Tuesday, June 12, 2012

Mud Madness Prep Course: Weeks 9 and 10 training schedule

This is it! The final weeks of our Mud Madness training program. We're very proud of everyone who particpated in Session #1 and looking very forward to the beginning of Session #2 and our eventual race in September.

Whether or not you can join us to train in the coming weeks and months, be sure to stay tuned here for more training ideas and pics and descriptions of the drills we are performing.

Train hard. Have fun. Be safe.

Mud Madness!!
Week
#9
Venue:
Base Camp:
2609 S Walter Reed Dr, Arlington, VA 22206
Superman Hill to Fort Barnard Park
2101 S Pollard Street, Arlington, Virginia 22204
Venue specific move
TimeHigh stepping 
:00Dyno Warm-Up
:10Drill Circuit 1Stop and starts
High knee run
:15Drill Circuit 2High knee hurdles
Superman-hill sprints
Superman-hill kbell trot
:25Drill Circuit 3Vert jumps
High knee jumping 
Turds nest
:35Drill Circuit 1Sprints 
Bear crawls
:40Drill Circuit 2Up/downs
Crab walk
:50Drill Circuit 3Kbells on parade
Over/unders
Week #10
Venue:
HQ: Mill Rd
2331 Mill Rd, Alexandria, VA 22314
Carlyle Quad
330 John Carlyle Street, Alexandria, VA 22314
Venue specific move
TimeLog jammin'
:00Dyno Warm-Up
:10Drill Circuit 1Sprints
Ramp sprints
:15Drill Circuit 2Stop and starts
Rope/ramp relay
Stair erg
:25Drill Circuit 3Bounds
Hopping
Broads and verts
Kiss of mud
:35Drill Circuit 1SEAL crawls
Bear crawls
:40Drill Circuit 2SEAL crawls
Up/downs
Over/unders
:50Drill Circuit 3Bear crawls
Ramp sprints
"Haynesworth"

Monday, May 21, 2012

Mud Madness Prep Course: Weeks #7 and #8 training schedule

It's weeks #7 and #8 of our Mud Madness Prep course. We hope you have all had as much fun as we have during this program! Keep up the awesome work with some of these challenging movements.

A friendly reminder that if you are local to the northern Virginia area and want to train with us, Session #2 registration has just begun. Shoot us an email at info@sparkphysio.com for more details.

As we wind down this session, we will take a short break from training to allow our bodies some time to heal and ramp back up for Session #2 which WILL RUN FROM 6/18/12 to 8/25/12

Have fun with these workouts and as alway feel free to shoot over any comments or questions.

Week #7:

Venue(s):
HQ: Mill Rd
2331 Mill Rd, Alexandria, VA 22314
Carlyle Quad
330 John Carlyle Street, Alexandria, VA 22314
TimeHold your wood
:00Dyno Warm-Up
:10Drill Circuit 1Rope relay run
Kbell trot
:15Drill Circuit 2Stop and starts
Rope/ramp relay
Stair erg
:25Drill Circuit 3O-bar relay
High knee verts
Boa constrictor
:35Drill Circuit 1SEAL crawls
Bear crawls
:40Drill Circuit 2Up/downs
Leap frog
:50Drill Circuit 3Dive bombers
Over/unders




Week #8:

Venue(s):
Base Camp:
2609 S Walter Reed Dr, Arlington, VA 22206
Superman Hill to Fort Barnard Park
2101 S Pollard Street, Arlington, Virginia 22204
Venue specific move
TimeDevil's beard
:00Dyno Warm-Up
:10Drill Circuit 1Shrimping
Muscle ups
:15Drill Circuit 2Stop and starts
Jungle gym work
Bear crawl
:25Drill Circuit 3Shrimping
Spider web
:35Drill Circuit 1Muscle ups
Grip drills
:40Drill Circuit 2Jungle gym work
Pull up hangs
:50Drill Circuit 3Mountain climbers
Fence up/over

Thursday, May 10, 2012

Mud Madness Prep Course: Week #6 training schedule

It's already Week 6! Mud Madness (MM) training is 10 weeks long but no worries! We're going for the full 20 weeks of hard core training so that our team is prepared for what awaits.

Everyone is stronger. Faster. Tougher!! Keep up the great work SPARK It Up teammates. If you're continuing to follow us at home be sure to check in periodically if you have questions or to add input if you find another move useful in your training.

Remember: MM trainings are for those who are seeking a challenge. Marathon's are for people who have a few hours to kill.

Train on! Be safe. Make health happen.


