Suspension/Metabolic Training Center
Team Bird
Suspension/Metabolic Youth Training
Gary Bird 260 299 3324 or www.teambird.org, Certified Youth Strength and Conditioning Coach & USATF LEVEL II Youth Specialization Coach
Focus: Working with youth athletes in all sports to have a safe, injury prevention process for: fitness, coordination, flexibility, strength, speed, agility, and balance. This includes the Elementary to High School athletes of various developmental levels. We only specialize with youth training, NOT adult fitness centers.
Training Period: Our program is for 10 weeks with one session per week. Each session is typically hour long. Hours of operation 6 to 9pm M-F and weekends by appointment.
Training Location: 670 Keiser Road, Columbia City IN or call 260-299-3324.
Training fee structure:
Personal one on one training per session: $30.00 or $300. For the 10 weeks. This allows for a 50% improvement over group training methods.
Group environments of 2 to 4 per session: $25.00 or $250. For the 10 weeks. A midsize training group still allows for 30% improvements over sizes typical at school environments or adult body building facilities.
Team environments of 5 to 10 per session: $20.00 or $200. For the 10 weeks. A team bonding group, that adds to current training as for Cross Country, Track, Volleyball, Softball or Baseball.
Sample of training sessions
TRX/RIP 30 second sets
- Sprinters Start (each leg)
- Atomic Crunch with pushup
- Power Pulls (double-arm rows)
- Suspended Lung (each leg) using running form
- Squats opposing leg forward and backwards w/ rotation
- Pendulum swing
- Hamstring Curl-Hip Press Combo
- Crunch (arms straight over body and hands together)
Metabolic Without TRX/RIP 30 second sets
- Jump Plyo Box or Hurdles
- Burpees w/ 5 pushups every five burpees
- Arm Circles w/ both internal (forward) and external (backward) rotation
- Jump Rope (forward/backwards)
- Medicine Ball Throws (proper technique – it’s all about the low back (so keep it straight)
- Pull ups w/small jump in-between
TRAINING INFORMATION
