1. About Us

2. About Us
Connecticut Sports And Fitness Is A Cutting Edge Training Facility Which Provides
Athletes The Tools To Build Strength, Endurance And Confidence To Realize Their
Full Athletic Potential.
More Than Just A Fitness Facility, We Are A Fitness Community In Which
Camaraderie Is Valued And Everyone Feels Included.
•For Those Highly Competitive – We Will Stretch Your Limits With Inspirational
And Motivational Training.
•For Those Who Want To Commit To Maximizing Health Or Work On Skill
Development – We Are Here To Provide The Support And Expertise You Need.

3. Mission Statement
Our Mission Is To Motivate Athletes To Commit To A Healthy Lifestyle In A Fun
And Non-Intimidating Facility. We Emphasize The Importance Of Taking Care Of
The Physical Body And Provide Plenty Of Opportunities For Everyone To Do So.
Community Is Important To Us, Therefore We Encourage Camaraderie In Team
Sports And Throughout The Facility. We Aim To Make Everyone Feel Valued And
Right At Home.
We Commit To Providing Excellent Services, Top-Notch Programs And Friendly,
Professional Staff. It Is Our Goal To Be The Premiere Source Of Health And Fitness
Among Athletes And Contribute To Their Success In The Gym, On The Playing
Field And Out In The World!

4. Unique Differentiators
Focus On Youth And Young Adult Athletic Development
1. Training Approach Is: Constantly Varying, High Intensity, Functional Movements
2. Constant Engagement Of The Core And Multiple Muscle Groups Through Combination
Movements
3. Hands-on Training – Constant Focus On Demand For Uncompromised Form And Technique
4. Unique Equipment Vs Traditional Gyms: Vertimax Training System, Multiuse Pull-up
Rig, Climbing Ropes, Battle Ropes, Rings, Bands, Tires, Speed Ladders, Jump Ropes, Running
Lanes, Rowers, Glute-Ham-Developer (GHD), Rebounders, Olympic Lifting
Movements, Sleds, Kettle Bells, Medicine Balls , Slam Balls, Air Runners, Air Squat Explosion
And Many Other Unique Mobility, Endurance, And Strength Combinations
5. Class Structure - Group Training With Other Elite Athletes
6. Training Cadence Structure - Metabolic Conditioning, Strength, Gymnastics, Speed Training
7. Workout Tracking Software, Leaderboard, Coach Notes, And Personal Achievement Tracking
8. Weekly And Daily Workout Planning, Customized For Sport Specific Readiness
9. Daily Skills Development –Focus On Improving Skills Of Complex Movements
10. Focus On Maximizing The Potential Of Each Athlete At Their Own Pace

5. Parent Information
1. FORM FIRST – We Will Focus 100% On FORM
However, Your Kids Will Not Master The Form Within The First Year And They Will
NOT Appear To Have Perfect Form – We Will Correct Form Step-by-step, Move By
Move And Attempt To Rein In Form As Often As Possible – BUT They Will Be Working
At Less Than 100% Perfection – And We Will Continue To Correct And They Will Make
Small Improvements EVERYDAY – Like Participation In Any Other Sport Or Hobby.
2. We Will Closely Monitor Form – And We Will Put Off Loading Any Exercise As Form
Allows! Together (You, Your Child's Feedback, And Our Training Staff) We Can Manage
Your Child‟s Progress - And We Will Do Our Very Best To Monitor And Add Resistance As
We Feel Your Child Is Capable.
3. The Workouts Will Be Very Hard
4. Your Athletes Will Be Pushed To Their Limits And Beyond
5. They Will Be Sore The Next Day – And It Is OK For Them To Keep Coming Back EVEN If
They Are Sore – Our Workouts Vary And Provide For Recovery
6. You Can Track The Progress Of Your Athlete Each Day By Logging Into Our Online Tracking
Software Called Wodify – For Information Ask Your Athlete Or See Our Trainers.

6. Training Programs – Goals
1. Continuously Fine Tune Technique And Form – Moves Are Complex And Take Years To Master
– Better The Technique The Better Your Overall Performance - Put The Work In Today To Be
Better Tomorrow.
2. Push Yourself Beyond Your Comfort Level – Find Your Maximum Abilities And Increase Them
3. Your Body Is THE Machine – You Take It With You When You Leave The Training Facility –
Provide The Proper Fuel And Rest And You Will Perform At Your Best
4. Constantly Varied Exercises Train You For The Unknown
5. Dropping Your Weight Is Encouraged, Find Your Max, And Keep Pushing – If You Cant Get The
Lift – Bail Out And Drop Your Weights
6. Work Hard, Replenish, Repeat
7. Your Workout Is Your Accountability – Don‟t Waste Your Time – Prepare Yourself To Perform
At Your Best, Rest, Hydrate And Feed Your Machine
8. Train Hard – Everyone In The Gym Is Here To Get Better – Respect Each Other
9. Train To Achieve And Exceed Your Goals – Set Them High And Get To Work
10. There Is Someone Just Like You, Warming Up With Your Max - There Is Always Room For
Improvement

