Fall 2010 Strength Clinics

What is a Strength Clinic?
Clinics focus on the proper form and technique involved in a specific exercise or skill set. Classes are limited to 3-6 participants allowing each participant to receive individual attention which will allow them to progress each week. Participants will have the opportunity to ask questions at the beginning of every class and will be given the appropriate tools needed to practice the technique on their own.
Take a look and sign up for the clinic class that best suits your needs!

CLINIC INFORMATION

*Facility Membership is required* Fee: $120.00 per person, per clinic.
There is a limit of 6 participants per class, so register early!
Registration is September 20th-30th on our website OR in person at the front desk of Hemenway Gymnasium on Monday, September 20th 5:00-6:25pm.
LATE REGISTRATION PENALTY OF $10.00 FOR ALL REGISTRATIONS ON AND AFTER FRIDAY, October 1st.  Refunds are granted at the discretion of Hemenway Management and only prior to the registration deadline of 10/1. Otherwise credit may be applied toward another Hemenway program or service. Payment is due upon registration. The following methods of payment available for the online registration system: AMEX, Visa & Master Card. Please contact Jason at carriv@fas.harvard.edu with additional questions.

Kettlebell Clinic
This clinic demonstrates basic Kettlebell movements broken down into upper and lower body movements that can be incorporated into a total body conditioning program.  We will work on building up various movements and develop the basics of using a Kettlebell. The clinic will run 6 weeks meeting on Tuesday’s at noon. If you want to learn how to use Kettlebell's, now is your chance, don't miss out!!

Clinic Outline:
Week One (Oct 5th): Lower Body
Week Two (Oct 12th): Upper Body
Week Three (Oct 19th): Week One/Two Review
Week Four: (Oct 26th):  Combining upper and lower body movements
Week Five: (Nov 2nd): Week Four Review
Week Six: (Nov 9th):  How to design your own Kettlebell workout

Dates: Tuesdays, October 5th-November 9th
Time: 12:00-12:55pm
Personal Trainer: Kerry Antunes
Location: Hemenway Gymnasium (meet in the lobby)
 

Strength Training for Women
This class is geared towards women who may be intimidated by free weights but want to be challenged and get outside of their comfort zone to get results.  The clinic runs 6 weeks, meeting on Thursday’s at noon. The focus will be on upper, lower and total body movements. At the end of the clinic you will have created an individualized program to fit you.
Clinic Outline:
Week One (Oct 7th):  Lower Body (Core stability)
Week Two (Oct 14th):  Upper Body
Week Three: (Oct 21st):  Week One/Two Review
Week Four:  (Oct 28th):  Combining upper and lower body movements
Week Five: (Nov 4th):  Making an individualized workout to fit you
Week Six:  (Nov 11th):  Exercise Progressions…        

Dates:  Thursday’s, Oct 7th-Nov 11th
Time: 12:00-12:55pm
Personal Trainer: Kerry Antunes
Location: Hemenway Gymnasium (meet in the lobby)
 

The Bench Press
This course will teach you the proper form and technique involved in performing a proper bench press. By perfecting form and technique we will focus on strength development ultimately increasing your one rep max. This small group clinic allows each participant to receive one on one attention. Each participant will be able to ask questions at the beginning of every class and will be given the appropriate tools needed to practice the technique on their own.
Clinic Outline:
Week One (Oct. 6th): Starting point, joint stability, mobility, and control
Week Two (Oct. 13th): Form, preparing major and accessory muscles
Week Three (Oct. 20th) Major muscles, opposing muscles and core   
Week Four (Oct.  27th): Form, core strength, breaking down different ranges and planes to work major muscles
Week 5 (Nov. 3rd): Recovery, light workout for all necessary muscle groups
Week 6 (Nov. 10th) Maxing out your bench press, any final questions

Dates:  Wednesdays, October 6th- November 10th
Time: 12:00-12:55pm
Personal Trainer: Michael Doyle
Location: Hemenway Gymnasium (meet in the lobby)

Progressive Power Lifting Clinic.
Through this clinic, members will use a variety of equipment and training techniques to increase their strength. Participants will begin the clinic by evaluating their current abilities through a series of testing. Following this initial assessment, there will be a progression over four weeks of strength training, power-lifting, and core building, consisting of exercises designed to improve each individual’s maximum level of exertion. Members will use a variety of different equipment to improve major muscle movements, as well as learn to let their bodies recover properly to gain the full benefits of the clinic. The clinic will end in a final week of fitness testing to see how far they have come since their initial test.

