Killerfit Performance Academy
5969 Baldwin Street South units 11-12-13 L1M 2J6 Whitby, ON, Canada

Week 3 - Day 3 Energy Systems Continued Anareobic Threshold When discussing energy systems this is the point during training or competition when we "Feel the Burn". The burn usually comes between 30 seconds and 2 minutes when you are working harder than usual.... Great athletes can live in this area for a while...most cannot...and this is one of the reasons that makes them Great. But fear not! A proper training program and a lot of hard work can dramatically increase your Anaerobic Threshold and make you an incredible difficult opponent to play against. Today's Workout High Knees Jumping Jacks Quick Feet Push ups Do each exercise as if you are in a race and time how long it takes for you to burn out. (No longer than 2 mins) Rest for the same amount of time then move to the next exercise. Beginners - repeat 3 times Intermediate - 4 times Advanced - 6 times

Week 3 - Day 1 ENERGY SYSTEMS Every athlete depends on their body to produce energy, but every sport has different requirements. Simply put, the more specific you can train your PRIMARY SYSTEM, the better you'll get at your sport. However, increasing those secondary systems is also highly beneficial. Let me know your sport so I can help you focus.... Today we will focus on the Aerobic System. This system is primary for distance running, triathletes, cyclists, cross country skiers and secondary for anyone whose activity lasts longer than 2 minutes. Your Challenge: Do any activity straight for 1 hour. Walk, jog, ride a bike (or stationary bike), hike....doesnt matter. The challenge is to hold a purposeful pace the entire time. Notice your body will increase your breath rate but it will be able to keep energy production going with the extra oxygen. The fitter you are....the faster the pace. Have fun!!

Nutrition Talk with Coach Trent.

MOMS!!!! I’m talking to you! Please STOP! We need to end this vicious diet culture. No food groups should be off limits. If it’s not ok for you to eat - why would you feed it to your family? TOMORROW WE ARE POSTING A NUTRITION OVERVIEW. Please watch. I can’t stress enough that YOUR dieting is creating eating disorders for our youth. It must end now.

This is literally breaking my heart...... Currently booking teams for the New Year. We are begging our community members to do their part to help curb the spread. You need to put others first.

Week 2 - Day 7 Circuit Training For anyone who knows me or has trained with me you know I'm a huge fan of circuit training. It's extremely effective for all the right reasons. Today you have 2 Challenges;... First...the circuit 1 Side Lunges 2 Front Straight Arm Hold (10-20lbs) 3 Wall sit 4 Plank 5 Quick feet 6 Hip thrusts 7 Push ups 8 Calf raises 9 Bicycle situps 10 High Knees 45 seconds on, 15 seconds off, repeat 3 times. Challenge #2. In the comments tell me which building blocks are being used during this circuit session. Good Luck!

KPA is a Sports Performance Training Facility in downtown BROOKLIN! KillerFit Performance Academy is conveniently located in The Baldwin Street plaza (Winchester and Baldwin) The philosophy behind the launch of KillerFit Performance Academy is centered around a holistic approach to Youth Sports based on Safety First. We built this idealistic performance/training model using a 3 tiered system. 1- Baseline concussion testing and functional movement screening to establish wher...Continue reading

Thank you to all our local athletes for your continued support during this pandemic