7. Training Programs - Overall
• Classes Are 60 Minutes Of Constant Moving.
• Every Class Will Include A Proper Warm Up, Skill Work And The Workout
• A Workout Can Last Anywhere Between 3 Minutes To 30 Minutes Measured By
Time, Or Number Of Rounds In A Given Amount Of Time
• Workouts Are Tracked And Recorded Against Yourself And Others In The Gym –
This Helps Track Improvements Over Time
• You Know Your Body Best, So Take Breaks As Needed And Stay Hydrated
• The Workouts Are Designed To Be Difficult
• We Will Train You To Find Your Max And Push Passed It
• You Will Be Conditioned To Recover Faster, Move To The Next Movement, And Push
Through
• Breaks Are Encouraged, When They Are Absolutely Necessary
• Be Prepared To WORK HARD
• You Are In Training To Physically And Mentally Overcome What You Believe To Be
Too Difficult

8. Training Programs - Overall
• Workouts Are Scaled To Be Equally Difficult For ALL Athletes
• A Scaled Workout Does Not Mean An Easy Workout. 100% Effort Is Required –
Don‟t Cheat Yourself
• A Scaled Workout Can Also Mean Scaling UP – Increase Weight, Increase Reps Per
Second. Increase To Your Own Intensity
• Maximize Your Own Intensity – Don‟t Cheat Yourself
• A 5k Row Should Be As Difficult As 100 Pullups, 200 Pushups, 300 Situps And 400
Air Squats
• The Training Facility Is Your Playground
• Come Early, Stay Late - Spend Every Minute Working To Improve Some Facet Of
Your Sport
• The Competition Is Not Your Teammate
• Train With Your Team And Your Friends. If You Get Better Together The Whole
Team Benefits
• 4 Classes A Week Is Recommended To See Results
• Commitment, Dedication, Determination Is Required In Order To See Results

9. Training Programs - Programming
• 2 Days A Week Will Be Dedicated To Speed Training
• Ladder Drills, Cone Drills, Sled Drills, VertiMax
• Saturdays Will Be Team Workouts – Bring A Strong, Fit Friend
• Teams Of 2 Work Together To Get Through A Metcon Of Varying Intensity
• Sundays Are Open Gym
• Come In To Work On Your Strengths Or Weaknesses
• The Remainder Of The Week Is Focused On Endurance, Strength And Metabolic
Conditioning Where Each Day Will Focus On Each
• Our Workouts Are Constantly Varied To Train Yourself To Overcome The Unknowable
• Monthly Skill Of Focus Determined At Beginning Of Month And Retested At The End Of
The Month
• Workouts During The Month Will Be Customized To Continue To Improve The Monthly
Focus

10. Training Programs – Flexibility & Mobility
Stretching improves Flexibility and Strength
• Stretching Improves And Maintains Range Of Motion, Reduces Stiffness In Your
Joints, Reduces Soreness, Reduces The Risk Of Injury, Improves Mobility, And
Performance.
• Pre-Workout Dynamic Warm Up Increases Blood Flow, Heart Rate, And Body Temperature.
Examples Of Exercises In A Dynamic Warm Up Are: Butt Kicks, Skips, Frankenstein
Kicks, Lateral Lunges, Lunge And Reach, Carioca, Shuffles, Figure 4 Hold.
• Post Workout Slow Static Stretching Decreases Heart Rate And Body
Temperature, Increases Joint Mobility, And Breaks Down Lactic Acid Allowing Our Body To
Recover From The Workout And Calm Down. Examples Of Static Stretches Are: Pigeon
Pose, Downward Dog, Hamstring, Quadriceps, Figure Four, Hip Flexor, Etc.
• We Will Also Teach The Benefits Of Foam Rolling, Lacrosse Ball Rolling, And Body Work

11. Training Programs - Strength
Increase Strength = Increase Power
• Increase Overall Total Strength By Constantly Measuring 1, 3 & 5 Rep Max Lift
• Form Is KEY – No One Touches An Olympic Bar Until Proper Form Is
Demonstrated On Weightless PVC Training Pipe. Both The Trainer And The
Athlete Will Collaborate On Timing For Transition To Weights
• Proper Release Or „Dumping „Of The Bar Will Be Taught And Encouraged
• Increased Weight Increments Suggested And Monitored With Each And Every
Athlete
• Workouts Are „Scaled By Weight‟ To The Capability Of Each Athlete
• Strength Moves (And Variations)
Front Squat, Back Squat, Overhead Squat, Deadlift, Press, Push Press, Push
Jerk, Bench Press, Clean, Power Clean, Hang Clean, Thruster, Snatch

