ROCK CITY FITNESS

In-Home Training

The ultimate private workout! Workouts are conducted in the convenience of your home. Sessions can be conducted with or without a home gym. Fitness training equipment can be purchased or supplied by Rock City Fitness.

Studio Training

Semi-private training session conducted in a studio setting. The studio features functional strength training equipment and a cardiovascular training area.

Gym Training

Workouts geared towards those who are motivated by a higher-energy gym setting. Gym also features locker rooms and a full line up of strength and cardio equipment.

Individual Training

One on one, fully customized fitness training program featuring fitness testing, core and balance training, strength training, cardiovascular training and a nutrition plan.

Group Training

Semi-personal fitness training program available in three different formats: small group training, group training and boot camp. Group training saves money and is very motivating!

Web-Based Training

Online training program that can be accessed by both trainer and client featuring an exercise calendar, strength training, cardiovascular training, nutrition plans, calorie tracker, educational resources and much more!

Weight Loss

Fitness training program geared to create a caloric deficit required for weight loss through a controlled nutrition and exercise plan.  Learn more »

Body Building

Rock City Fitness has partnered with top Michigan body building and physique competitors to offer professional body building coaching and training.

Pre- and Post-Natal

Fitness training program geared to keep a woman fit and strong during pregnancy, control weight gain, have greater endurance during labor and bounce back faster after delivery.

Strength Training

Resistance training exercise performed using body weight, stability balls, bands, dumbbells, cables and much more. Strength training will increase muscle tone and appearance, improve joint health, improve posture, increase bone density, increase strength and power, improve sports performance and speed up your metabolism.

Cardiovascular Fitness

Continuous or interval exercise designed to challenge the cardiovascular and respiratory systems. Typical cardiovascular workouts consist of walking, running, swimming, biking and the use of various cardiovascular training machines. Cardiovascular training will reduce the risk of many chronic diseases, teach your body to burn more fat, promote weight loss, reduce stress and improve overall energy level and endurance. Cardiovascular workouts can be designed for health, weight loss, general fitness or sports performance.

Total Sports Performance

Strength training and conditioning program designed to improve performance in a particular sport. Sports performance training will include comprehensive fitness testing, sport specific skill training, biomechanically relevant strength training, energy system specific metabolic training and exercise and recovery nutritional strategies. Long-term sports performance programs will include pre-season, in-season and off-season training schedules.  Learn more »

Flexibility Training

Exercise geared to prevent or rehab injuries or correct faulty biomechanics by increasing joint range of motion.

Balance Training

Exercise geared to prevent or rehab injuries or correct faulty biomechanics by improving body awareness and coordination.

Pre- and Post-Rehab Training

Exercise program designed to condition and strengthen the body before surgery and speed up the recovery process. Also used to transition from physical therapy to mainstream fitness training or athletic participation.

Nutrition Coaching

This is program that focuses on the nutritional aspects of achieving a fitness goal. Nutrition coaching will include metabolism calculations, calories recommendations, sample menus, food choices, timing recommendations and supplement strategies.

Home or Office Gym Set Up

Consulting service to recommend the best usage of space and layout and what equipment to purchase.

Any fitness training program, regardless of the goal, will include the following elements. See services or packages for more details on these features.

• Fitness Testing
• Biomechanical Testing
• Corrective Exercise Strategy
• Strength Training
• Cardiovascular Training
• Flexibility Training
• Nutrition Program
• Supplement Recommendations
• Web-based Workout Program, Exercise and Nutrition Trackers

Rock City Fitness training programs are broken down into phases. This is known as periodization. The objective of periodization is to systematically increase the challenge of the exercise, prevent overtraining injuries and to avoid reaching plateaus. Rock City Fitness training phases are organized into three or six month cycles. Training phases provide a blue print for how to exercise over an extended period of time. This strategy also mixes up the training and keeps it motivating and entertaining!

Integrated Stabilization Training

Training phase designed to build a foundation for more intensive training. The goal of this training phase is to challenge the core, increase flexibility, coordination and balance, improve posture and increase overall muscular endurance. This phase is featured in both three and six month training programs.

Stabilization Strength Training

Training phase designed to further challenge the core and muscle endurance but put a greater emphasis on increasing strength and building muscle. More work will be accomplished in this training phase resulting in more calories burned. This phase is featured in both three and six month training programs.

Muscular Development Training

Training phase designed to maximize muscle hypertrophy. This training phase features split workouts and is effective for increasing lean body mass and improving muscle size and definition. This phase is featured in six month training programs only.

Strength Endurance Training

Signature Rock City Fitness training phase designed to increase muscle strength, tolerance and endurance. This phase features non-traditional training formats that will uniquely challenge muscles and shock them out of plateaus. This phase is featured in six month training programs only.

Power Strength Training

Training phase designed to achieve maximal muscle power. This phase will incorporate many types of plyometric, speed, fast-tempo and full body exercises. The high-intensity workouts will burn a lot of calories and really spark the metabolism. This program phase will also improve athletic performance. This phase is featured in both three and six month training programs.

Functional Athletic Strength Training

Signature Rock City Fitness training phase designed to push the human body to its limits using high level athlete inspired training and exercise strategies. Workouts will feature advanced core and power exercises. The centerpiece of the workouts are timed, high-intensity metabolic training circuits.

Most one-hour fitness training sessions will consist of the following format. More experienced clients will perform the warm up and corrective strategy before the session freeing up more time for advanced strength training. In some cases the session will include nutrition and cardiovascular coaching. Cardiovascular workouts are performed after the session or on off days.

• Warm Up and Corrective Strategy: 15 minutes
• Core, Balance and Power Training: 15 minutes
• Total Body Strength Training: 25 minutes
• Cool Down and Flexibility Training: 5 minutes