Elite Fitness Solutions
Athlete Development Program!
Tobi Fisk is offering a 4 week sports performance program through out the summer for individual athletes and teams. Our program is developed with the total athlete in mind. We start with core conditioning and then develop explosive athletes through a functional strength and power program. We are different than your average program in a couple of ways. We focus on correct form and technique and then add intensity in order to achieve optimal results. We test each participant in a number of fitness disciplines and then retest at the end of the program. We guarantee results in performance.
How we get results:
- Dynamic warm up, reduces injuries and prepares the body for harder work.
- Core and Muscle Activation Component
- Speed, Agility and Plyometric Component.
- Strength and Power Component
- “Crossfit style” High Intensity Circuit component.
“Most programs only focus on intensity and run your athletes to death, this does not make them better, just tired and usually injured.”
- Times: T/Th/Sa or M/W/Fr
- Where: Your place or ours, you choose. We have a location in Coppell and in Lewisville, but will be glad to travel to you.
- Trainer: Tobi Fisk and Elite Staff
- Group Size and Cost (6 Athlete Minimum for Group Pricing)
- 1-2 Athletes $75 first Athlete then $15 per Athlete per session up to 5
- 6-10 Athletes (12 sessions) $225.00
- 11-20 Athletes (12 sessions) $185.00
***Add $50 per athlete if our team comes to your place. All we need is a field.
Contact Tobi Fisk for more information or to sign up.
Tobi Fisk H.P.S (Human Performance Specialist)
214-552-8837
tobi.fisk@verizon.net
www.tobifisk.blogspot.com
Monday, July 13, 2009
Friday, May 1, 2009
Coppell Cheer Program 2009
I was very impressed with the Coppell Cheer Leaders, they tested extremely well last week. We tested these athletes in Tabata Squats, Shuttle Runs, Planks, Push Ups, and Broad Jumps. This gave us a good amount of data to see what kind of athletes we will be working with. We hope to improve the overall conditioning of the Coppell Cheerleaders, specifically in the areas leg strength and power, core strength and core stability, flexibility and upper body strength. I will update this blog with workouts over the next few weeks. I will also post test results before and after. Keep checking blog for some great new workouts.
Saturday, February 7, 2009
Rowing, Spinning, and Chest
This is a fun workout. Nice change of pace from the standard stuff.
2,000 Meter Row on Concept 2 rower for time. Keep watts at least 1- 1.5 times body weight
20 min spin bike ride keep heart rate at least 80%
Bench Press- Follow progression and time record the sets, reps, and weights and time to finish and heaviest weight lifted. start sets every 90 seconds, not 90 seconds rest. Start on 0 then set 2 at 180 seconds, then set 3 at 240 seconds, then set 5 at 300 seconds(5minutes) ect.......
Set 1. 1/2 bw to failure ( at least 30 reps)
set 2. +20 lbs
set 3. +20 lbs
set 4. +20 lbs
set 5. +10lbs
set 6. +10lbs
set 7. +10 lbs
set 8. +10lbs
set 9,10, 11, 12 + 5lbs
Hopefully you see the progression. Try this workout once every 10 days. Your bench press strength will go through the roof. Record data and send to me. I am curious to see your improvement over 6 workouts or 60 days.
Train Hard,
Tobi
2,000 Meter Row on Concept 2 rower for time. Keep watts at least 1- 1.5 times body weight
20 min spin bike ride keep heart rate at least 80%
Bench Press- Follow progression and time record the sets, reps, and weights and time to finish and heaviest weight lifted. start sets every 90 seconds, not 90 seconds rest. Start on 0 then set 2 at 180 seconds, then set 3 at 240 seconds, then set 5 at 300 seconds(5minutes) ect.......
Set 1. 1/2 bw to failure ( at least 30 reps)
set 2. +20 lbs
set 3. +20 lbs
set 4. +20 lbs
set 5. +10lbs
set 6. +10lbs
set 7. +10 lbs
set 8. +10lbs
set 9,10, 11, 12 + 5lbs
Hopefully you see the progression. Try this workout once every 10 days. Your bench press strength will go through the roof. Record data and send to me. I am curious to see your improvement over 6 workouts or 60 days.
