TMD IN-HOME TRAINING

As part of our training program we have expanded to include in home training. We are now offering a discounted rate for youth under the age of 18 years old. In home training offers a great start towards developing a solid foundation and understanding how to become an effective mover.

WHAT WE DO

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THE BENEFIT OF IN HOME TRAINING

  • “Youth are able to start their development in more of a comfortable setting. The edge of competition may intimidate some at first as they begin their training journey. A more personable and welcoming one on one setting allows youth the advantage to better focus on coaching tips and prepare mentally before next level competition”

     - Ezra Millington (Professional Trainer)

  • “The attention of the trainer isn’t divided amongst a team but focused fully on YOU!”

     - Ezra Millington (Development Coach)

TRAINING HIGHLIGHTS

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GET PUMPED! YOUR RESULTS ARE LOADING…

  1. Improve Habits 90%
  2. Improve Energy 70%
  3. Transform Mindset 100%

TRAINERS MINDSET

“Don’t expect things to work out if your not willing to put the work in” - Totalmandevelopment

TOTAL MAN DEVELOPMENT’s 4 PHASES OF TRAINING

Foundation Phase
Building Phase
Burning Phase
Strength & Conditioning Phase

EASY 2 TRAIN

  • FUN
    Fun interactive but effective training that begins to place an emphasis on challenging development from a young age.
  • FOCUS
    While the brain is still rapidly developing, learning how to focus under minimal stress through exercise is extremely beneficial for youth.
  • FUTURE
    Learning to envision the end of an exercise or training day helps push through uncomfort with passion and purpose. These are the same fundamental principles they will need for their future.

6 BASIC MOVEMENT PATTERNS

  • PUSH
    Movment: Horizontal adduction and elbow extension                              Primary muscles worked: pectoralis major, anterior deltoid, triceps brachii

    How to Perform: Lie in a prone pushup position with eyes roughly in line between both hands. Begin to bend elbows while maintaining a proper alignment (neutral spine and strait legs) while squeezing your glutes. Have your chest come down 1 to 2 inches from the floor before driving back up through the heel of your palms to a starting position.

  • PULL
    Movement: Scapular retraction, shoulder extension, elbow flexion.    Primary muscles worked: Rhomboids, midtrapezius, latissimus dorsi, teres major, posterior deltoid, biceps brachii.                              How to Perfom: Plant feet firmly against the floor with hips hinged and knees slightly bent.

    Lean forward so your chest is over your knees sand keep a natural arch in the lower back.

  • TWIST
    Movement: Transverse abdominis, hips, lower back, overall spinal flexion.

    Primary muscles worked: Rectus Abdominis                                      How to Perform: Flex the torso and contract your core pulling the ribs towards the pelvis. Keep the neck neutral to avoid strain during movement.

  • SQUAT
    Movement: Hip extension, knee extension, plantar flexion.        Primary muscles worked: Hip extensors (gluteus maximus and hamstrings), hip adductors, gastrocnemius, quadricepts, spinal extensors.                                                                                                                How to Perform: The feet should be wider than shoulder width apart with a slight external rotation. Knees and hips should be flexed and the spine and neck should be in neutral position.

  • HINGE
    Movement: Hip extension, core contraction and glute flexion.  

    Primary Muscles worked: Upper thigh, pelvis, hamstrings, glute medius and maximus.                                                                                      How to Perform: Transfer your weight from the front portion of the foot towards the heel while at the same time bending your knees and sticking your butt out the back.

  • LUNGE
    Movement: Hip flexion and extension                                                         How to Perform: Step forward into a lunge while maintaining a chest over knee and knee over toe alignment. drop the last thing 

    Primary Muscles worked: Glutes Medius and maximus, core, hamstrings 

WANT TO TRAIN LIKE A PRO? TRY MY ACTUAL FOUNDATION PHASE FOR A WEEK!

Day 1: 100 Pushups in 6:08                Day 2: 100 Stationary Alternating Lunges 4:56      Day 3: 50 Burpees in 4:32
            100 Sit ups in 1:33                             50 Single Leg Romanian Deadlifts 4:02                 50 Leg Raises in 2:21
              100 Squats in 3:07                           25 Nordic Curls 1:57                                              100 Russian Twists 3:03
              100 lunges 3:35                               50 Stability Ball Jackknifes 2:55               50 Elevated Split Squat Jumps 2:57 
 
                                                            
 
 
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