Rock & Roots Week #3 Training Blog

The weather has certainly taken a turn for the colder!  That means only one thing, time to turn up the heat for this weeks workout!

Team workout will be this Sunday at Hoover Dam.  We will be running Stairs and swinging some Kettlebells around as well!  We will meet on the Sunbury Road side of the Dam at 12 noon.

Forecast has Rain most of the week, so I have whipped up a Treadmill workout for you. Enjoy the simulated Hills!!!


Treadmill Hill Run:


8 Min Warm Up


1 Mile at 2% Incline

.75 Mile at 3%

.5 Mile at 4%

.25 Mile at 5%

.5 Mile at 4%

.75 Mile at 3%

1 Mile at 2%


8 Min Cool Down

You Are Only As Strong As Your Weakest Link.....

Maximize your 'OFF" Season with sport specific strength training!

1. Build Total Body Strength that will help carry you to new PRs in 2018. 
2. Develop muscular balance to bullet proof you against over use injuries
3. Fine tune your Performance "Edge" with sport specific strength
4. Build a data base of useful Strength programming to take with you into the next season.
5. Have a Ton of FUN!

One on One and Small Group training Available.