The Hierarchy

This is rather important to establish as the foundation to growth and expansion. Trinity Strength & Conditioning is a mobile personal training business. It is owned and operated by educated and certified fitness professionals. In addition, there is a network of support with other health and wellness professionsals, including gymnastics coaches, chiropractors, massage therapists, fitness equipment stores, and sports coaches. The vision of Trinity Strength & Conditioning focuses on Athleticism, Performance, and Drive. There is another article written in regards to the vision of Trinity Strength & Conditioning. Essentially develop your athletic abilities, follow a strength and conditioning program to increase performance, and have a fervent and passionate drive about what you do. The system used by Trinity Strength & Conditioning is called the Ground Game. This system is backed by exercise physiology and biomechanics to optimize the training stimulus. The system has a thorough web of overlapping disciplines. The disciplines are specializations to training. There are references and databases for the individual disciplines. The Ground Game integrates these disciplines into one fluid systematic approach to reaching your fitness goals. The disciplines include, but are not limited to Brazilian jiu jitsu, Bboying, Gymnastics, KFIT, and Parkour. All of these systems are safe and effective. There is little risk involved with a systematic progression of skills and abilities. It is the goal of Trinity Strength & Conditioning to provide the instruction and program design to develop an effective and well rounded progression in the disciplines. A training session has several components. This includes skills, drills, exercises, and free-flow. A skill is a technique used. There are very rigorous details used to coach and train that skill into muscle memory. Drills are slightly less complex in nature. They are slightly longer in duration and almost choreographed to optimize motor unit recruitment and maintain body movement. Exercises are more repetitive in nature. Examples include squats, box jumps, push ups, pull ups. One thing to note, this system does not use the cadence or repetition count commonly found in a gym! The goal is to stimulate metabolic conditioning rather than a cardiovascular stimulus or sacroplasmic hypertrophy. Free-flow is a beautiful expression of the accumulation of your skills and abilities. The movements are fluid, not rigid. Examples include vaulting over a wall and climbing a second wall without missing a beat. Jacket jiu jitsu is another beautiful example of fluid movement and brilliant execution of skill. Click to Find Out More!

November Schedule

November is going to be extra busy.  Things kick off November 1st, and it just keeps on rolling.  Here is a little preview of what is to come.

What:  Kettlebell Presentation
When:  November 1st @ 6 PM
Where:  Harrington Public Library

What:  Ground Game Demonstration
When:  November 6th @ 4 & 5 PM.
Where:  Middletown, DE

What:  KFIT Level 1 Seminar
When:  November 11th @ 9 AM - 4 PM
Where:  Team Viper Brazilian Jiu Jitsu
25 Maggies Way
Dover, DE, 19901

What:  37th Annual Turkey Trot
When:  November 17th @ 10 AM
Where:  Newark, DE

Harrington Public Library KFIT Demo

Greetings readers:

Trinity Strength & Conditioning is providing a free demonstration of the safest and most effective kettlebell system around.

Look forward to learning about the anchor squat, squat swing, rack squat, and figure 8.  Learn about the full body work out.  Kettlebells are incredibly efficient and unlimited in versatility.

These are very simple moves, however, don't underestimate the effectiveness.  The system was developed to promote fluid and smooth movement.  If this isn't enough, special combinations from the Ground Game system will be introduced too.

What:  Kettlebell and Fitness Demonstration
Where:  Harrington Public Library
When:  Thursday, November 1st, 2012 @ 6:00-7:00 PM
Cost:  Free!

For questions or concerns, contact Daniel Beyer at 302-943-3793.

KFIT Success

I met with Mike Libercci of KFIT USA.  The seminar was powerful and informative.  It gave me a whole new look at the use of a kettle bell.
I am used to hard style.  This method used flow.  I am used to feeling beat up.  This method feels smooth.  I would never put a kettle bell in an older person's hand or use for a special population.  Now, I can't wait to let them get their hands on it.
Sit down, and grasp these concepts.  The grasp your kettle bell and roll with it.

The squat swing -- RKC focused on the hip hinge technique.  Supposedly, the arc of the swing is more effective.  However, the squat swing has a curvilinear path.  The hips have vertical displacement.  The momentum will carry the weight up.  A squat swing keeps a natural curve of the back.  You can observe for rounded shoulders and poor posture.  Imagine a herniated disc, there is no risk to the spine if you maintain that neutral posture.  This technique is safe and effective.  For special populations and athletes.