Train Hard,
Tobi
Tuesday, January 13, 2009
Elite Fitness Total Body Plyometrics
I hope to have some video to go with this soon. Some of the exercises and definitions may differ, especially if you have not worked with any of our staff.
Warm up
15 minutes bike.
2x 25 air squats
2x 20 walking lunges
2x 10 pushups
2x10 fwd/ abck arm circles
2x10 walking burpees for ROM
2x 25 jumping jack
Workout:
circuit 1 (3 sets)
Corkscrew Woods Chops 1x 10/10 with 10 lb med ball
Med Ball Squat jumps(floor to ceiling with MB)
Parkour Pushups(plyo push ups with a tuck jump)
Circuit 2 (3 sets)
Kipping Pull ups 1x6
1 leg squat foot in front 1x 8/8
walking all 4s plank on physio ball 1x8
Circuit 3 (2 sets)
physio ball push ups with abb tuck 1x 10
rotational candlestick abbs with physio ball 1x 10
Lots of stretching afterwords, enjoy!!!!!!!!!!
This workout takes less than 1hr with stretching and burns close to 700 calories. It does require a significant amount of strength and coordination.
Train Hard,
Tobi
Warm up
15 minutes bike.
2x 25 air squats
2x 20 walking lunges
2x 10 pushups
2x10 fwd/ abck arm circles
2x10 walking burpees for ROM
2x 25 jumping jack
Workout:
circuit 1 (3 sets)
Corkscrew Woods Chops 1x 10/10 with 10 lb med ball
Med Ball Squat jumps(floor to ceiling with MB)
Parkour Pushups(plyo push ups with a tuck jump)
Circuit 2 (3 sets)
Kipping Pull ups 1x6
1 leg squat foot in front 1x 8/8
walking all 4s plank on physio ball 1x8
Circuit 3 (2 sets)
physio ball push ups with abb tuck 1x 10
rotational candlestick abbs with physio ball 1x 10
Lots of stretching afterwords, enjoy!!!!!!!!!!
This workout takes less than 1hr with stretching and burns close to 700 calories. It does require a significant amount of strength and coordination.
Train Hard,
Tobi
Friday, December 12, 2008
High School Female Athletes Must Squat!!!!
Get Stronger and more powerful!
With out strength and power you will not get quicker, faster, or dominate your sport the way you could!
The first thing you must do is learn to squat. If you can not properly squat and maintain good form you will never be able to develop your hips for power and speed. I am clear there are multiple ways to do squats, but the basics are the basics.
Pictures of how to squat will be on this site soon.
Until then look up proper squats or air squats at Crossfit.com
Look up common mistakes and how to correct the mistakes. Correct these simple problems and athletic performance improves the day it clicks. When you get it, you got it.....
I have been working with two of the better High School female tennis players in the area over the last several months and the thing that is helping them develop is the 15-20 minutes I spend teaching them to squat and improve range of motion. It is truly amazing to see the lights come on for these girls.
So parents get your athlete a good coach that teaches them how to squat properly, all other explosive power exercises will start with your athlete being able to squat.
Train Hard, Train Smart, Eat Right!!!!
Tobi
tobi.fisk@gmail.com
214-552-8837
With out strength and power you will not get quicker, faster, or dominate your sport the way you could!
The first thing you must do is learn to squat. If you can not properly squat and maintain good form you will never be able to develop your hips for power and speed. I am clear there are multiple ways to do squats, but the basics are the basics.
Pictures of how to squat will be on this site soon.
Until then look up proper squats or air squats at Crossfit.com
Look up common mistakes and how to correct the mistakes. Correct these simple problems and athletic performance improves the day it clicks. When you get it, you got it.....
I have been working with two of the better High School female tennis players in the area over the last several months and the thing that is helping them develop is the 15-20 minutes I spend teaching them to squat and improve range of motion. It is truly amazing to see the lights come on for these girls.
So parents get your athlete a good coach that teaches them how to squat properly, all other explosive power exercises will start with your athlete being able to squat.
Train Hard, Train Smart, Eat Right!!!!
