J&N Personal Training: High Octane Cardio (HOC)

Saturday, March 21, 2009

High Octane Cardio (HOC)

Today we put the ladies through a pretty intense HOC workout. They persevered and handled the challenge flawlessly! We had kettlebells at 2 ends of the track. After warming them up with some joint mobility drills and turkish getups, the HOC drill was as follows:

Lap 1: 50 swings @ 12kg, 5 cleans/side @ 9kg
Lap 2: 40 swings @ 12kg, 10 cleans/side @ 9kg + 5 pushups
Lap 3: 30 swings @ 12kg, 5 presses/side @ 9kg twice
Lap 4: 20 swings @ 12kg, 15 squats/side @ 9kg
Lap 5: 10 swings @ 12kg, 10 presses, 10 1H swings, 10 cleans, 10 front squats @ 9kg EACH SIDE

It took the ladies about 35-40 minutes to complete this conditioning circuit (excluding warmup & cool down). WELL DONE!!!

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PROGRAMS & RATES

About J&N Personal Training: Our programs and training services include, but are not limited to, kettlebell training, metabolic conditioning, and strength training programs. We use various types of tools & techniques for each session. We pride ourselves in diversity, quality, and effective training programs. Please note that this is only a partial list of our programs, services, & rates. We can essentially accommodate any training need that you might have.
Payment Methods: We accept cash or money order for all programs. We also accept credit card/eChecks via PayPal. Please note that all PayPal transactions will require an additional 3% service charge. Texas sales tax (8.25%) will be applied to all orders.

Initial Consultation:
$Free (30 mins)

6-Week Semi-Private Training Sessions: This is where you get the biggest bang for your training dollar, especially if you can't afford 1x1 personal training. These small group sessions consist of 3-4 people, and focus on all elements of training. Each group meets 2x/week for 6 weeks (12 total sessions), and each session is 60 minutes. Each person pays a fixed rate for the 6 weeks. So, if you're interested in working in a dynamic training atmosphere but can't afford 1x1 rates, grab 2 or 3 of your friends or co-workers and train with us together. These sessions can be co-ed. Based on your group, we will determine a training schedule that everyone can commit to. Prices are $300/person for a 3-person group or $240/person for a 4-person group. That boils down to $25 or $20 per training session per person!! Call your friends and come workout together!

1x1 Personal Training Sessions: Individual training sessions are held in our personal studio and outdoors. Sessions are typically 60 minutes in length. 1x1 personal training is offered at a $50 single session rate. We also have bulk packages of 8 sessions available for $360.

Kettlebell Orientation Seminar (2 Hours): We offer a 2-hour kettlebell orientation seminar geard toward the beginner or novice kettlebell enthusiast. We focus on learning 6 foundational kettlebell movements: swing, clean, press, squat, windmill, & the turkish getup; time & energy permitting, we will cover the snatch. This introductory kettlebell training session lasts 2 hours and costs $115 for a single person. We can also accommodate groups of 2-5 people for $60 per person.

1x1 Kettlebell Training Sessions: In addition to the introductory orientation, we also offer 1-hour individual one-on-one kettlebell training sessions. These sessions focus on technique and advanced drills (double kettlebell, flow drills, metabolic conditioning, etc). These individual sessions can also be tailored to work on any form/technique issues that you may be having. In order to work 1x1, you must have either gone through our 2-hour kettlebell orientation or prove that you are proficient in the following foundational movements: swing, snatch, clean, press, Turkish Getup, squat. 1x1 kettlebell training sessions are offered at the standard 1x1 personal training rate of $50 per hour.

Partner/Couples personal training: We offer partner personal training, offering 1-hour training sessions designed for two participants. $80 session rate is split between participants, and each group is assigned to one trainer.

Saturday Group Boot Camp Classes: We offer small group boot camp classes on Saturdays in partnership with Austin Underground Fitness. Class size can vary between 4-15 participants. Small group boot camps require pre-registration and pre-payment. These classes require a minimum of 4 participants. Saturday bootcamp sessions are offered at a flat rate of $15 per session and last 60-75 minutes.

Customized on-line Program Design: Please contact us for a price quote. Prices vary depending upon your goals and program needs.

First Responder Discounts: We always offer a 10% discount on our services to all first responders, military, police officers, and firefighters. We appreciate all that you do to keep us safe and to protect our country. Please note that this discount does not apply to AoS or TRX purchases.

Our Next Free Community Workout - The Mustang Express

At J&N Personal Training, we firmly believe in giving the community an opportunity to try different workout techniques and meet like-minded individuals. Therefore, we are committed to allowing those new or curious about J&N Personal Training to attend their first conditioning training class for free. Please contact us in advance to reserve your spot if you plan on attending.

Conditioning training classes are usually held on Saturdays 1PM at Canyon Vista Middle School. However, there are times due to weather or schedule conflicts that locations may change. We require advanced reservations for these events so that we may contact you accordingly in the event of location/schedule changes.

Click here for a map to the school. You can enter your starting location and obtain driving directions from there.

If you have any questions, please email us: jnpersonaltraining@gmail.com.

Note about our professional credentials, prices, and recommendations

Please note that our prices are currently offered at a deeply discounted rate.

We are also committed to furthering our professional education, and regularly pursue advanced personal trainer certification programs. We are currently preparing for several advanced certifications, including the Art of Strength (AoS) Kettlebell courses for personal trainers (June 2009) and the National Strength and Conditioning Association - Certified Strength & Conditioning Specialist (NSCA-CSCS) exam (Oct 2009). We are also attending the World Spinning & Sport Conference (WSSC - May 2009), as well as the TRX Suspension Training Course (April 2009). Prices will increase to reflect industry standard rates once our advanced certifications are completed.

Prices do not include 8.25% TX sales tax.

Prices are subject to change without advance notice.

We currently hold personal training and group exercise instructor certifications from the Aerobics and Fitness Association of America (AFAA), indoor cycling instructor certification from Johnny G/Mad Dogg Athletics, and are members of the National Strength and Conditioning Association (NSCA). We are also CPR certified and have trainer liability insurance.

Group bootcamp class times are subject to change or cancellation.

We require that all clients sign a liability waiver and complete a health questionnaire prior to working together. Depending on your background, we may suggest introductory personal sessions prior to participating in group circuit style classes. These recommendations will be determined on an individual basis.

We also require that all participants obtain clearance from a physician before beginning this or any fitness program.

J&N Personal Training

Saturday, March 21, 2009

High Octane Cardio (HOC)

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