The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training.     Interval training mixes bouts of work and rest in timed intervals. Table 3 gives guidelines for interval training. We can control the dominant metabolic pathway conditioned by varying the duration of the work and rest interval and number of...

Our training philosophy includes balancing various elements in your life to put your health first.   Periodized strength and conditioning training programs to achieve peak performance at a certain time of the year. It is only recommended for an experienced athlete with specific goals.   A proper roadmap, or your game plan, is the key to long-term success. Coaches make...

Biking, running, swimming, rowing, speed skating, and cross-country skiing are collectively known as “metabolic conditioning.”   In the common vernacular they are referred to as “cardio.” CrossFit’s third fitness model, the one that deals with metabolic pathways, contains the seeds of the CrossFit “cardio” prescription. To understand the CrossFit approach to “cardio” we need first to briefly cover the nature and...

Doing constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy life.      PA Home WOD Briefing:      5 Rounds: 3 min amrap 7 Power Snatch 135/95 10 box Jumps 24/20 50 DU 1 min rest Then Core : 3...