12. Training Programs – Metabolic Conditioning
Greater Metabolic Conditioning = Increase Aerobic Capacity
• Metabolic Conditioning Is Intended To Increase The Storage And
Delivery Of Energy For Any Activity – Increasing Your Aerobic
Activity Capacity
• Workouts May Include Weightlifting, Gymnastic Movements, And
Cardiovascular Exercises
• Scaled Options Are ALWAYS Available And Required Where Necessary

13. Training Programs – Speed
Strong Legs = More Speed
• Speed Comes Down To Horsepower And The Nervous System
• Focus Is To Increase The Horsepower, The Brakes, And The Accelerator
Which Requires Lower Body Strength And Lower Body Power
• Focus On “Agility” Ladder Drills Which Provide Excellent Multi-Planar
Dynamic Warm-up, Developing Brain-To-Muscle Connection For
Eccentric Strength And Stability - The Neural Perspective.
• Exercises Are Timed And Performance Is Measured Over Periods Of
Time

14. Training Programs – Team Workouts
Better Teams = Better Results
• Groups Workouts (Teams), Motivate Athletes To Perform At Higher
Levels
• Strategizes About Workouts According To The Team Members
Strengths And Weaknesses
• Workout Last Anywhere Between 20-40 Minutes Long
Strengthening The Aspect Of Teamwork Happens Well Before
The Team Takes The Field

15. Training Programs – Skill Work
Greater Skill = Better Performance
• Jump Rope (Single And Double Unders)
• Pulls Ups
• Chest To Bar
• Toes To Bar
• Knees To Elbows
• Muscle Ups
• Push Ups
• Hand Stand Pushups
• Rope Ascends
• Ring Dips
• Ladder Drills
• Cone Drills

16. Training Programs – Benchmark Fitness
Exercise Approach Result
Pullups Unbroken
Pushups Unbroken
Vertical jump – 3 attempts 3 Leap Attempts
Plank hold Time in Position
Row 500m Time to Row 500 Meters
Jump Rope Unbroken
Long Term Skill Set Work
Exercise Approach Result
Handstand pushups Unbroken
Ring dips Unbroken
Wall walks # Complete in 1 Minute
Ascends up the rope Total Ascends Unbroken

17. Specialized Equipment
Vertimax
• Incorporates A Low Load, High Velocity Specific Resistance Training Philosophy That
Allows Athletes To Rapidly Accelerate And Obtain Maximal Velocity On Every
Repetition.
• Specifically Recruits The Type B Fast Twitch Muscle Fibers Responsible For Explosive
Power & Speed.
• Provides Sport Specific Functional Training That Incorporates Various Locatable Cords.
This Allows For Precise Replicable Resistance Vectors Involving Multiple Muscle
Groups For Any Sports Movement.
• Enhances The Rate Of Low Body Reactive Power – A Fundamental Requirement For
Explosion Out Of The Blocks, Superior Vertical Jumping Ability & Dominant First Step
Quickness.
Air Pressure Squat
• Revolutionary "Air" Resistance For Safe, Smooth Exercises At Any Speed
• Uses The Main Muscles Quadriceps & Hamstrings, And Glute Group & Calf Group

18. Specialized Equipment
Air Runner
• Revolutionary "Air" Resistance For Safe, Smooth Exercises At Any Speed
• Train The Lower Body For Power By Using The Components Of Speed And Resistance
• Developed Specifically For Sports Teams To Improve Acceleration And Explosive Power
Battle Ropes
• Improves Grip Endurance, Muscular Strength, Endurance, Cardiovascular Conditioning
• Provides for Substantial Fat Burning
• Increases Aerobic And Anaerobic Capacity
KettleBells
• Kettlebell Handles Are Much Thicker Than Dumbbells And Will Give You A Vice Grip In
No Time.
• The Off Centered Weight Of A Kettlebell Will Force You To Use More Stabilizer Muscles
And Work The Targeted Muscles Through A Longer Range Of Motion.
• The Ballistic Shock Of Kettlebells Teaches You How To Absorb Shock Efficiently Which
Is Critical For Combat Sports Such As: Wrestling, MMA, Football, And Hockey.

19. Our Facility
Square Feet: 2,400 square feet
Ceiling: 27 feet clear
Flooring: Synthetic grass surface with cushioned padding
Expansion: Ability to expand to 6,000 square feet
Equipment:
Vertimax Training System, Multiuse Pull-up Rig, Climbing Ropes,
Rings, Bands, Tires, Speed Ladders, Jump Ropes, Lanes for Sprints,
Rowers, Glute-Ham-Developer (GHD), Rebounders, Olympic Lifting
Movements, Sleds, Kettlebells, Medicine Balls, Vibra Pro 7000