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FF810: Beginner at Home Strength Training for Handlers

Instructor: Karen Kay

Course Details

Do you want to begin a strength training or weight lifting program at home, but don't know where to start?

and

Do you want to learn basic strength training exercises with dumbbells and a stability or yoga ball that can be done in the comfort of your own home?

and

Do you want to increase strength, lose weight, gain lean muscle mass, improve your overall fitness, prevent injuries, and improve your handling skills for your dog sport(s)?

Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio.  Consistent training (more than twice a week for 12 weeks) can provide such benefits as:

  • Increased muscle fiber size
  • Increased muscle contractile strength
  • Increased tendon strength
  • Increased ligament strength

All of these benefits add up to a much healthier, fitter body that is less likely to be injured.  This class will review common mistakes to avoid when strength training and guidelines for beginner weight/strength training workouts.  We will use bodyweight exercises, dumbbell exercises, and exercise band or tubing exercises along with a stability or yoga ball.

I will address seven different type of strength and their benefits.  These include:

  • Agile Strength
  • Strength Endurance
  • Explosive Strength
  • Maximum Strength
  • Relative Strength
  • Speed Strength
  • Starting Strength

Handlers will be given weekly workouts that should be performed three times per week.  However, you can still perform core/abdominal exercises and cardio on three more days each week.  Just make sure to take a minimum of one day off per week and try to place a day between each of your three strength training days (Mon/Wed/Fri or Tue/Thur/Sat).

This is meant to be a beginner class for those wishing to improve their handling skills and prevent injuries while participating in their dog sport(s).  Come and get stronger with me!

Registration

There are no scheduled sessions for this class at this time. We update our schedule frequently, so please subscribe to our mailing list for notifications.

Registration will start at 11:00AM PDT.

Syllabus

WEEK 1

  • Fitness Self-Assessment & Measurements

  • The Seven Different Types of Strength

  • Week 1 Strength Training Exercise Program (3 days)

  • Week 1 Core Training Exercise Program (3 days)

  • Week 1 Cardio Program (walking steps/distance; walk to run; or jog to run 5K)

  • Smoothie of the week recipe

  • Healthy food and snack recipes of the week

  • Fitness Articles of the Week

WEEK 2

  • What is periodization in strength training?

  • The Principles of Beginner Program Design

  • Week 2 Strength Training Exercise Program (3 days)

  • Week 2 Core Training Exercise Program (3 days)

  • Week 2 Cardio Program

  • Smoothie of the week recipe

  • Healthy food and snack recipes of the week

  • Fitness Articles of the Week

WEEK 3

  • What are plyometrics and when do they fit into a beginner program?

  • How does sprint training for dog agility fit into my fitness program?

  • Week 3 Strength Training Exercise Program (3 days)

  • Week 3 Core Training Exercise Program (3 days)

  • Week 3 Cardio Program

  • Smoothie of the week recipe

  • Healthy food and snack recipes of the week

  • Fitness Articles of the Week

WEEK 4

  • What is Circuit Training?

  • Why is High Intensity Interval Training (HIIT) used for fat burning?

  • Week 4 Strength Training Exercise Program (3 days)

  • Week 4 Core Training Exercise Program (3 days)

  • Week 4 Cardio Program

  • Smoothie of the week recipe

  • Healthy food and snack recipes of the week

  • Fitness Articles of the Week

WEEK 5

  • A review of electronic fitness devices and apps

  • What were the fitness trends in 2015 and 2016?

  • Week 5 Strength Training Exercise Program (3 days)

  • Week 5 Core Training Exercise Program (3 days)

  • Week 5 Cardio Program

  • Smoothie of the week recipe

  • Healthy food and snack recipes of the week

  • Fitness Articles of the Week

WEEK 6

  • Self Re-Assessment Tests and Measurements

  • Where do I go to progress my program as a beginner?

  • Week 6 Strength Training Exercise Program (3 days)

  • Week 6 Core Training Exercise Program (3 days)

  • Week 6 Cardio Program

  • Smoothie of the week recipe

  • Healthy food and snack recipes of the week

  • Fitness Articles of the Week

 

 

 

 

 

 

 

 

Prerequisites and Equipment

No Prerequesites

Equipment:

 

Light Dumbbells:  any combination of 3lbs, 5lbs, 8lbs, and 10lbs

Stability Ball or Yoga Ball

  • 55cm  (4'11" - 5'4")
  • 65cm  (5'5" - 5'11")
  • 75cm  (6'0" - 6' 7")

Exercise Tubing with Handles or an Exercise Band

Course Testimonials

Brand New Course June 2016

Please refer to the instructor bio pages for sample testimonials from other courses they have taught.