So U Wanna Be A Spazz??

Spazzy Training

Multi-sport, Field Sports, Weightlifting, Functional Training, Women's Training, Strength & Conditioning, Endurance, Power Sports
Coach
Nicole R Boniface

If you're seeking a program that will keep you in shape, improve balance and coordination, reduce injury risk, and help you feel athletic, this Spazzified Program is for you!! **

Though I say “spaz”, its all about overall strength and conditioning. My favorite training style involves Jumping around & playing like a kid again. Maintaining explosive strength is crucial as we age, and if you don’t use it, you lose it.

Kettlebells are the key. Each workout starts with a heavy lift, followed by ballistic movements or plyometrics to rev up your body and make you feel STRONG AF.

As we age explosive strength is the quickest to decline.Training to quickly produce and absorb forces is vital for longevity. Staying well-rounded boosts confidence in daily life. I’ve been on this KB + jumping journey for three years now, and I can confidently say, life and physical activity don’t haven to slow down as we age. At 30, i’m the strongest and quickest I’ve ever been, and I want to help you achieve that too.

Whether you’re a seasoned athlete or new to kettlebells, this program can be modified to suit your pace. If you’re ready to build strength, power, and endurance, while feeling like an athlete, jump in and join us!

This is a 6 week strength, power, endurance and plyo-focused program. You’ll get lifetime access for a one-time $75 payment, along with direct messaging with me and other teammates. Each week includes five workouts: 2 lower body days, one upper body, cardio and active recovery.

$75
Get So U Wanna Be A Spazz??
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Strength Gains Benefits
Muscle Mass; essential for overall strength and physical function. Making everyday activities easier. *** Strength training helps improve Bone Density; reducing risk of injury or osteoporosis*** Metabolism Boost; the more muscle you have the more calories you burn, even at rest*** Weight Management, combined with a healthy diet, strength training supports weightloss or maintaining healthy weight.
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Improve Balance and Coordination
Incorporating regular jumping, strength training and single leg exercises are an excellent way to enhance balance and coordination!! These activities not only improve overall physical function but also keep you sharp, help you move well, and prevent falls.
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Have Freaking Fun Being A Spaz
I say spaz, but this training is all about strength and conditioning. Jumping, sprinting, and moving like a kids again is my favorite ways to train. It’s important to keep these human qualities sharp- if you don‘t use them, you lose them. I could never jump and move the way I do now until I started training this way. So, why not jump in and have some funny while getting stronger?
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"If you have a body, you're an athlete"
I use Kettlebells because of their ballistic nature. Ballistic training engages more muscle fibers than typical gym, weightlifting, leading to greater muscle growth. Kettlebells are my favorite tool to increase power and help you develop or maintain the ability to quickly produce and absorb forces. This is essential for proper movement and overall athleticism.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells/ Free Weights or Kettlebells // Gym Machines (if possible, can be modifed if not)
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Sample Week
Week 1 of 6-week program
Sunday
LOWER BODY FUN DAY 1

A1

Arm Bars

2 x 0:20

A2

Prep Scorp Reaches

A3

Prep Scap Retractions + Shoulder Cars

A4

Pying Goblet and Loaded beast

A5

1/2 Kneel Windmills

2 x 5

B1

Plyo Prep Pogo Hops

2 x 0:15

B2

Triphasic Squats

2 x 3

B3

Plank

2 x 0:30

C

Dead Clean Goblet

D1

Heels Up Squats

3 x 12

D2

Dual Dead Cleans

3 x 5

D3

Vertical Jumps Plyo

3 x 5

E1

Hip Thrust

3 x 15

E2

Prone Machine Hamstring Curl

3 x 12

F1

Split Lunges Static

3 x 10

F2

Split Thrusters

3 x 5

F3

Hand To Hand Swings

3 x 10

Monday
UPPER GAINS TRAIN

A1

Prep: Beast To Downdog

A2

Pying Goblet and Loaded beast

A3

Prep Scorp Reaches

A4

Arm Bars

B1

Dead clean SA

2 x 5

B2

Bottoms Up Press

2 x 5

B3

1/2 Kneeling Press

2 x 5

C1

Dead clean SA

2 x 5

C2

Single Arm Push Press

2 x 5

C3

Swings - Sa

2 x 5

D1

Bench Press

3 x 10

D2

Plyo Push-Up

3 x 5

E1

Rotational Presses

3 x 10

E2

1-Arm KB Row

3 x 10

F1

Bent Over Rear Delt Fly

3 x 12

F2

Thruster to Viking

3 x 6

F3

Trx Triceps

3 x 12

F4

SA Row To Clean

3 x 3

Wednesday
DEADLIFT 🚀

A1

Pying Goblet and Loaded beast

A2

Prep Bridge Marches

1 x 20

A3

Coppenhagen Side Plank

A4

Split Lunge Iso

2 x 0:40

B1

SLDL Iso

B2

Plyo split lunge iso hops

B3

Dead Clean Goblet

2 x 5

C

Complex Sa Cleans

2 x 1

D1

Banded Deadlift

3 x 10

D2

Dead Stop Swing

3 x 5

D3

Broad Jumps

3 x 5

E1

Leg Extension

3 x 10

E2

Glute Med Kick Backs

3 x 10

E3

Reverse To Fwd Lunge

3 x 8

F

Complex: SA snatches: Dead Hang Rkc

3 x 3

Thursday
Week 1 Day 5

A1

Prep Scorp Reaches

A2

Prep: Beast To Downdog

A3

Prep Bridge Marches

2 x 10

A4

Split Lunge Iso

2 x 0:30

A5

Prep SLDL Reaches

2 x 5

A6

Pogo Matrix ploy

2 x 0:10

B

Timed Sprints

100, 80, 60, 100, 80, 60

Saturday
Active Recovery 

A1

Hip And Shoulder Cars

1 x 20

A2

Long Level Hip Cars

1 x 20

A3

Scorp To Updog Recover

A4

Arm Bar + ASLR + Add Recovery

A5

Tgu Tut W/ 1/2 Kneel Twists

B

KB Swing

5 x 10

Coach
More from Spazzy Training
coach-avatar Nicole R Boniface

Personal Trainer, Kettlebell Coach, Sports Coach Instagram @nicolerrrose tiktok @nicolerose318

FAQs
How much is Program?
$75 one time! and its yours to keep, pull up whenever you need and get a workout in at your own time and space.
I'm new to kettlebells, will I still benefit from program?
Yes!!! Absolutely. kettlebells is all about practice with them. We can break things down as you go or modify as a needed. there will be options, if you're looking for more kettlebell instructions I have another program for you !
Do I have to get every workout in?
its based off your personal goals, wants and time you have! If you're able to get them all in, id defiantly say that's better than not, but I understand crazy schedules. I'd aim for 2-3 a week to keep yourself consistent and see the true benefits.
Will I have access to you?
You'll have direct access to me through app or via Instagram (@nicolerrrose) to send me any questions, form feedback, concerns or videos you may have!

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