Fitness Boot Camp Exercise Training
Fitness boot camp style workouts should consist of multiple fitness boot camp exercises which challenge an athletes cardiovascular stamina and strength endurance. Athletes should always start with some sort of Dynamic Warmup or Flexibility Stretches before performing any type of fitness boot camp workout.
As athletes perform more and more fitness boot camp style workouts they need to find additional ways to challenge both their strength and stamina. Using resistance training equipment like the Kbands Leg Resistance Bands, or Victory Ropes can add that extra bit of intensity out of the fitness boot camp workout to help athletes see major improvements in training and while competing.
Athletes should control the distance and intensity of all fitness boot camp workouts by using Speed and Agility Cones to control the distance athletes are traveling throughout the various fitness boot camp drills. This will help athletes keep a high level of intensity throughout the entire Fitness Boot Camp Exercise Series.
Fitness Boot Camp Exercise
There are two different portions of the Fitness Boot Camp Exercise Series. The first portion of the Fitness Boot Camp Exercise Series will require an athlete to use 3-5 Speed and Agility Cones, a partner, and a set of Kbands Leg Resistance Bands secured above the knees. Athletes will place 3 of the Speed and Agility Cones in a straight line, 5 yards apart. With the remaining two Speed and Agility Cones athletes can create a separate line by placing the Speed and Agility Cones 3-5 yards outside of the already existing line of Speed and Agility Cones.
Athletes will begin at the back line of 2 Speed and Agility Cones while their partner lines up across from them and begins to call out Speed and Agility Cones. It is very important that the athlete and partner talk before beginning the Fitness Boot Camp Exercise Series and decide on how to communicate. Partners can either call out a number (numbering the Speed and Agility Cones individually 1-3), or simply having the partner point at which Speed and Agility Cone the athlete should move to.
As the partner begins the Fitness Boot Camp Exercise and calls out a Speed and Agility Cone athletes will quickly sprint toward the signaled Speed and Agility Cone, then backpedal straight back to the original starting line. Partners should set a timer for 15-20 seconds and start it as soon as the athlete begins moving. Athletes will complete 5-6 sets of the first portion of the Fitness Boot Camp Exercise Series, resting for 20-30 seconds between sets.
Fitness Boot Camp Workout
After athletes have finished 5-6 sets of the first portion of the Fitness Boot Camp Exercises they will need 1-2 Victory Ropes to perform the second portion of the Fitness Boot Camp Exercises. Athletes will keep the Kbands Leg Resistance Bands secured above the knees and keep the Speed and Agility Cones in the same place as the first Fitness Boot Camp Exercise. Partners will take 1-2 Victory Ropes and wrap them around the athletes’ waist. Partners will then secure their wrists and hands in the Anchor Straps, line up behind the athlete, and act as the anchor for the Fitness Boot Camp Exercise.
For the Victory Ropes Portion of the Fitness Boot Camp Exercises partners will still call out the number of the Speed and Agility Cone the athlete will move to as the partner stays as close to the starting line of the Fitness Boot Camp Exercise as possible. Athletes will perform the Fitness Boot Camp Exercise for 2-3 rounds of 15-20 seconds to finish the Fitness Boot Camp Exercise Series.
Athletes can perform 1-2 unresisted rounds of the Fitness Boot Camp Exercise before moving on in with additional fitness boot camp workout exercises.
Partner Fitness Boot Camp Exercises
One great thing about performing fitness boot camp exercises for short sets is that it makes for great partner fitness boot camp workouts. When performing the Fitness Boot Camp Exercise series athletes can use their rest time acting as the partner and calling out the Speed and Agility Cones for their partner. This allows the athletes to maximize training time, while still staying within the time parameters of the Fitness Boot Camp Exercises. This fitness boot camp partner switch style can also work great in team or larger group workouts. This can create a great flow to any workout without having to stop performing fitness boot camp exercises for a long period of time.
It is also up to the partner or teammate to keep the tempo of the Fitness Boot Camp Exercises high. If athletes are not performing the Fitness Boot Camp Exercises at 100% intensity then they will be wasting training time and possibly hurting the overall team. Athletes need to remember to positively encourage each other so everyone can always perform at their best.
If athletes are performing the Fitness Boot Camp Exercises in a circuit style fitness boot camp they need to incorporate additional fitness boot camp drills which have the same time parameters and emphasize similar training adaptations.
Additional fitness boot camp drills and exercises like the Partner Bear Crawl Shuffles, Dueling Victory Rope Workout, and Victory Rope Spartan Crawls utilize both Kbands Leg Resistance Bands and Victory Ropes. These drills are ideal to add to a workout featuring the previous Fitness Boot Camp Exercises.
Following any fitness boot camp style workout athletes need to take time to heal and recover their body. Using a Recovery Foam Roller athletes should follow the Fitness Boot Camp Exercises by foam rolling the front, back, and side of both thighs. Athletes should also Foam Roll the calves, shoulders, butt, and arms. The areas which should be focused on during recovery exercises should correlate with the specific muscles which were worked during the Fitness Boot Camp Exercises, or any additional fitness boot camp drills. This foam rolling will take little time and will decrease the chance of injuries while speeding up the recovery process.