Femsport Athletics

Winter's Bone

You’ve decided to compete, but not sure how to get started or how to improve on what you already know. Or maybe you’re just curious as to what it’s all about.

Femsport attracts athletes and non-athletes alike. In general, the ladies just want to have a goal to work towards while they are embarking on a wellness journey. Challenging themselves to a personal goal results in personal satisfaction about competing…not winning! Either way, it’s extremely rewarding!!

QUICK TRAINING TIPS
• Train for the sport you are competing in.
• You get good at what you do…so do it in your training
• Stay focused mentally as well as physically
• Set small progressive goals
• Actually do the events
• Aim for higher reps and time than what is expected during competition
• Visualize
• Practice proper nutrition
• Know your limits…do not over-train
• Rest…it is part of your training
 

Remember...you are an individual and require a personalized training program to suit ‘YOUR’ needs. Before starting any exercise program, consult your physician and have a fitness professional approve your training program...or...have them design a program specifically for you.


CORE TRAINING
A stable core is the hub of your body’s stability. In order to perform strength exercises effectively and to help prevent injury, your core is the most important part of your body. Not training your core creates a weak link

Suggested Exercises:

• Cycling Abs
• Cycling & Crunching Abs
• Back Extensions
• Hanging Leg Lifts
• Crunch ‘n punch
• Crunch ‘n roll
• Plank variations
• and many more!!!!

OVERTRAINING
Overtraining is a common occurrence if you are not on a strict training program or lack guidance from a fitness professional. This occurs when the amount and intensity of an individual’s training/exercise exceeds their recovery capacity. Overtraining will interfere with progress and cause the loss of strength and fitness performance. In addition, there is a larger chance for injury and illness.

The best way to cure and avoid overtraining is to rest! Your body needs rest after a workout to allow your muscles to recover and grow stronger. Allow at least one day of rest before working the same muscle group again. Don’t forget to get a good night sleep (between 6 – 8 hrs is recommended).

The intensity level of your workouts is also important. Make sure you include light workouts periodically throughout the week.

Make your rest days part of your workout program. It’s important to listen to your body!!!

SAMPLE WEEKS

Monday: Circuit Training Day #1
Tuesday: Cardio
Wednesday: Circuit Training Day #2
Thursday: Cardio
Friday: Circuit Training Day #3
Saturday: Rest
Sunday: Fun Activity (i.e. bike, swim, hike, tennis)
   
Monday: Circuit Training Day #4
Tuesday: Cardio
Wednesday: Circuit Training Day#5
Thursday: Cardio
Friday: Circuit Training Day #6
Saturday: Rest
Sunday: Fun Activity

Our Official Femsport Training Camps are run by certified personal trainers who follow a base program designed specifically for Femsport disciplines. The FHIIT (Femsport High Intensity Interval Training) uses a simple circuit training technique.

To find an Official Training Camp or Personal Trainer in your area CLICK HERE or contact our office at This email address is being protected from spambots. You need JavaScript enabled to view it.


SAMPLE WORKOUT (FHIIT)
• The following workout is based on 2 - 3 circuits per session.
• Each circuit consists of approx. 5 – 6 exercises
• Each circuit will be performed 3 – 4 times
• Each exercise is performed for a set amount of time (ON: 30 sec) and a set amount of rest time (OFF: 30 sec) and will vary as your weeks progress.
• Each week gets increasingly harder

EXAMPLE
ON: 30 sec - OFF: 30 sec
CIRCUIT #1 x 4

Rope Slams [for 30 sec] Rest for 30 sec
Low Box Jumps [for 30 sec] Rest for 30 sec
Dips [for 30 sec] Rest for 30 sec
Overhead Squats [for 30 sec] Rest for 30 sec
Sumo Squats [for 30 sec] Rest for 30 sec

ROUND 1 COMPLETE, IMMEDIATELY GO BACK TO BEGINNING (Rope Slams) AND REPEAT UNTIL YOU HAVE COMPLETED 4 ROUNDS ON THIS CIRCUIT
DO NOT START CIRCUIT #2 UNTIL YOU HAVE COMPLETED 4 ROUNDS OF CIRCUIT #1



CIRCUIT #2 x 4

EZ Bar Curls (bar only) [for 30 sec] Rest for 30 sec
25lb Farmers Walk [for 30 sec] Rest for 30 sec
Bench Hop Overs (hands on bench) [for 30 sec] Rest for 30 sec
V snaps [for 30 sec] Rest for 30 sec
Burpies [for 30 sec] Rest for 30 sec

ROUND 1 COMPLETE, IMMEDIATELY GO BACK TO BEGINNING (EZ Bar Curls) AND REPEAT UNTIL YOU HAVE COMPLETED 4 ROUNDS ON THIS CIRCUIT


ENJOY!!

To find an Official Training Camp or Femsport Personal Trainer in your area CLICK HERE or contact our office at This email address is being protected from spambots. You need JavaScript enabled to view it.
 


To order your Femsport Training Manual CLICK HERE

MANUAL INCLUDES:
• specific training techniques for each discipline (i.e. box jump, tire flip, etc.)
• exercise suggestions for each discipline
• how to train for endurance, speed, strength & agility
• competition information
• training tips
• 12 days of sample training circuits
• basic nutritional guidelines
• recipes
• and more!