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A brief introduction to an ACL Training Protocol. This is a good place to start, and this would be in addition to an existing training program; a small piece of the bigger picture. The following program is a great way to begin to incorporate a consistent training plan into your sports performance training.
A One Week Trial of our Ski Conditioning Program.
Our 50-minute girls' boxing class builds strength, coordination, and confidence through fun drills, teaching basic techniques while fostering discipline, respect, and teamwork. Every Tuesday at 4:00 PM
Our Vice BASEBALL Program is a program built to improve your sports performance and reduce your chance of injury. Wether you're experienced or brand new to functional strength training, we tailor this plan to meet the needs of developing athletics for BASEBALL. You will have a 5 days a week to hop in our training cycle: - 3 of those days are onsite at Vice and working with our Performance Coaches. - 2 days per week are on your own time, and your training program will be tailored and delivered via our Vice App. Gym access during ANY open gym hour. - This program includes open gym time AND coached sessions! Our plan will progress monthly, and we will update your training plan according to your progress and adherence to the plan. Be ready to put in the WORK! This plan is 100% built to improve explosiveness, lateral quickness and power, repeated high intensity output, single leg symmetry and balance, core power and injury reduction. The Vice BASEBALL Plan is built to evolve with you as you develop. Every athlete is different and will progress at different rates and patterns, so we build every athlete form the ground up and create a powerful, explosive and indestructible athlete. Common Questions: How long do I have to commit? We look for a minimum of two months. This type of training works extremely well when you are consistent and accountable. Performance and prevention takes time and progression to get to your goals, so COMMIT. And when you head into season, as us about or in-season training plans. Correct, you should not take time off of training. The Pros don't do it, why should you? Can I train longer? Yes. We regularly recommend thinking through your long term commitments. Even if you're changing seasons and sports, the bottom line is the weight room is how you maintain your edge and develop the toughness needed to excel in your sport. Why is Vice Athletics different? First, we don't just train youth athletes like adults. We are all former athletes, and we know what it takes to get stronger, faster and more explosive. We run programming that is tailored to athletic development, and provide the best training for long term injury free competition. We will meet you where you are and take your game to the next level, guaranteed. All you have to do is show up and put in the work. When can I start? Anytime! We have built the plan where you can start anywhere and anytime. Click the link and you can start today. Our programs onboard every MONDAY. What can I expect when I sign-up? You will immediately get a welcome email, download our training app, and get your program up and running on your phone. Included in that will be a short form asking about your training experience and what days/times work best for you. We are constantly upping our game and expanding our schedule. Your feedback is critical to this process. If you have more questions, text/email/call, we are an open book here, so ask! Thanks in advance, and Welcome to our team! Thank you, The Vice Team * This program is a monthly automatic renewal. * We require 30 days notice to change/cancel this plan. * Please email admin@viceathletics with questions, changes or cancelations.
Our Vice BASEBALL Program is a program built to improve your sports performance and reduce your chance of injury. This is the FREE version of it where you will have an acces for the first week only. The full version is 10-weeks long and it costs $199, and you can begin the plan at any time. Here are more details: 3 Training Days per week, 2 performance driven, and 1 recovery/mobility. 1 Online and/or In-Person Coaching and Open Q and A Session the LAST SATURDAY of every month. This session will be streamed via YouTube/ZOOM AND at Vice, and it will cover specific exercises and drills in extreme coaching detail. It will also be an open forum to discuss common pitfalls, set goals, and stay accountable. It is a 10 week plan, with the program progressing and adapting every several weeks. It is primarily a bodyweight "at-home" driven program. We will provide links and a minimal list of equipment that you may or may not already have at home. It will cost no more than $50 all in, we keep it simple but effective. That being said, the initial month of training will be geared towards bodyweight exercises and neuromuscular control patterns. This plan is 100% built to improve explosiveness, lateral quickness and power, repeated high intensity output, single leg symmetry and balance, core power and injury reduction. The Vice BASEBALL Plan is built to evolve with you as you develop. Every athlete is different and will progress at different rates and patterns, so we build every athlete form the ground up and create a powerful, explosive and indestructible athlete. Common Questions: Do I have to commit to 10 weeks? Yes. This type of training work when you are consistent and accountable. Performance and prevention takes time and progression to get to your goals, so COMMIT. Can I train online longer? Yes. At the end of the 10 weeks, we will be reaching out and extending and expanding our program. The plan WILL NOT auto-renew. But remember, after the 10 weeks, you will not have access to our training app, coaching and all of this awesome information! Do I have to buy the equipment? No. But it will certainly help us add variety and progressions. We are aiming to keep that cost to roughly $50. Can I train at Vice? Yes. We are currently running athletic development programming at our physical location. Please text (206)909-0933 for more information, programs, and pricing. When can I start? Anytime! We have built the plan where you can start anywhere and anytime. Click the link and you can start today. What can I expect when I sign-up? You will immediately get a welcome email, download our training app, and get your program up and running on your phone. Included in that will be all the links necessary to: order equipment, social/live stream links, and communicate with us directly. From there, be ready to start. If you have more questions, text/email/call, we are an open book here, so ask! Thanks in advance, and Welcome to our team! Thank you, The Vice Team
The Vice College Prep program consists of: A specific plan built for you. Access to our Vice SOLO Training App. In-season, off-season, every season training. Access during all open hours. Coached Hours: M/W/F @ 6:15pm Open Gym Hours: T/TH @ 3p-6p Welcome aboard! * This is a monthly renewal contract, with 30 days required to cancel your program. Please email [email protected] for cancelation.
