Current Class Offerings
The Beginner weightlifting group for Bon Secours/TSI is meant as an introductory level class. It is for all athlete’s that have not done a formal training program up until this point. The Beginner class will cover all the basics of being in a weight room: from learning how to use the racks and equipment to sets and reps and most importantly of all begin their career in Performance Training. The goal of the class is to learn the fundamental movements that will be involved in later Performance Training programs. These movements will be involved in any Performance Training program that your athlete participates in for the rest of their careers. During this class they will learn key movements like squatting, lunging, hip hinging, neuromuscular control of deceleration (for upper and lower body), key warmup strategies, introduction to some power development exercises and stability exercises (core training). If classes are consistently attended, an athlete should expect to participate in the Beginner Class for 20-30 sessions and the age group is from 12 and up for this group. If there are any questions, please contact us at Bon Secours for clarification.
The Intermediate weightlifting group for Bon Secours/TSI is meant for all athletes that have been through the Beginner Class or have a significant amount of Training from another Coach. This group will be faster paced in the expectations of the amount covered during each session, so a good knowledge of exercises is key for this group. During this class we will continue with all skills learned during the beginner class and add more power development movements, more complicated training protocols and start to increase the weight lifted for exercises. These exercises are more complicated and require a good kinesthetic awareness to perform them properly. An athlete may stay in this group for a year or more, even if classes are regularly attended. There is no age limit on this group, it is more about the knowledge and experience to be in this group.
The Advanced weightlifting group for Bon Secours/TSI is meant for a smaller number of athletes that have an extensive training background. This athlete has been through several years of training and has a good knowledge of exercises, a big library of exercise to pull from and has progressed with their loads during training. These group sizes are smaller, so that we can be more individualistic with the programming and be more adaptable to the athletes.
Speed and Agility
The Speed and Agility class is for all athletes at TSI. During this class you will learn proper sprinting mechanics and agility steps. Stance and Starts, acceleration drills, top speed and deceleration drills will all be covered during these sessions. Agility sessions will cover a proper cross overstep, shuffling, back pedaling, starting and stopping, controlled deceleration and transitioning from one to the other. This group is open to all age groups.
|5:00pm-6:00pm||Speed and Agility||Speed and Agility||Intermediate||Beginner||Beginner|
|6:00pm-7:00pm||Beginner||Intermediate||Speed and Agility||Intermediate||Speed and Agility|
Instructions on how to register for sessions
- Login to EZFacility
- Find class on the Lesson Schedule Calendar
- Click on desired session
- Click on BOOK (Your package of lessons will appear, it will show you how many you have remaining) or BUY PACKAGE
- You can book up to 5 days ahead of time but must cancel 24 hours in advance to allow others to join as class numbers are limited.