Tobi
tobi.fisk@gmail.com
214-552-8837
Northview Women Boot Camp #5 workout
Ok Ladies this is a burner:
Run 3 minutes
do 30 trx pull ups( or some type of pull up exercise, lat pull in a traditional Gym)
run 3 minutes
50 push ups on knees
run 3 minutes
70 full situps
run 3 minutes
90 full bw squats
run 3 minutes
pass out and stretch or stretch and pass out.
try this workout about once every 12-14 days.
Peace out--
Tobi
Run 3 minutes
do 30 trx pull ups( or some type of pull up exercise, lat pull in a traditional Gym)
run 3 minutes
50 push ups on knees
run 3 minutes
70 full situps
run 3 minutes
90 full bw squats
run 3 minutes
pass out and stretch or stretch and pass out.
try this workout about once every 12-14 days.
Peace out--
Tobi
Wednesday, December 3, 2008
Gettin Results?
What Stops You?
Have you thought about Fear?
Why Not?
It stops most people.
What could it be?
Fear of ????
What is it for you!
More To Come, untill then think about what you think about, you may be surprised.
Tobi
Have you thought about Fear?
Why Not?
It stops most people.
What could it be?
Fear of ????
What is it for you!
More To Come, untill then think about what you think about, you may be surprised.
Tobi
Try this Workout 21-15-9
Sumo Deadlift Hi Pulls
Chin ups or assisted chins
Perfect push ups or clapping push ups
Dips
20 inch Box jumps
Do all 5 exercises in a circuit and complete 21 reps first set, then 15 reps, then 9 reps the 3rd set.
Start with a moderate weight but a challenging weight and knowck it out the workout should take less than 25 minutes even with rest.
Train Hard, Train Smart, Eat Right,
Tobi
Chin ups or assisted chins
Perfect push ups or clapping push ups
Dips
20 inch Box jumps
Do all 5 exercises in a circuit and complete 21 reps first set, then 15 reps, then 9 reps the 3rd set.
Start with a moderate weight but a challenging weight and knowck it out the workout should take less than 25 minutes even with rest.
Train Hard, Train Smart, Eat Right,
Tobi
Friday, November 14, 2008
Tennis Agility Test High School
Here is a good agility test, with a power component for High School Athletes. Is use it for Tennis Players.
Standing Broad Jump 1st try__________, 2nd___________.(ft and inches)
Rest 2 min
Lateral Agility Using Foam Rollers
- lateral step test 5 reps, Time1_________, Time 2________. (rest 1min btw sets 1 and 2)
Rest 2 min
T agility Run on Court Time 1_________, Time 2________. (rest 1min btw sets 1 and 2)
Rest 2min
Pro agility Test Time 1_________, Time 2________. (rest 1min btw 1 and 2)
Rest 2min
Tennis court shuttle run Time 1_________, Time 2________.(rest 1min btw 1 and 2)
(sideline and back is one rep, must do 6 reps touching line for it to count)
Total time to perform the sets of each exercise will give you the athletes score. Ex. if all 4 exercise took exaclty 1min to perofrm the athletes score would be 8min or 480 seconds.
Use both times and add them up Athlets score is _________(This test is specific and measurable if reps and sets are performed corectly, it is also best if you stick to the order and the rest periods exactly so there are not so many variables) Please respond back with your athlets age, sport, and score.
For the Broad jump just keep the best jump and record.
Standing Broad Jump 1st try__________, 2nd___________.(ft and inches)
Rest 2 min
Lateral Agility Using Foam Rollers
- lateral step test 5 reps, Time1_________, Time 2________. (rest 1min btw sets 1 and 2)
Rest 2 min
T agility Run on Court Time 1_________, Time 2________. (rest 1min btw sets 1 and 2)
Rest 2min
Pro agility Test Time 1_________, Time 2________. (rest 1min btw 1 and 2)
Rest 2min
Tennis court shuttle run Time 1_________, Time 2________.(rest 1min btw 1 and 2)
(sideline and back is one rep, must do 6 reps touching line for it to count)
Total time to perform the sets of each exercise will give you the athletes score. Ex. if all 4 exercise took exaclty 1min to perofrm the athletes score would be 8min or 480 seconds.
Use both times and add them up Athlets score is _________(This test is specific and measurable if reps and sets are performed corectly, it is also best if you stick to the order and the rest periods exactly so there are not so many variables) Please respond back with your athlets age, sport, and score.
