Be a part of the South Sound Academy
POOL WORKOUT
- 2 sets of high knees down and back – 5 min
- In the deep end, Scissor Kick with legs in 2 min intervals(3X) with 1 min rest between - (10 min)
- In the deep end, Wall Kicks (looks like box jumps) – 5 min
- Shallow end, Superman leaps in 1 min intervals (4X) with 1 min rest between – (10 min)
- Cool Down, 1 set backstroke and breaststroke – 5 min
The following is an example of a nutritional diet and workout regiment you could use to build muscle mass, speed/endurance, along with maintain a comfortable lifestyle. (PLEASE Remember, these are only suggestions and you should always consult your personal physician before changing your diet and workout routines)
FIRST:
Must be focused on getting a solid 5 meals per day
Balance must be made between proteins, carbohydrates, and fats
MENU EXAMPLES
BREAKFAST:
* Eggs (3-4, any style is really ok), whole wheat toast W/ peanut butter AND jelly or like preservatives-if allergic, and water/or juice (preferably one with no or little acid content)
* Yogurts and protein bars are great to throw in here (NOT a protein shake- you do not get nutrients you require)
* Here you really want to think about the meat portion (any meat is good, yes this includes fast food) – you could have a sandwich, burger, or chicken. I believe the best is to have a club sandwich w/ a little mayo and SOME cheese. If you get a fast food burger/chicken focus on the meat and less on bun, for example – remove bun or get a double instead of 2 singles. Also you want to add a small serving of fat free potato chips or crackers, ANY fruit, and water to drink.
* SAME AS SNACK 1
DINNER:
* Think meat again but this time we want to load up on the carbohydrates. Pick your main meat dish and then blend your meal around that meat. Ex. Steak and potatoes or chicken and rice. Be sure to add a portion of vegetables to your meal – choose ones you like (want to e comfortable when eating) and once again top off with water/juice.
FOR ALL YOUR MEALS IN SEASON YOU SHOULD NOT DRINK SODAS, CAFFEINE , OR ENERGY DRINKS. IN THE OFFSEASON IN MODERATION IS OK.
Fitness Assessment
An important part of any responsible training program, a fitness assessment objectively measures your current level of physical fitness. Without an effective fitness assessment, growth cannot be accurately measured. South Sound's fitness assessment incorporates many different methods to achieve accurate results.
The Fitness assessment measures:
Strength Training
Weight training is a must to ensure your success. We will guide you through a program that will develop strength and increase endurance. I ensure that workouts don't get repetitive or boring. We will work with you to achieve maximum results. We will combine weights, cardio, and nutrition to give you optimum results.
Tracking Results
An important part of the process is tracking results. To maximize your progress, we need to continually monitor and adjust your program. This cannot be done effectively without proper monitoring and ongoing assessments. We can continually tailor your program so that you are getting what you need to achieve your goals.
Nutrition Counseling
Together we will develop a plan for healthy eating. We will determine the vitamins and minerals that are required for your optimum health. We will guide you through the process and help you get through hurdles along the way.
Ongoing Training and Support
We will show you techniques to improve strength and endurance for a lifetime. You will learn valuable techniques that can be incorporated into your lifestyle for years to come.
