Monday Bandit Training 5/15

3 x this week do the following…

– Get to a local HS track where you can get onto the football field

– Run hard to the 50 yard line and do 10 burpees before back peddling  back to the goal line

– Run to the 40 and do 15 burpees and back peddle to the goal line

– Then to the 30 for 20, the 20 for 25 and the 10 for 30

– Time this. Try to get faster each workout this week

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Monday Funday 5/1/17

 

  • It’s raining… so what. Go to a track and run 1/4 mile (once around for all you special people)
  • Stop at 1/4 mile and do 20 downups / 20 leverage pushups / 20 situps
  • Run another 1/4 mile and do 15 of each
  • Run another 1/4 miles and do 10 of each
  • Run a final 1/4 mile and do 5… just kidding, do 20 again. Don’t be soft! You can’t cheat the grind!

Free Knowledge… 4/19/17

You don’t need a gym. You don’t need home equipment. You don’t need a treadmill and you don’t need lululemon pants. You need some good sneakers and to get outside. Your body is the only instrument you need. Do some hills. Drop for some push ups, even if you do them from your knees. Jump up and down for some plyo squats. Just do SOMETHING. Save money, save time and get some fresh air… spring is here

Strength Training for Weight Loss

 

I just finished a 10 week one on one training program with a couple that was looking to drop some quick weight for a wedding. We met and trained together just once per week during that time. On the other days, they diligently followed the “homework” they were given. At the end of the 10 weeks, she’d lost 37 lbs. He lost 28.

I want to get 4-5 people that are looking to lose between 20-40 lbs to participate in the same program but in a group setting. The sessions will meet one evening per week in Ferndale. You’ll be given homework to do on your own, no more than a 40 minute commitment on the homework. You’ll be given an eating plan to follow as well. You can be dropped from the program at any time if you’re not following the guidelines. Meeting time will either be W or Th night, depending on what works best for the participants. This program will start in three weeks. If you’re interested, contact me asap. First 5 are in. Cost is 250 for the program in it’s entirety. The training will consist of strength training (think kettlebell/dumbbell lifts) and boxing. These aren’t typically methods associated with weight loss, but you’ll soon see that’s not the case.

 

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It’s Monday, Welcome Back to the Grind

Monday

Every Monday I’m going to be posting a routine for you to do. Try to knock this out 3 x a week, preferably avoiding back to back days. Do this for a month and see what happens.

Session for the week of 3/19

2 Mile “Fun” Run

1 mile run

each 1/4 mile do the following

  1. 20 squat jumps / 20 pushups / 20 situps
  2. 10 squat jumps / 10 pushups / 10 situps
  3. 5 squat jumps / 5 pushups / 5 situps

1 mile run

each 1/4 mile do the following

  1. 100 jumping jack squats / 100 mountain climbers
  2. 80 of each
  3. 60 of each
  4. 40 of each
  5. 20 of each

New Group Training Times for Spring

 

We’re adding a couple of training times to the schedule starting in mid March… But why should you train here?

  • Watters Performance has existed since 1994. I’ve been training newbies to world class athletes since then. The program has been one of the most covered programs in the midwest
  • Almost everything you see now, Crossfit, obstacle race training…etc, is some sort of derivative of what we’ve always done here. We just did it first
  • The program is geared towards athletic performance. Meaning that the process is the focus, not numbers on a scale. If you’re training the way you need to train to prepare for whatever event you’re preparing for, even if that event is the fitness test, the numbers will take care of themselves
  • The program is goal specific and encourages the group mentality – encouraging others will improve your performance as well. You’ll train with those that motivate you and you’ll be one who motivates someone else. We try to pick events (5k, 10k, adventure race, triathlon) every couple of months that you guys can train for and that we’ll do as a group. As a sponsored racer, I’ve made some great contacts with other race promoters over the years. Michigan has a great community of outdoor racing events. I’m a firm believer in the benefits of competing and completing a set goal. What better way to do that than to put yourself in the middle of others shooting for the same thing. You may be a first timer of a sponsored athlete, doesn’t matter. The goal is the same – to finish and finish strong in whatever event, workout, goal you’re in at at the time. That’s my focus, to get you there
  • Measured results are key. Body composition testing and performance testing via fitness tests are established ways that you’ll stay on track. You can’t cheat the grind
  • I don’t employ other trainers. I train all of my athletes and all of my groups. Control issues, maybe. Knowing I’m the best at what I do? Priceless
  • Want more? Check out this article from Ambassador about What we do
  • Group sizes are limited to 10 athletes per session. More coaching, more personal attention and more specialization to each specific group of athletes
  • Heavy focus on Boxing, boxing correctly. I’m a retired fighter and licensed coach with USA Boxing. I train clients the same way I train fighters, less the fighting…

 

*All training will take place Tuesday through Friday with Saturday being a performance / combined group day. The Saturday session will meet at Bloomer Park in Rochester Hills or some other outdoor location. For specific meeting spots, go to www.jeffwatters.com 

5:30 am session will meet outdoors

9:15 am session will meet at Watters Performance in Ferndale but as the weather changes, some sessions will meet outside

5:30 pm sessions will meet at Watters Performance in Ferndale but as the weather changes, some sessions will meet outside

** To promote the new group times, I’ll add one month to the time you sign up for. Buy one month, get two. Buy 3 and get 4. You get the idea. Groups are limited to 10 and I’m filling them now. Sessions will begin on 3/8. First come, first serve

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