Our ONLINE Golf Program is built with several focus: 1.) Minimalist. There are a huge variety of functional training exercises you can do at home, bodyweight, with dialed in form. This is the first 30 day focus. If you have equipment at home, reach out to us and we can build it from there as well. 2.) Performance and Prevention. It's one thing to hit the ball further, it's another to be balanced and have symmetry to reduce injury. This plan will improve both aspects. 3.) Accountability. You can spend money all day, but if you are not accountable to your plan, you will not reach your goals. That's our job. 4.) Coaching/Communicating. We will create our coaching curriculum built on this plan and take a specific group of exercises every month and do a live Zoom Call and if you choose in-house breakout session. Participation can be virtual, and in person, your choice. Dates/Timed TBD and will be released to our golf group at the start of every month. On top of this, an open Q and A to cover our bases and answer questions. This is half accountability and half coaching/consulting. Our mission, your success. 5.) This will be a 3 day training cycle, focus on power, function and mobility. Recovery will be incorporated as well, and we will walk you though it all. 6.) This is a ten week program, all progressions are baked in, our mission is to get you ready to functionally be stronger and reduce injuries common to golf. If you have any questions prior to starting, please don't hesitate to ask. We are looking forward to launching this program and your start date is based on when you sign up. We hope you will be a part of our community and team. Outside of that, I'll see you on the links.
Every 10 weeks you will get 1 session credits for Nutritional Consult (expire after 3 months)
So, we get it. Covid sucks. It has changed our plans for sure, but ya know, there is always a way to get it done. With this one week trial, we at Vice hope you: 1.) Get a feel for our attention to details. 2.) Gain some knowledge of how we create and implement programs at Vice. 3.) Realize the importance of having a coach and a plan. 4.) Are challenged by the Program. This is a sample. I've made it accessible, especially if you have zero equipment at home. The full blown plan is a bit more in depth. We have options including training specifically for a specific sport. We also have plans which are built exactly to what you have and where you are. We hope you enjoy this as much as we do, this type of training and programming is our passion, and we thank you for trying it out. Please feel free to reach out to us at any time and enjoy the plan. Our mission is your success. Sincerely, Joseph Palumbo BS CSCS Founder - Vice Athletics LLC 206 909 0933
This is an Online Snow Conditioning Plan which will focus on the performance and injury prevention components of skiing. Two days a week, time and tempo, form and movement based, this plan will keep you accountable and on track. What to expect: 1.) You will be training twice weekly, limited equipment and in the convenience of your own home! Our Training APP will guide you along the way. 2.) This is a 90 day plan, it will progress in intensity and begin with the process of developing lower body and core strength. Expect some initial soreness! 3.) We will be hosting on Online Meeting Once Monthly to go over the program, progress and open Q and A session. Time TBD, but the replay will always be available on our YouTube Channel, and of course, we are always here to answer questions via email. 4.) You will be pushed, our job is the focus on your results. Please know you will be jumping, sweating, burning, and all those other fun workout words. We are your team for focused training programs. We are here to create powerful and indestructible human beings!
