December 2024 block will feature a 3x/Week Option for older (training age x biological) athletes to begin a targeted (Heavy, Metabolic x Heavy) 3x/Week Hypertrophy program before holidays - getting acclimated with RPE, RIR, and Sub-Maximal and Threshold Loads

Camp will be extremely fast-paced and rigorous - DEMANDING strict adherence to dietary and training guidelines - Players should possess the physical and mental maturity for rigorous and competitive coaching

Monday's (Max Linear Velocity x Eccentric Squat - Trunk Torsion)

6am*** E-mail Coach Gray - Must have (12)

4:45 - 6:00 p.m.

6:00 - 7:15 p.m.

Tuesday's (Extensive Foot Ankle + Total Power + Metabolic) - Learn RPE

6am*** E-mail Coach Gray - Must have (12)

4:45 - 6:00 p.m.

6:00 - 7:15 p.m.

Thursday's (Acceleration + Heavy Yielding Hinge x Frontal Stacking)

6am*** E-mail Coach Gray - Must have (12)

4:45 - 6:00 p.m.

6:00 - 7:15 p.m.

• Consistency - Achieve PERFECT Attendance

• Learn to log structural (tissue) and functional (performance) diagnostics

• Receive analysis and feedback on 3,000 - 6000+cal intake + recommendation on how to improve from RDN

• Athlete will learn general nutritional and training terminology - for more specific bulk prescriptions

• Athlete will be taught skills of weight training - expect intrinsic awareness and proficiency

• Athlete will establish acceleration, drive phase, rate of force, and reactive strength index #'s

• Athletes will establish anaerobic lactic and maximal metabolic steady state baselines

• Grades (10+) - will be expected to increase FFM 2-6lbs

• 3x/Week Athletes will be expected to demonstrate the ability to gain 3-6lbs of Mass in 3-Weeks

• Athlete will complete body composition measurements on first and last week - They will receive PDF handouts for breakfast strategies, templates for 3000-6000cal/daily, Clean vs Health Snack Chart, Supplement Guidelines, and Target Macro's

• Athlete will be required to bring water, electrolyte, and carb feeding to all workouts

• 1-Week Food Journal Submission- Using app, or excel, the athlete will be required to e-mail their food log to RDN for analysis, and feedback on calorie intake and food choices

• Athlete will be required to log 2x/Week Clean snacking - this will be done in their file at training facility