeks. 24 Workout Assignments (each buddy) for Self-Training for 10 weeks plus coaching support, online access to exclusive lectures.

STAND-ALONE Packages

    PERSONAL TRAINING ONLY
  • $1200 - 20 Sessions Personal Training Only without online program guidance ($60 per)

    2-PERSON BUDDY PERSONAL TRAINING ONLY
  • $1600 - 20 Sessions Buddy Training Only without online program guidance ($40 per buddy per session)

    ONLINE COACHING ONLY
  • $300 per person - 24 Workout Assignments, 3-month program, 3 Evaluation Reports, 15 min consultation credit. Plus online access to exclusive lectures. Client must have taken prerequisite courses or equivalent experience to receive extensive workout content.

FITNESS ASSESSMENT DETAILS

The assessment covers 6 categories and is to help determine the client's fitness level, limitations and any special needs. Each category is scored between 1 and 10 (10 best). The score will help determine the ideal customization of the program. For Buddy Sessions, if scores between buddies that are too variable, one-on-one personal training would be more ideal. A one person Fitness Assessment is usually 45 minutes duration and is free of charge.
  • Minimum of 8 x 8 exercise space, equipment provided but if client has equipment it would be helpful.
  • 1) Gather medical history and goals
  • 2) Posture Analysis
  • 3) Structure Integrity
  • 4) Flexibility Analysis
  • 5) Balance & Coordination
  • 6) VO2 Recovery
  • 7) Strength analysis in planes of motion
  • 8) Results discussion
  • 9) Enrollment/Schedule/ Results Document follow up
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  • L1A PROGRAMMING
  • 2-DAY SPLITS (2 styles)
  • SEQUENCING
  • GENERAL NUTRITION (pre, post, daily macros)
  • L1A PROGRESSIONS
  • REPS, SETS, LOAD
  • L1A GENERAL FORM
  • L1A VARIATION MOVEMENTS
  • L1A EXERCISE LIST
Chest press: db, bench, incline, Lat pull: wide, narrow, Row: low, mid DB bent over, bench, Shoulder press: db, bar, overhead, arnold, Squat, highbar low bar, Deadlift: conventional, Leg Curl: prone, seated, Side shifter, Reverse lunge, Step up: basic, balance, continuous, Rear delt fly: db, Rope push down, Arm curl, Crunch: reg, feet up, double, Leg raises: floor,captains chair, Russian twist, Fly cable crossover, Abductors: standing, machine, Calf raise: single, Hip thruster: bridge barbell









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  • L1B PROGRAMMING
  • HIIT PROPER SEQUENCING
  • MCT PROPER SEQUENCING
  • L1B REVIEW FORM OF L1A EXERCISE LIST
  • L1B GENERAL FORM
  • L1B VARIATION MOVEMENTS
  • REGRESSION IN MOVEMENTS
  • L1B EXERCISE LIST - CALISTHENICS

    Squat Variations (air, sumo, pulse, split), Squat Plyo (hops, in/out), Lunges Variations (Side,Jumping, walk), Box (jump, split hops, side shuffle,), Side Skip Touch Down, Skaters, Jumping Jacks, Climbers, Push Ups, Chin/Pull Ups, Prone Glute Routine, Prone Toe Touches (abs), Crunch variations (floor, double), Flutter Kicks, Jack-hammers, Russian Twist, L1B EXERCISE LIST - COMBOS, Thruster, Squat To Row, Burpee, Step Up Press, Romanian to Press, Push Up to Rotation, Reverse Lunge to Curl, Sumo to Lateral Raise

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  • L2A PROGRAMMING
  • SEQUENCING
  • VOLUME TRACKING
  • L2A PROGRESSIONS
  • ADDING EXERCISE
  • L2A REVIEW GENERAL EXERCISE LIST
  • 20 EXERCISES QUICK REFRESHER
  • L2A GENERAL FORM
  • L2A VARIATION MOVEMENTS
  • REGRESSION IN MOVEMENTS
  • L2A
  • L2A EXERCISE LIST (added)


Squat, Barbell, Advance level, Romanian Deadlift, Bulgarian Split Squat, Step Ups Advance, Decline/Incline Fly Cable, Barbell Rows :basic, pendalay, Row T Bar (iso, barbell), Rear Delt Flys, cable, Arnold 360s, Front Raise (scaption, inclined), Skull Crushers, Dragging Curls, Captain’s Chair, Advance Crunches

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  • L2B PROPER SEQUENCING
  • L2B REVIEW GENERAL EXERCISE LIST
  • EXERCISES QUICK REFRESHER
  • L2B GENERAL FORM
  • L2B VARIATION MOVEMENTS
  • L2B COMBOS and SPECIAL TECHNIQUES