Our Vice SOCCER Program is a program built to improve your sports performance and reduce your chance of injury. This program is a 90 day cycle, and it will include: 3 Training Days per week, 2 performance driven, and 1 recovery/mobility. 1 Online Coaching and Open Q and A Session per week. This session will be via Zoom, and it will cover specific exercises and drills in extreme coaching detail. It will also be an open forum to discuss common pitfalls, set goals, and stay accountable. It is a 90 day commitment, with the program progressing and adapting every month. It is primarily a bodyweight "at-home" driven program. If you do have some equipment at home, please reach out to us directly, and we can easily adapt and accommodate for what you have. But the initial month of training, will be geared towards bodyweight exercises and neuromuscular control patterns. This plan is 100% built to improve explosiveness, lateral quickness and power, repeated high intensity output, single leg symmetry and balance, core power and injury reduction. The Vice SOCCER Plan is built to evolve with you as you develop. Every athlete is different and will progress at different rates and patterns, so we build every athlete form the ground up and create a powerful, explosive and indestructible athlete. Welcome to our team! Thank you, The Vice Team
Our Vice BASEBALL Program is a program built to improve your sports performance and reduce your chance of injury. Wether you're experienced or brand new to functional strength training, we tailor this plan to meet the needs of developing athletics for BASEBALL. You will have a 5 days a week to hop in our training cycle: - 3 of those days are onsite at Vice and working with our Performance Coaches. - 2 days per week are on your own time, and your training program will be tailored and delivered via our Vice App. Gym access during ANY open gym hour. - This program includes open gym time AND coached sessions! Our plan will progress monthly, and we will update your training plan according to your progress and adherence to the plan. Be ready to put in the WORK! This plan is 100% built to improve explosiveness, lateral quickness and power, repeated high intensity output, single leg symmetry and balance, core power and injury reduction. The Vice BASEBALL Plan is built to evolve with you as you develop. Every athlete is different and will progress at different rates and patterns, so we build every athlete form the ground up and create a powerful, explosive and indestructible athlete. Common Questions: How long do I have to commit? We look for a minimum of two months. This type of training works extremely well when you are consistent and accountable. Performance and prevention takes time and progression to get to your goals, so COMMIT. And when you head into season, as us about or in-season training plans. Correct, you should not take time off of training. The Pros don't do it, why should you? Can I train longer? Yes. We regularly recommend thinking through your long term commitments. Even if you're changing seasons and sports, the bottom line is the weight room is how you maintain your edge and develop the toughness needed to excel in your sport. Why is Vice Athletics different? First, we don't just train youth athletes like adults. We are all former athletes, and we know what it takes to get stronger, faster and more explosive. We run programming that is tailored to athletic development, and provide the best training for long term injury free competition. We will meet you where you are and take your game to the next level, guaranteed. All you have to do is show up and put in the work. When can I start? Anytime! We have built the plan where you can start anywhere and anytime. Click the link and you can start today. Our programs onboard every MONDAY. What can I expect when I sign-up? You will immediately get a welcome email, download our training app, and get your program up and running on your phone. Included in that will be a short form asking about your training experience and what days/times work best for you. We are constantly upping our game and expanding our schedule. Your feedback is critical to this process. If you have more questions, text/email/call, we are an open book here, so ask! Thanks in advance, and Welcome to our team! Thank you, The Vice Team * This program is a monthly automatic renewal. * We require 30 days notice to change/cancel this plan. * Please email admin@viceathletics with questions, changes or cancelations.
Our Vice SOFTBALL Program is a program built to improve your sports performance and reduce your chance of injury. This program is a 10 week cycle, you can begin this plan at any time: 3 Training Days per week, 2 performance driven, and 1 recovery/mobility. 1 Online and/or In-Person Coaching and Open Q and A Session the LAST SATURDAY of every month. This session will be streamed via YouTube/ZOOM AND at Vice, and it will cover specific exercises and drills in extreme coaching detail. It will also be an open forum to discuss common pitfalls, set goals, and stay accountable. It is a 10 week plan, with the program progressing and adapting every several weeks. It is primarily a bodyweight "at-home" driven program. We will provide links and a minimal list of equipment that you may or may not already have at home. It will cost no more than $50 all in, we keep it simple but effective. That being said, the initial month of training will be geared towards bodyweight exercises and neuromuscular control patterns. This plan is 100% built to improve explosiveness, lateral quickness and power, repeated high intensity output, single leg symmetry and balance, core power and injury reduction. The Vice SOFTBALL Plan is built to evolve with you as you develop. Every athlete is different and will progress at different rates and patterns, so we build every athlete form the ground up and create a powerful, explosive and indestructible athlete. Common Questions: Do I have to commit to 10 weeks? Yes. This type of training work when you are consistent and accountable. Performance and prevention takes time and progression to get to your goals, so COMMIT. Can I train online longer? Yes. At the end of the 10 weeks, we will be reaching out and extending and expanding our program. The plan WILL NOT auto-renew. But remember, after the 10 weeks, you will not have access to our training app, coaching and all of this awesome information! Do I have to buy the equipment? No. But it will certainly help us add variety and progressions. We are aiming to keep that cost to roughly $50. Can I train at Vice? Yes. We are currently running athletic development programming at our physical location. Please text (206)909-0933 for more information, programs, and pricing. When can I start? Anytime! We have built the plan where you can start anywhere and anytime. Click the link and you can start today. What can I expect when I sign-up? You will immediately get a welcome email, download our training app, and get your program up and running on your phone. Included in that will be all the links necessary to: order equipment, social/live stream links, and communicate with us directly. From there, be ready to start. If you have more questions, text/email/call, we are an open book here, so ask! Thanks in advance, and Welcome to our team! Thank you, The Vice Team
Vice SOLO is a training program within Vice Athletics. It is built to suit your exact required needs for programming, and we deliver this plan directly to your phone! Here's how you do it. 1.) Initial consult and program build. 2.) Purchase SOLO 3.) Delivered directly to your inbox, a customized program built for you. Waht you get: Access to the Vice Facility all open hours - Monday through Friday 5am - 7pm - Saturday 7a - 12pm Access to the Training App Access to us 24/7 We look forward to being your strength and conditioning team! Welcome aboard! * This is a 30 day monthly recurring plan. If you need to cancel, allow 30 days from renewal, and email [email protected].