Clinic Outline:
Week 1 (Oct. 5th): Fitness Test
Week 2 (Oct. 12th): Total-body routine, emphasis on recovery
Week 3 (Oct. 19th): New total body routine, emphasis on sets/reps and how to split each routine for best results
Week 4 (Oct. 26th): Breaking down lower body power lifts
Week 5 (Nov 2nd): Breaking down upper body power lifts
Week 6 (Nov 9th): Revisit fitness test

Dates:  Tuesday, October 5th-Tuesday November 9th
Time: 12:00-12:55pm
Personal Trainer: Michael Doyle
Location: Hemenway Gymnasium (meet in the lobby)

  For more information regarding Strength Clinics please email hemfit@fas.harvard.edu or carriv@fas.harvard.edu

Basic Strength Training Orientations:

Looking for an efficient workout? Want to learn how to use the machines safely and properly? Register for a Strength Training Orientation at the MAC or Hemenway. Strength Training orientations are 45-minute sessions, during which members are led through a row of circuit machines by a certified personal trainer. During the Basic STO, members will be provided with a list of the circuit machines along with information on technique, moderation, progression, and machine adjustments. Please note that these are not customized personal training sessions.  Members will not be shown how to use dumbbells or cable machines, and will not be exercising during the STO whatsoever.

• Duration: 45 Minutes
• Cost: $5/ participant (fee MUST be collected at the respective gym’s front desk at the time of sign up; all participants are required to have  gym memberships)
• Participants: 3 members are the minimum need to run an STO, and there is a limit of 10 spaces available
• Additional info: STOs will be cancelled if there are not at least 3 participants registered. Members will be reimbursed for STO cancellations or can sign up for the next STO for no additional charge. Please note that these are not customized personal training sessions. We are currently accepting Personal Training Request Forms at the front desk or submit online.

Upcoming  Basic STOs:

MAC:

Friday, 9/17: 12:15-1pm

Thursday, 9/23: 5:30-6:15pm

Hemenway

Monday, 9/13: 5:30-6:15pm

Monday, 9/20: 12:15-1pm

**Please contact Mike Doyle with any questions regarding STOs: hempt@fas.harvard.edu

Are you ready to take the STO to the next level? Try our new Advanced Strength Training Orientation. Advanced STOs are instructional workout routines advised by a Personal Trainer who will lead members through each exercise. Participants in the Advanced STO will actually perform a workout routine that is based on free weights rather than exercise machines, and will also be provided with information regarding progressions and safe, effective workout habits.  Members who sign up for the Advanced STO should be familiar with the gym’s exercise equipment and are recommended to have a history of moderate physical activity. Participants will be given a hard copy of the program for future reference.

• Limit one Advanced STO per member
• Duration: 45 minutes
• Cost:  $12/participant (fee MUST be collected at the respective gym at the time of sign up; all participants are required to have gym memberships)
• Participants: A minimum of 6 Participants are required to run an Advanced STO,  and there is a limit of 6 spaces available . There is also a limit of one Advanced STO per member
• Additional info:  Advanced STOs will be cancelled if there are not at least 3 participants registered. Members will be reimbursed for STO cancellations, can sign up for the next STO at no additional charge, or may put the cost towards another training service. Please note that these are not customized personal training sessions. We are currently accepting Personal Training Request Forms at the front desk or submit online at recreation.gocrimson.com.

Upcoming Advanced STOs:

MAC

Tuesday, 10/5: 5:30-6:15

Hemenway:

Friday, August 13th 12:00-12:45pm

Monday, 9/27: 5:30-6:15pm

**Please contact Mike Doyle with any questions regarding STOs: hempt@fas.harvard.edu