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FSC Training

For all your health and fitness needs contact us.

07/17/2024

What a Summer Training at FSC looks like!

1- Post Season rest/primer (3-4 weeks)
2- Strength Phase (6-9 weeks)
3- Power/Speed Phase (4-6 weeks)
4- Speed and Conditioning Phase (4-6 Weeks)

All these phases and layouts depend on the type of athlete you are and goal given from your coaching/strength staff while aligning it with your own personal goal. Stay Tune for next Posts where we will break down in more details what each phase looks like!!!

06/27/2024

Big Week of testing after completing their strength phase, amazing progression on their dual modality moving the barbell explosively. Great job FSC Athletes. Few more testing on the go before moving into Power phase of their off season training.

09/18/2022

Weekends are for the Fam
Great time spent at the Kingston Fair, weekends with tasty food is all about having a balanced life to keep your health goals sustainable and Sain!

Don't be too hard on yourself when enjoying time with family and friends!

09/14/2022

Workout of the Day
Assault Bike
6 Rounds
90sec at RPE 8
2min at RPE 6.5
1min at RPE 3
Rest 2min b/t rounds

RPE= Rating of Perceived Exertion out of 10

08/01/2022

"Success is not final; failure is not fatal: It is the courage to continue that counts."
—Winston S. Churchill

07/11/2022

Motivation Monday
You do not find the happy life, you make it....

Start each day with something that you fully enjoy, starting by grounding yourself or feeling satisfied with your first daily activity will help make your whole day a success.
For me it's Bike and Fishing, calms me and helps me start the day in a fun and positive way!

06/23/2022

Recovery Thursday
SLEEP, I think/hope we can all agree sleep is a priority when we want optimal functionality of our mind and body. So for the next few Recovery Thursday posts were gonna talk about the stages of sleep starting with light sleep.

Light sleep is the transitional stage between waking and sleeping. Your body goes through different sleep stages during the night, cycling through these stages is normal while you're asleep

On average, light sleep will take up more of your night. “Whether you get more or less light sleep isn't really going to affect how you feel too much, because it's just whatever time is left that's not spent in deep sleep or REM,”

Being consistent with the time you go to sleep and wake up is important to build a steady cycle to ensure you wake up during your light sleep and don't interrupt your deep or REM.

After a great night's sleep swipe to the next picture for a great workout that I should have posted for Wednesday WOD! 🫣😋

06/21/2022

On Tuesdays Menu
The 800g Challenge. I'd like to introduce you to the 800g challenge by EC Synkowski . I've grown really fond of this method since it hit multiple important markers for great health and habit changes. The goal is to eat 800g of Fruits and/or Veggies within your day in total. This goal will help you stay fueled all day, forcing all/most of your snacks to be fruits and veggies, helps make you feel full and satisfied throughout the day and let's not forget that you are getting lots of important nutrients that help your body run the way it's supposed to! I suggest you follow her page and give this a try!

DM me for more info if interested!!

06/20/2022

"There is no failure except in no longer trying" -Elbert Hubbard-

I think that's enough said!

06/19/2022

Weekends are for the FAMILY!
Happy fathers day to all the wonderful, kind and caring dads out there. Here is a tip for all the busy parents and future parents out there. If health, fitness and/or wellbeing is important to you I'd suggest investing in your own gym equipment to save on the time you obviously don't have now that your parents! Also don't make things too complicated, work with the gear and time you have and be ok with not doing or pushing as much as you used to! For all you non-parents, the same goes for you, invest in gear while you have the extra cash and build a solid foundation now to make your future hectic life as simple as possible. Especially now that some companies have payment plans for equipment.
DM me for more details on dus company!!

06/16/2022

Recovery Thursday
"The legs feed the Wolves"- Most have already heard this term, but the most important part is a foundation, and at the foundation of our legs is our feet. They are the part of our body that receives the most strain/abuse and most of the time not included in an everyday stretching or mobility routine when it should be the first thing on your list when doing body maintenance. It stabilizes you, gets you wherever you wanna go. I'd suggest investing in a massage ball and toe spacers, it will take pressure off your calves, knees, hips and all the way up to your neck. DM me if you want more specific exercises.

06/15/2022

Wednesday WOD
-BB Hope Thrusters 5 sets of 5 reps
*Build up to 3 heavy sets within your 5x5

-Assault Bike
8 Rounds
30sec fast,
45sec recovery,
No rest b/t rounds

*The cals accumulated during the 30sec fast interval should equal the same quantity of cals in the 45sec recovery interval.

Address

South Frontenac Township, ON

Telephone

+16132623010

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