Our ONLINE Golf Program is built with several focus: 1.) Minimalist. There are a huge variety of functional training exercises you can do at home, bodyweight, with dialed in form. This is the first 30 day focus. If you have equipment at home, reach out to us and we can build it from there as well. 2.) Performance and Prevention. It's one thing to hit your serve and return with more velocity, it's another to be balanced and have symmetry to reduce injury. This plan will improve both aspects. 3.) Accountability. You can spend money all day, but if you are not accountable to your plan, you will not reach your goals. That's our job. 4.) Coaching/Communicating. We will create our coaching curriculum built on this plan and take a specific group of exercises every other week and do a live Zoom Call and breakout session. On top of this, an open Q and A to cover our bases and answer questions. This is half accountability and half coaching/consulting. Our mission, your success. 5.) This will be a 3 day training cycle, focus on power, function and mobility. Recovery will be incorporated as well, and we will walk you though it all. 6.) Minimum 90 day cycle. This is a 3 month package. Every month builds on each progression from the last, and we are focusing on the total body as well. If you have any questions prior to starting, please don't hesitate to ask. We are currently onboarding new clients/athletes into this program, and we hope you will be a part of our community and team. Outside of that, good luck!
Our Vice HOOPS Program is a program built to improve your sports performance and reduce your chance of injury. This program is a 90 day cycle, and it will include: 3 Training Days per week, 2 performance driven, and 1 recovery/mobility. 1 Online Coaching and Open Q and A Session per week. This session will be via Zoom, and it will cover specific exercises and drills in extreme coaching detail. It will also be an open forum to discuss common pitfalls, set goals, and stay accountable. It is a 90 day commitment, with the program progressing and adapting every month. It is primarily a bodyweight "at-home" driven program. If you do have some equipment at home, please reach out to us directly, and we can easily adapt and accommodate for what you have. But the initial month of training, will be geared towards bodyweight exercises and neuromuscular control patterns. This plan is 100% built to improve explosiveness, lateral quickness and power, repeated high intensity output, single leg symmetry and balance, core power and injury reduction. The Vice HOOPS Plan is built to evolve with you as you develop. Every athlete is different and will progress at different rates and patterns, so we build every athlete form the ground up and create a powerful, explosive and indestructible athlete. Welcome to our team! Thank you, The Vice Team
WHAT WE WILL COVER: *Speed, Strength, Agility 🏋️🏃 *Conditioning, Injury Prevention *Grit, Focus, Process 🤜👊 ACT NOW, SAVE MONEY: 💸💸💸 - We are offering a $100 discount for the first ten athletes and a free T-Shirt! - Promo Code: VICESUMMER TWO PATHS: YOUTH, coached hours COLLEGE PREP, open gym hours OUR SCHEDULE:🗓️ Coached Hours: * M, W, F @ 10am and 4pm * T/TH @ 4pm * Saturday @ 10am BOX Open Gym Hours: * M-F 10a-12pm and 3pm-7pm * SAT @ 9am-12pm WHAT CAN I EXPECT? - Once you secure your spot, you will get access to our training program, and we will onboard ALL of our athletes to get a detailed history and goal setting session before we begin our training this summer. We will be offering several dates to do this, stay tuned as we update our calendars! A NOTE FROM VICE COACHES - We are disciplined coaches who like to have fun and create challenges. Vice is a productive space for athletes to learn, sweat and celebrate their achievements. You might get a little bit of tough love, and you'll also get some humor, games and a chance to do big things. Become a force of nature, join us today!
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