  • Upper/Lower Split Circuit Double, Triple
  • Plyo/ Strength
  • Opposing Muscle Groups
  • Compound Supersets
  • Popular Crossfit WODS
  • * Spotter Techniques/Etiquette
  • Negatives (need partner)
  • Burn Outs
  • Super Combos ( burpee- bear crawl push up rotation)
  • Triple Burpee


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  • L3A PROGRAMMING
  • SCHEDULING
  • VOLUME ANALYSIS
  • L3A PROGRESSIONS
  • RELEVANT EXERCISE REFRESHER
  • L3A GENERAL FORM
  • L3A VARIATION MOVEMENTS
  • REGRESSION IN MOVEMENTS
  • L3A EXERCISE LIST (added)

Specific Warm up, Dowel warm up, Dowel, 15 pound, 45 pound, Hang pull-, Hang pull calves, Hang Muscle snatch, 1st pull, 1st pull to hang pull, full muscle snatch, Muscle snatch to front squat, Power snatch, Snatch, Dowel warm up, Hang Muscle clean, Hang Muscle clean to front squat, 1st pull, 1st pull to muscle clean, full muscle clean, Hang squat clean, Full squat clean, Strict press, Push press, Foot work, balanced - split, Push (power) jerk, Split jerk, Hang clean and jerk, Full clean and jerk,

ACCESSORY
High bar squat, Block Jerk, Overhead Squats, Snatch balance, Behind neck barbell press, Rear delt flys, Panda pulls

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  • L3B PROGRAMMING
  • FOUNDATION EXERCISES
  • FOUNDATION ROUTINES
  • L3B PROGRESSIONS
  • ADDING EXERCISE
  • L3B REVIEW GENERAL EXERCISE LIST
  • RELEVANT STRENGTH EXERCISES
  • L3B GENERAL FORM
  • L3B FORMAT

FOR BOXING
Stances (Orthodox, SouthPaw, Square} Guards (Spar, Shielding)
FORM - FOUNDATION
Fist and Wrists, Punches A: Jab, Cross (front foot, back foot, square), Punches B: Hook (front foot, backfoot, square), Punches C: Uppercuts (front foot, backfoot, square), Follow Stance, Pop Punches vs Power thru punches
DRILLS A ( No gear, then raw to pads, then gloves to pads}- Jabs, 2 Cross, 2-punch combo (count variation), 2-punch combo follow (count variations), 2-4-6 Drill, Square, 2-4-6 Drill, Follow,
DRILLS B (no gear, then raw to pads, then gloves to pads)- Hook, Uppercut, 3-punch combo (count variations), 3-punch combo follow (count variations), 4-punch combo follow ,
DRILLS C- Ducking, Ducking-Punch Combo, Punch-Ducking Combos, Punch-Ducking Follow Combos,
DRILLS D- Speed Punches (conditioning),
DRILLS E- Heavy Bag Intro, Heavy Bag Intermediate, Heavy Bag Advance,


FOR KICKBOXING (KICKS)
FORM FOUNDATION- Sparring Stances, Switch, Flexibility Drills, Stretches, Snaps vs. Thrusts (kick thru),
KICKS A- Forward snap or Thrust (front foot, back foot), Muay Thai Whip or Roundhouse, Side Thrust - Wheel Kick,
KICKS B- Crescent, Reverse Crescent, Chicken Kick, Front-Side Combo, Back Kick, Knife Edge, Double Kick (forward-back),
KICKS C- Spinning Th-rust Kick, Spinning Crescent, Spinning Wheel, Heel Hook, Knee Drive,
KICKS D- Sweep, Spinning Sweep, Jumping Spinning Back Kick,
DODGING
BLOCKING- High Kick Block, Double Arm High Kick Block, Leg , Foot Blocks

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  • L3C PROGRAMMING
  • SEQUENCING
  • VOLUME TRACKING
  • L3C PROGRESSIONS
  • ADDING EXERCISE
  • L3C REVIEW GENERAL EXERCISE LIST
  • 20 EXERCISES QUICK REFRESHER
  • L3C GENERAL FORM
  • L3C VARIATION MOVEMENTS
  • REGRESSION IN MOVEMENTS
  • L3C EXERCISE LIST (added)

Side skips, grapevines, reverse, Cone drills: slalom, 5x5 shuttle, circles, High knees, high knees skip, Abc ladder (18), Bleachers, Hurdle hops, multi direction, Weighted vest drills, Sprints, Push up obstacles, Prowler, Sled pulls, Box jumps, broad jumps, Barbell cleans, Push Press, Kettlebell rope pull, Squat rotation pass