Russian Twist -- First sit down, legs in front and close together.  Slight knee bend.  This is your counter weight.  Pick up the kettle bell from your side.  Grab the bell by the horns.  Center the bell in front of your chest, lean back, engage your abs, then twist side to side.

The first exercise is meant for your abdominals and obliques.  So use them.  The bell stays in front of your chest and arms close to your body.

A variation involves shoulder movement.  There is greater range of motion.  The arms move side to side, almost lowering the bell to the hips on either side.

This might not seem like much, but take these two exercises and put it into a continuous workout.  See how your legs, arms, and core feel.  Try this for 20 minutes.

30 seconds of Russian twists
60 seconds of kettle bell swings
30 seconds of rest

10 rounds.

Go get 'Em Killer.
Sincerely,
Daniel Beyer
Trinity Strength & Conditioning
NSCA Certified Personal Training
USAW Sports Performance Coach
KFIT Level 1 Kettle bell Instructor

Don't have a kettle bell?
Need help getting started?
Contact me at 302-943-3793.

QR Codes. Save $60/month on fitness camps.

Look for Trinity Strength & Conditioning QR Codes. Find out about great deals for fitness camps, special sales on kettle bells, and discounts on personal training.

The QR codes make information private at first glance. Decode the QR Code with your smart phone and get access to the specials.

Decode this code to save $60/month for 3 months of fitness camps. Imagine where you will be in 90 days. This isn't P90X, but my warm ups have made P90Xers throw up.

Do you want to get into the best shape of your life? Why wait another day. Decode now and save! 

Don't let technology hold you back or slow you down.  Don't have a smart phone?  Text or Call 302-943-3793.  Ask about how you can save on your fitness camp program.

Download the QR Droid Application or QR Zapper Application for your Android or IPhone.  There will be more great ways to save.

Kettle Bell Seminar at Team Viper Brazilian Jiu Jitsu

KFIT USA is hosting a seminar next month at Team Viper's gym.  Kettbell Functional Inspired Training (KFIT) is the leading program developer for strength and performance gains with kettlebell training.

KFIT focuses on a smooth flowing routine.  Jiu jitsu is about smooth flowing technique.  The stamina and explosiveness come in one package with this training style.

Perfect for Fitness professionals, competitors, coaches and fitness enthusiasts.  What have you done lately to stay on the cutting edge of technical training and cutting edge program design?

Are you worried about your client's fitness level or age?  Everybody has to start somewhere.  Have solid progressions and a specific system to progress your clients through.  Do not waste time thinking "what's next?" 

It is never too late to start something new.  Recent studies show that intense cardiovascular exercise is appropriate forces advanced age clients.   The continuous aerobic stimulus and low impact training makes this a safe alternative for elderly individuals.  KFIT even has special programming scenarios for special needs, such as injuries, diseases, and circumstances.

Do not delay.  Check for more information at kfitusa.com
Look for the seminar at the Delaware location.

Team Viper Brazilian Jiu Jitsu
25 Maggies Way
Dover, DE, 19901

November 11, 2012
9AM-4PM

I will see you on the mats!

The Power of Hands

The body mechanics of a hand are simply amazing.  The dexterity and mobility of the hand is a beautiful craftsmanship.  You can tell a lot about a person by their hands.  Soft and delicate, or hard an gnarled.  Look at the message sent by a firm handshake.

Hands can open doors, erect houses, knit a blanket, draw a picture, or paint a masterpiece.  These and many other skills are all spectacular feats.  Hands also have the power to heal.

A little bit of maintenance now, prevents major consequences later.  This is also the case with your own body.  Take care of yourself and relax.  Let somebody else help you.  Who better than a certified professional?

A massage has numerous health benefits.
A brief there of: 

Reduced stress.
Increased blood flow; reduced blood pressure.
Relief of muscle tension.
Promotes recovery.

You will just feel relaxed and refreshed.  It is time to give back to your own body and take care of yourself.

Inquire about a massage therapist at Trinity Strength & Conditioning.

I am positive that you will be pleased with the services and premiums.  Why is such a quality service offered with out the eyesore of 3-digit figures with the pricing?

