Gym Jones Fundamentals Seminar Prep

Gym Jones

Coaches

Matt Owen and Cate Williams

The Gym Jones Fundamentals Seminar is the first step on the path to becoming a Fully Certified Instructor, and is understandably an intimidating experience for some. If you've wanted to join us but haven't known quite what to expect or how to prepare, this program is for you! This 4-week program will guide you through prepping yourself physically for the Fundamentals Seminar, and will give you a sampling of our Foundation I programming method, which will be taught in the classroom portion of the seminar. See you in 4 weeks!

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$20

Get Gym Jones Fundamentals Seminar Prep

Build a strong foundation.

Even if you're not planning to attend our Fundamentals Seminar, this program is a great way to build your foundation in preparation for any of our programs or teams, or any other fitness goal you might have.

Take the guesswork out of seminar prep!

Take the guesswork out of prepping for your first visit to Gym Jones! This is an efficient plan that will prep you for every physical aspect of the Fundamentals Seminar.

Learn about how we write our programming

This program will also give you a sample of our Foundation I programming method and will give you a head start on the classroom portion of the Fundamentals Seminar.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Rower // Barbell and Plates // Kettlebells // Dumbbells // Box // Pull-up bar

Sample Week

Week 1 of 4-week program

Sunday

FUNDAMENTALS PREP | Week 1 Day 1 | STRENGTH

Warm Up I

10 minute row, run or bike. Easy pace

Warm Up II

2x5 Wall Squat 2x10 Shoulder Dislocate 2x10 Air Squat 2x10 Overhead Squat with PVC 2x5 Goblet Squat @ 25#

Front Squat

1 x 1

Air Squat

8 x 20

Rest

8 x 0:10

Push Press

8 x 0:20

Rest

8 x 0:10

Front-Leaning Rest (FLR)

1 x 5:00

Monday

FUNDAMENTALS PREP | Week 1 Day 2 | POWER ENDURANCE

Warm Up I

10 minute row, run or bike. Easy pace

Warm Up II

3x10 Shoulder dislocate 3x10 OHS @ PVC 3x10 Push Up 3x5 Goblet Squat @ 35#

Work up to 50% Deadlift 1RM

Work up to 50% of your Deadlift 1RM

Deadlift

5 x 5

Bear Crawl

5 x 30

Box Jump

5 x 10

Rest

Rowing

1 x 10:00

Tuesday

FUNDAMENTALS PREP | Week 1 Day 3 | PROGRESSION

Warm Up I

10 minute row, run or bike. Easy pace

Warm Up II

2x5 Wall Squat 2x10 Air Squat 2x5 Goblet Squat @ 25#

Strength/Power

Gym Jones Named Workout | "Those Burpees Suck"

For time: 10x pull ups 20x Kbs (24/16kg) 30x box jumps (24/20") 40x push ups 50x sit ups 60x burpees 10x pull ups For time Record your time for the leaderboard! Fastest time ever recorded for men is 7:11, for women 8:06

Cool Down

Cool down as desired! 10-15 minutes.

Wednesday

FUNDAMENTALS PREP | Week 1 Day 4 | RECOVERY

Rowing

1 x 10:00

Rowing

10 x 0:30

Rest

10 x 1:30

Cool Down

Cool down as desired, 10 minutes.

Thursday

FUNDAMENTALS PREP | Week 1 Day 5 | PROGRESSION

Warm Up I

10 minute row, run or bike. Easy pace

Warm Up II

3x5 Wall Squat 3x10 Air Squat 3x5 Goblet Squat @ 25#

Skill Work / Practice

Practice pull ups, squats, push ups, sit ups

Circuit

50x Bodyweight Row from Barbell + 30x Turkish Get Ups @ 25#/15# + 50x Push Ups + 30x Turkish Get Ups @ 25#/15# + 50x Air Squat + 30x Turkish Get Ups @ 25#/15# + 100x Sit Ups + 30x Turkish Get Ups @ 25#/15# + *** Women complete 15x pull ups and 50x push ups

Cool Down

Cool down as desired! 10-15 minutes.

Friday

FUNDAMENTALS PREP | Week 1 Day 6 | RECOVERY

60 Minute Active Recovery

60 minute cardiovascular activity (i.e. row, ski, bike, run) @ 70-80% MHR.

Saturday

FUNDAMENTALS PREP | Week 1 Day 7 | REST

REST

REST! Eat well, hydrate, foam roll, and get some extra sleep if you can.

Coaches