GENPREP
GENERAL PHYSICAL PREPAREDNESS
LEVEL 3+
$45
PER MONTH
THE GENPREP PROGRAMS ARE DESIGNED FOR LEVEL 3+ ATHLETES WHO ARE LOOKING TO IMPROVE THEIR GENERAL STRENGTH, POWER ENDURANCE AND MUSCULAR ENDURANCE “ACROSS THE BOARD” SO THEY WILL BE READY FOR ANYTHING.GENPREP MEMBERSHIP INCLUDES ACCESS TO THE MONTHLY GAC PROGRAM, WHICH IS THE PRIMARY STRENGTH AND CONDITIONING PROGRAM FOR THE PHYSICAL MEMBERS OF THE MILL GYM. ADDITIONALLY, THERE ARE PROGRAMS TO IMPROVE YOUR STRENGTH & CONDITIONING WITH MINIMAL OR NO GEAR, WHEN ACCESS TO A FULLY EQUIPPED GYM IS NOT POSSIBLE.GENPREP PROGRAMS
GAC APRIL 2022
FOUNDATION
LEVEL 3+
THE GAC IS OUR PRIMARY STRENGTH AND CONDITIONING PROGRAM FOR OUR PHYSICAL MEMBERS. IT IS AN OVERALL GENERAL PHYSICAL CONDITIONING PROGRAM WHICH INCORPORATES THE REQUIREMENTS TO PREPARE YOU TO BE ABLE TO RUN, SWIM, CARRY, CLIMB AND FIGHT.
IN THIS 5 WEEK PROGRAM YOU WILL REFOCUS ON RANGE-OF-MOTION, TECHNIQUE, MOBILITY AND FLEXIBILITY DEVELOPMENT WHILE MAINTAINING STRENGTH AND CONDITIONING LEVELS. THIS PERIOD ALSO PROVIDES TIME TO WORK THROUGH ANY NIGGLES AND/OR MOVEMENT RESTRICTIONS IN PREPARATION FOR A STRENGTH FOCUS IN THE NEXT CYCLE.
THIS PROGRAM IS 5 WEEKS LONG. THERE ARE 1 OR 2 SESSIONS PER DAY, 6 DAYS PER WEEK. 10 TOTAL TRAINING SESSIONS PER WEEK.
CARDIO CRUISER
LEVEL 3+
THE CARDIO CRUISER PROGRAM IS COMPRISED OF CIRCUIT-BASED WORKOUTS FEATURING NON-TECHNICAL LIFTS, BODYWEIGHT MOVEMENTS & CARDIO EXERCISES. THE GOAL IS TO IMPROVE YOUR WORK CAPACITY WHILE REMAINING IN AN AEROBIC STATE.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 4 DAYS PER WEEK. 4 TOTAL TRAINING SESSIONS PER WEEK.
KETTLEBELL
LEVEL 3+
A PROGRAM YOU CAN DO INDOORS/OUTDOORS WITH VERY MINIMAL OR NO EQUIPMENT, THE KETTLEBELL PROGRAM IS DESIGNED FOR ATHLETES WHO HAVE ACCESS TO A LIMITED AMOUNT OF EQUIPMENT, NAMELY A KETTLEBELL, SKIPPING-ROPE, PULL-UP BAR AND A PLY-BOX.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 5 DAYS PER WEEK. 5 TOTAL TRAINING SESSIONS PER WEEK.
NO GEAR
LEVEL 3+
IF YOU DON’T HAVE ACCESS TO ANY GEAR THEN THIS IS THE PROGRAM FOR YOU. WE HAVE PROGRAMMED A LARGE VARIETY OF MOVEMENTS TO KEEP YOU FIT WHEN YOU DON’T HAVE ACCESS TO GYM EQUIPMENT. IN SOME CASES YOU MAY HAVE TO IMPROVISE BY FINDING OBJECTS WHICH CAN ADD A LEVEL OF RESISTANCE BUT IN MOST CASES YOU WON’T NEED ANY GEAR AT ALL.
THIS IS A 6 WEEK PROGRAM. 1 SESSION PER DAY, 4 DAYS PER WEEK. 4 TOTAL TRAINING SESSIONS PER WEEK.
