Sunday, January 8, 2017

Phase 4: January 2- 20, 2017

This is the last phase before testing your numbers and seeing the payoffs to your hard work over the last few months!

Please read program notes in the attachment (first page of the program) for rest times and info about reading the program.

Also, observe the progressions listed on the training days for conditioning portions.

Phase 4 can be accessed here

Wednesday, December 7, 2016

Phase 3: Dec. 5- 31, 2016

Please read program notes in the attachment (first page of the program) for rest times and info about reading the program.

Also, observe the progressions listed on the training days for conditioning portions.

Time to pick up the pace and really start moving!

Phase 3 can be accessed here

Friday, November 4, 2016

Phase 2: November 7 - Dec. 2

Hi Everyone,
Sorry for the delay on getting phase 2 up on the site for you.  Here is phase 2.  Please view the program notes section in the program for relevant information on rest times, tempos and how to read the program.

A couple quick words as to the why of things:
The initial program was put out in order to allow individuals to learn positioning and the feel of movements.  To take some much needed time and become aware of how to fire certain areas, the order in which muscles need to fire for good movement, create sound biomechanics in regards to knee position and overhead stability in movement.It may seem a little slow out of the gates, but there is method to the madness.  This phase takes us a little further into training, but still has a factors in the need for fixing imbalances, increasing our awareness and learning how movements should feel when the right muscles are activated.  Moral of the story - we are learning to walk before we run.

Here is phase 2

Wednesday, September 28, 2016

Phase 1: October 10 - November 7, 2016

Here is the first program for this year.  We are going to take a bit of a different approach to training this year and selection of programs.  Both programs (generalized strength and athlete development) will begin with the program attached to this post.

This program is designed to address some base functional weaknesses, strengthen stabilizers and prep our bodies for the work we are about to embark on.  It provides time, without the pressure of achieving large scale performance gains, to practice moving loads, hitting solid positions and ensuring we can make movements fit our own individual biomechanics.  This program will form a great base for us to jump into performance programming and turn us into the machines we want to be.

Warm up, tech work, rest times, tempos, etc. are all listed on the program intro page.

Phase 1 Program 1 is available here

Monday, September 19, 2016

Thank You Nova3 Labs

A big thanks goes out to Mike Kesthely of Nova3 Labs for updating our LCI Fitness nutrition page.

There is a ton of information that exists in the world of nutrition and sometimes that volume of information can be confusing, contradicting and hard to get real information for real people.
We are extremely fortunate to have a friend of the program in Mike Kesthely and Nova3 Labs.  Mike has been a supporter of the fitness movement at the LCI since it began 8 years ago.  He has graciously donated his time for seminars and lectures, individual special case students and kept our information on how we should be eating for health and performance current.

If you have time, please visit the Nova3 page, sign up for their newsletter (it is chalk full of good stuff all the time) and drop Mike a thank you.

Mike Kesthely and Nova 3 Labs....we salute you!!!

We are open for lunch hours this week but still closed after school.  Regular hours, waivers and donation areas can be viewed in the "About Us" drop menu.

Thursday, September 1, 2016

September 2016 Hours

Hi everyone and welcome back,
Facility hours for school start up are as follows:

After September 26 hours for the remainder of the semester can be accessed in the menu and will be:
- Additional hours may be added but are currently dependent on availability of supervisors.

- Programming will be available in the next couple weeks on the mainpage, and through the Sports Performance tab, so please keep checking back.

- Waivers are available in the menu and can be handed to Mr. Gillespie or placed in his mail box in the main office.  All users require a new waiver form despite prior use.

- A gentle reminder that the facility is free for all LCI students to use, with appropriate waiver forms, but does survive on donations.  Donations can be made via schoolcashonline and can be accessed through the menu.  Please help to keep our facility, growing and well maintained.  Thank you in advance for your help and attention to this matter :) it is greatly appreciated by all members.

Looking forward to seeing you all soon
Cory Gillespie