Venue specific move
TimeTwinkle toes 
:00Dyno Warm-Up
:10Drill Circuit 1Balance beam wk
SLS Russians Squat 
:15Drill Circuit 2Gasser Hill bear crawl suicides
Line drills
:25Drill Circuit 3Bulg lunges
Shrimping
Just the tip
:35Drill Circuit 1Skier squats
Bulgarian lunges
:40Drill Circuit 2Up/downs
Gasser Hill sled pull
:50Drill Circuit 3Line drills
Fireman's carry

Friday, April 27, 2012

Mud Madness Prep: Week 4 and 5 training schedule

Here are the next two weeks' worth of MM Prep workouts!

Don't have kettlebells? Grab anything heavy! Can't find a good hill in your neighborhood? Work extra hard during sprints. Need help making some of these movements work? Let me know and we'll make sure to put you on the right path.

The real trick to training for the Tough Mudder race is to train the different "energy systems" that you will need during the actual race. Be aware that the TM race involves a lot of max exertion with a lot of min to mod exertion in between events. This is how we've been training and how you should too.

If you've been training by jogging at a slow and steady pace then you're not training for the Tough Mudder race. I think the Boston Marathon is the weekend before the Frederick, MD TM. Good luck with that.

GET SOME!!

Week #4

Venue specific move
TimeGiant A-frame
:00Dyno Warm-Up
:10Drill Circuit 1Kettlebell sprint relay
Ramp sprints
:15Drill Circuit 2Rope/ramp relay
Stair erg
:25Drill Circuit 3"Haynesworth"
Shrimping
Berlin walls
:35Drill Circuit 1SEAL crawls
Bear crawls
:40Drill Circuit 2Up/downs
Kettlebells on parade
:50Drill Circuit 3Mountain climbers
Over/unders


Week #5
Venue specific move
TimeEverest
:00Dyno Warm-Up
:10Drill Circuit 1Sprints
Superman-hill sprints
:15Drill Circuit 2Sprint to lay out
Resisted sprints 
:25Drill Circuit 3Superman-hill kbell trot
Shrimping
Funky monkey 
:35Drill Circuit 1Over/unders
Leap frog
:40Drill Circuit 2Up/downs
Prisoner squat
:50Drill Circuit 3Jungle gym work
Farmers walk

Monday, April 23, 2012

An open letter from a recent student

Below is a copy of a letter that a recent student wrote in completion of her affiliation with our clinic. While I wouldn't normally post something like this, I do feel that other physical therapists, strength coaches and personal trainers who work the way we do would have an appreciation as well as be excited to see that fighting the good fight is worth it.


            For my first integrated clinical experience, I was at SPARK Physiotherapy in Alexandria, VA. My CI was Dr. Carlos Berio—a former graduate of Marymount University. SPARK is set up so that each physical therapist sees only one patient at a time for the entire hour. It was a different transition from the clinic that I worked at as an aide—each physical therapist would see 4-5 patients an hour and each PT had one aide assigned to them.

            Seeing one patient an hour really allowed for a lot of one on one time between the patient and the physical therapist. Dr. Berio set up his clinic with the thought of bringing back quality of care to the patients and not worrying about the quantity of patients. Another part of SPARK was the personal training side—not only will Dr. Berio see physical therapy patient’s but will also see some patient’s for personal training. I really like his saying of “making people bullet proof” post injury.

I also got to observe the administrative side of a clinic. SPARK was in the process of moving to a bigger location. I got to see the floor plans and hear the reasoning behind the layout. As a small business owner, Dr. Berio not only had to worry about the patient care but also the inner workings of the clinic.

            SPARK physiotherapy was a great location to see the performance side of physical therapy. As an athletic trainer, I have always enjoyed working with the athletic population. I have not seen a lot of the personal training side (as I’ve never used a personal trainer or done a lot of weight lifting) so it was great to have exposure to exercises I had never seen before. Some of the exercises included Russian dead lifts, Turkish get-ups, and clean and jerks. It was also great to have to be creative with the equipment in the room. There were not the usual weight machines in the gym but instead we would utilize theraband, kettlebells, and barbells.

            Dr. Berio did a great job allowing me to get hands on experience even when I was a little unsure of what I was doing. He was always right there showing me different ways to do things and offering other advice. When we had down time, we would discuss articles, anatomy, or practice evaluation techniques. Overall, it was a great experience for learning, observing a small business, and seeing a different mentality towards patient care.

Thank you to the student. This is why we all volunteer in the advancement of our disciplines.