Trinity Strength & Conditioning takes pride in the training experience provided by the trainers.  Likewise, Trinity Strength & Conditioning understands the importance of rest and recovery.

Ambitious goals will be met at the front line with rest and recovery intervals.  This is a fantastic way to get back to 100% for another challenging week of training.

Daniel Beyer
Trinity Strength & Conditioning
NSCA Certified Personal Trainer
USAW Sports Performance Coach
Brazilian Jiu Jitsu Instructor
302-943-3793

Kettle Bells and Ground Game

I just wanted to take a few minutes to talk about an age old training system, founded in Russia.  However, you can be very fluid with this system too.  Then I wanted to also introduce my system as well.

Kettle bells are like cannon balls with handle bars.  This may seem intimidating, challenging, and risky to even begin such a training regimen.  However, this is not the case.

KFIT USA introduced a smooth and fluid style to train with kettle bells.  KFIT stands for Kettle bell Functional Inspired Training.  This means that any trainer, client, athlete, or individual may use this system to reach their fitness goals.

I want to take a moment to identify why kettle bells are for athletes.  I consider all of my clients and trainees as athletes.  It is my goal to improve athletic abilities and build a solid foundation for further training!

Kettle bells improve performance.  This includes strength, cardiovascular endurance, stamina, and power.  Does working with kettle bells improve your core?  It sure does!  Your core muscles are meant for two things.  First, to transfer force from the ground up.  A weak core will cause energy to be lost when exploding.  This could include an Olympic clean and jerk, a kettle bell swing, sprinting, or swinging a baseball bat.  Second, your core is meant to protect your spine from injury.

Kettle bell training uses momentum.  Hip extension transfers the momentum along the kinetic chain to the arms, then to the attached kettle bell(s).  It does not take a rocket scientist to realize, "if I don't do this right, I am going to hurt myself."

Core strength is a great added benefit of kettle bell training.  I have been working for UPS for years now.  The package handling process is very similar.  Between these two exercise routines, I could not tell you the last time I did an ab exercises like crunches.

Take the momentum component out of the equation.  The kettle bell is still an object with mass.  It has weight, you can use it for a variety of resistance exercises for strength training.

There is a KFIT Seminar in Delaware in November.
Contact kfitusa.com to register for the seminar.

For additional information about using kettle bells to improve the quality of your life, contact Daniel Beyer of Trinity Strength & Conditioning.

This could be perfect component to improve your baseball swing, a weight loss program, or a strength training program.  Kettle bells are extremely durable and applicable in almost any situation.  Find out how you can purchase your own kettle bells!

Daniel Beyer
NSCA Certified Personal Trainer
USAW Sports Performance Coach
Brazilian Jiu Jitsu Instructor
dbeyer816@gmail.com
302-943-3793

It doesn't stop there.  Another important component to training is the ground game.  This is a very solid part of my training style.  This involves quadruped movements, using your hands as feet. 

Body weight training is so much more than push ups and sit ups.  The ground game emphasizes this as a re-education on movement.  While Parkour teaches you how to move across obstacles, this teaches you how to move on open land.

Some examples include the bear crawl.  The bear crawl is a quadruped position with the hips up in the air.  The hands and feet are on the ground with a wide base of support.  You move forward by crawling on your hands and feet.

Another position is the crab walk.  The goal is to keep your hips up, arms extended, and knees bent at 90 degrees.  This creates almost a table top from your hips to your chest.  The combination of hip and glenohumeral extension can actually be a challenge.

The transition from one to the other is called the sit out.  The one hand lifts, and the opposite leg moves to take place of that hand.  The leg always swings under the hips.  You can plant both the hand and foot back down to transition from one position to another.  Stopping mid way is the actual sit up.  The leg and hand are in a balance.  Your hips almost feel like a pendulum.  This is fantastic for core engagement.

The roll is another very important movement.  This is not a challenging exercise.  Rather is it a skill component used in a lot of situations.  Learn to roll.  It will save a lot of pain later on.

One major note!  A forward roll on the ground is not a flip.  Do not attempt to flip in the air and land on your back!  As such, guided instruction on these skills and many others are available at Trinity Strength & Conditioning.

Daniel Beyer
Trinity Strength & Conditioning
NSCA Certified Personal Trainer
USAW Sports Performance Coach
302-943-3793