For the Broad jump just keep the best jump and record.
Fat Burning Sprint Workout #1
This is for anyone wanting to train hard in and train smart in a short period of time. The only thing is you have to be willing to try to run as fast as you can safely. In other words push hard.
10 minute warmup
Jog 2 minutes
shoulder circles 10 fwd 10 back
toe touches 10 rapid fire
10 air squats(Body Weight Squts)
10 jumping jacks
10 push ups
Repeat 1x
Speed Ladder
-2 ft forward
-2 ft each side
- Icky Shuffle
- Hip Hops
repeat 2-3x
Light stretching if needed, nothing major
Workout
6x 20 yard sprints ( Walk back recovery)
1min break
5 x 50 yd sprints( 45 recovery)
1min break
4 x 100 yd sprints (1:30 recovery)
2 min break
4 x 10 tuck jumps( rapid fire)
Stretch appropriately!!! IF needed roll out on Black Foam Roller( reduces soreness and speeds recovery)
10 minute warmup
Jog 2 minutes
shoulder circles 10 fwd 10 back
toe touches 10 rapid fire
10 air squats(Body Weight Squts)
10 jumping jacks
10 push ups
Repeat 1x
Speed Ladder
-2 ft forward
-2 ft each side
- Icky Shuffle
- Hip Hops
repeat 2-3x
Light stretching if needed, nothing major
Workout
6x 20 yard sprints ( Walk back recovery)
1min break
5 x 50 yd sprints( 45 recovery)
1min break
4 x 100 yd sprints (1:30 recovery)
2 min break
4 x 10 tuck jumps( rapid fire)
Stretch appropriately!!! IF needed roll out on Black Foam Roller( reduces soreness and speeds recovery)
Saturday, November 8, 2008
My Level 1 Crossfit Experience
I have been a trainer for 13+ years and have stayed current with certs and continuing education. I specialize in high level functional fitness. I found a program that talked my language, a language I have had a hard time communicating to the public.
Crossfit specializes in high level functional fitness. When I say high level I mean intensity is cranked way up, technique is taught and expected at a high level, focus is high, goals can be measured and practice is a must.
They use a term called scalable, which in turn means anybody can do the workouts if you scale them down to the level the athletes are participating at. In other words program and teach at the level of the athlete.
I can see how Crossfit could get a bad rap, from the outside it looks like the trainers are pushing only crazy, ridiculously intense workouts to all. I found this not to be true. They teach form to the best of their ability and then require that form be executed as perfect as possible before intensity is brought into the workout.
Once the basics are mastered and required skills are in place the athlete better watch out because intensity is the name of the game.
Is Crossfit the real deal? I say yes. A good trainer is a must, not just some one who can yell at you and make you puke.....this may happen but that should be a side benefit of your workout not the main focus.
As I continue my Crossfit Journey I will keep you posted. I look forward to trying to incorporate this style of workout with many of my clients and camps.
If you want to see the what it is all about go to http://www.crossfit.com/ go deeper than just looking at the pictures and the videos, read a little or even better read allot. Get educated on what is being taught there is more to it than one might be led to believe.
Investigate, you may learn something. I did!!!
If you want to try a crossfit workout call me I have a location in Coppell and in Lewisville, I would to introduce you to a new yet old way to get fit....
Tobi Fisk
214-552-8837
Crossfit specializes in high level functional fitness. When I say high level I mean intensity is cranked way up, technique is taught and expected at a high level, focus is high, goals can be measured and practice is a must.
They use a term called scalable, which in turn means anybody can do the workouts if you scale them down to the level the athletes are participating at. In other words program and teach at the level of the athlete.
I can see how Crossfit could get a bad rap, from the outside it looks like the trainers are pushing only crazy, ridiculously intense workouts to all. I found this not to be true. They teach form to the best of their ability and then require that form be executed as perfect as possible before intensity is brought into the workout.
Once the basics are mastered and required skills are in place the athlete better watch out because intensity is the name of the game.
Is Crossfit the real deal? I say yes. A good trainer is a must, not just some one who can yell at you and make you puke.....this may happen but that should be a side benefit of your workout not the main focus.
