Spring Strength Sessions for Endurance Athletes
Monday March 30th 2009, 7:43 pm by Piotr Filed under: All,Fitness,Running,XC Skiing

XC Skiers and Endurance Athletes!

Go!Training Spring Strength Sessions for Endurance Athletes:
 March 31- June 2.  Tuesday and Friday mornings, 6:50am-8:45am.
 
Join Go Training for some challenging spring strength training.  This is an excellent time of year to build strength as you prepare for the higher volume of the summer.
All session will begin at 6:50am with a 10 min run and warm up exercises (outside, so come prepared with appropriate clothes).  We will use a variety of free weights, machines, and body weights. We will work on general strength, as well as injury prevention around the knee, ankle and shoulder.  Core exercises will feature prominently in our training.   All athletes will receive a copy of a 10 week strength plan. 
 
When: Meeting Tuesdays and Friday morning from 6:50am-8:45am
 
Where:  Los Campeones Gym, 2721 E. Franklin Ave, Mpls, 55406, 612/333-8181.  Take Riverside, 25th Ave exit off Hywy 94.  Go south to Franklin and the gym is on the corner of 28th Ave and Franklin St.
 
How much:  You need to purchase two months of membership at Los Campeoneos at $35 per month (bring check to the gym). Please come a few minutes early so you have time to sign up.  Cost for Go Training Spring session $125 (registration below).
 
Who:  This class is designed for endurance athletes looking to improve power and prevent injury.  If you are currently injured, or have sigificant lower back issues, this may not be a good group for you.  Please call Piotr at 952/237-0765
 
Registration: Bring the form and checks to class. 
 
What to bring to class:  bring running gear for outside warm up and cool down.   Clipboard and pencil for recording.  Waterbottle, dry clothes, and post training snack for after training.  Showers and towels are available at Los Campeones at no additional cost.

2009 Go Training- Spring Strength Sessions

Name:_______________________________________________

Address:_____________________________________________

City, Zip_____________________________________________

Phone_______________________________________________

Email (REQUIRED)____________________________________

Emergency Contact with phone___________________________

Health issues that could affect your training_________________
____________________________________________________
____________________________________________________

 Cost:  $125  - checks to Go! Training

  note – this  does not include Los Campeones membership which is $35 per month.  Los Campeones membership needs to be paid at your first session remember to bring your check book.

         

 PAYMENT INSTRUCTIONS:                      Go! Training

Please make checks out to:                                 4845 Emerson Ave S.

                                                                          Minneapolis, MN 55419

 

WAIVER AND RELEASE OF LIABILITY 

Identification of Risk.  I, _________________________________, know that physical training for cross country skiing, running, biking, general fitness or strength involves risk of injury or property damage, which includes serious injury, including permanent disability and death.  I understand that these injuries might result not only from my actions, but the actions, inactions, or negligence of others.

 

Assumption of Risk.  I agree that I am responsible for my health and safety while training for and participating in cross country skiing, running, biking ,general fitness and strength training, including any other sports or exercises I may participate in to further my training.  I assume all risks, both known and unknown, connected with my participation.  I understand that any physical training program should only be undertaken after a full examination by, and receipt of permission from, my doctor.

Waiver.  Being aware of the risks and willing to assume them, I waive, release, and hold Go!Training, Piotr Bednarski, and owners/lessors of used premises from all claims for liability, injury, loss, wrongful death or property damage connected with my training plan and program and the exercises and sports that I undertake in order to further my training.  I intend for this waiver and release to also apply to my relatives, personal representatives, heirs, beneficiaries, next of kin, and assigns.

Insurance.  I currently have, and agree to maintain throughout the time I participate, sufficient medical and accident insurance.  I understand that this is my responsibility and release any one else from providing it for me.

I have read this agreement and waiver carefully, understand that I give up substantial rights by signing it, and sign it voluntarily.

________________________________________________________Date____________________

Participant’s signature

For participants under age 18:

I consent to the above person’s participation in training for cross country skiing, running, biking or general fitness and strength.  I acknowledge that I assume all risks, known and unknown, and waive all claims in advance.

________________________________________________________Date______________________

Parent/guardian’s signature


 
Piotr Bednarski
Go! Training – Endurance Training Service
4845 Emerson Ave S.
Minneapolis, MN 55419   

 

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