As I continue my Crossfit Journey I will keep you posted. I look forward to trying to incorporate this style of workout with many of my clients and camps.
If you want to see the what it is all about go to http://www.crossfit.com/ go deeper than just looking at the pictures and the videos, read a little or even better read allot. Get educated on what is being taught there is more to it than one might be led to believe.
Investigate, you may learn something. I did!!!
If you want to try a crossfit workout call me I have a location in Coppell and in Lewisville, I would to introduce you to a new yet old way to get fit....
Tobi Fisk
214-552-8837
Myofascial Release using Rollers
How to keep the knees, hips and back feeling better.
First of all just start. Get a roller, I like the black hi density rollers, my wife likes the pink low dinsity rollers. She is much smaller than and I and has alot less muscle mass. That said I know many women that use the Hi density black rollers with no problems.
Start:
IT/TFL 3-5 min per leg (keep leg as soft as possible and slowly roll up and down the IT/Tfl. Go even slower over the very tender spots and try to work out the tissue.
Hamstrings 1-2 min per leg
Upper Quads and Flexors 1-2 min per side
Lumbar and thoracic spine: 5-10 times up and down the spine
I have found that foam rolling helps all athletes, football players, hockey players, cyclist, runners, crossfitters, gym rats. This tool is even more valuable for my athletes over 30.
Incorporate this into your workouts try to spend a few minutes before and a few minutes after your workout. The soreness and normal aches that you usually have especially in the knees, hips, and low back is dramatically reduced or eliminated.
More to come about foam rolling!!!!
This stuff really works call if you are in Coppell or Flowermound and want to learn how to use a $25 dollar product that will blow your mind and release your muscle.
First of all just start. Get a roller, I like the black hi density rollers, my wife likes the pink low dinsity rollers. She is much smaller than and I and has alot less muscle mass. That said I know many women that use the Hi density black rollers with no problems.
Start:
IT/TFL 3-5 min per leg (keep leg as soft as possible and slowly roll up and down the IT/Tfl. Go even slower over the very tender spots and try to work out the tissue.
Hamstrings 1-2 min per leg
Upper Quads and Flexors 1-2 min per side
Lumbar and thoracic spine: 5-10 times up and down the spine
I have found that foam rolling helps all athletes, football players, hockey players, cyclist, runners, crossfitters, gym rats. This tool is even more valuable for my athletes over 30.
Incorporate this into your workouts try to spend a few minutes before and a few minutes after your workout. The soreness and normal aches that you usually have especially in the knees, hips, and low back is dramatically reduced or eliminated.
More to come about foam rolling!!!!
This stuff really works call if you are in Coppell or Flowermound and want to learn how to use a $25 dollar product that will blow your mind and release your muscle.
Simple intense warm up and workout 0001
Try this:
Warm up:
10 shoulder cicircles fwd/ back
25 jumping jacks
20 yds hi knee skips
20 yds butt kicks
10 yard tin soldiers
10 yards single leg walking rdl
25 yds Carioka rt/ 25 yds lft
10 push ups
15 air squats
10 standing tuck crunches
Rest if needed and repeat
Intense workout at any local park( any type of jungle gym equipment)
also can be performed in any gym in america with a dip bar and a pull up bar.
10 pull ups
10 dips
10 chin ups
10 dips
Run 2min as fast as possible
Rest 2min and repeat 4 times
Entire workout should take 30 min or less.....Add this to your workout routine 1 time per week to crank up the intensity and the results.
For info on Creative intense workouts contact:
Warm up:
10 shoulder cicircles fwd/ back
25 jumping jacks
20 yds hi knee skips
20 yds butt kicks
10 yard tin soldiers
10 yards single leg walking rdl
25 yds Carioka rt/ 25 yds lft
10 push ups
15 air squats
10 standing tuck crunches
Rest if needed and repeat
Intense workout at any local park( any type of jungle gym equipment)
also can be performed in any gym in america with a dip bar and a pull up bar.
10 pull ups
10 dips
10 chin ups
10 dips
Run 2min as fast as possible
Rest 2min and repeat 4 times
Entire workout should take 30 min or less.....Add this to your workout routine 1 time per week to crank up the intensity and the results.
For info on Creative intense workouts contact:
Tobi Fisk
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