Braxton Walcott came to Central Athlete with the goal of improving strength—primarily measured by his back squat.He has done just that. “My squat is a testament to the programming. The weeks of single-leg work, back and core stability exercises have developed my squat so much that I am now effectively squatting over 300 lbs. After the first four months of training, I feel much stronger with an over 300-pound back squat than I did four months earlier under 285 lbs,” says Braxton. Braxton was a “typical” gym guy. He did bench press, curls, leg extensions, etc. “The game changed when I came to Central Athlete...There is nothing better than waking up each day knowing a professional is creating and effectively communicating with me on my day-to-day training. He knows my goals, creates a plan and I put in the work,” he says. Braxton is an ideal On-Site Training client, according to his Coach Justin Krause. “Braxton is the kind of guy you just want to be around. His attitude and charisma are one-of-a-kind. During our first consult I knew that when he gave his word on something, he would stick to it. Sure enough, every day he comes to the gym with a desire for improvement. You can’t help but get inspired by watching him work.” Our On-Site Training bridges the gap between personal training and other forms of fitness, such as group classes or do-it-yourself-style workouts. “Not only is On-Site Training individually designed toward the client’s goals, but it is also much more cost effective,” says Coach Justin. Personal training rates range anywhere from $70-$125, if not more, for a one-hour session. If a client went this route and wanted to train just twice a week you are looking at between $560-$1000 per month. “On-Site Training begins at $299/month and the number of training sessions is determined based upon the clients’ goals, schedule and what their lifestyle supports.”
Braxton has aligned his lifestyle toward the results he was initially seeking at Central Athlete. “I am eating more and getting stronger while also losing 4-5% body fat since I started. Can’t beat that,” he says. “I am thoroughly enjoying working with Central Athlete. I honestly couldn’t imagine working anywhere else. It’s a pleasure.” Here is a sample of Braxton’s current training plan: Monday A: Front Rack Mobility B1: Wall Deadbug; 5/leg x 3; rest 30s B2: GHD Hip Extension: 10-12 x 3; rest 60s C: Front Squat @ 14X1; 4, 3, 4, 3, 4; rest 3 mins D1: Push Up; @4242; AMRAP (-2); rest 90s D2: Horizontal Bar Row @2121; 8-10; rest 90s x 3-4 E: Single Arm Sled Pull; 100ft/arm x 5-6; rest 60s b/t arms Tuesday A: SL Glute Bridge; 30s/leg x 2; rest 15s b/t legs B1: Cossack Squat; 6-8/leg x 4; rest 30s B2: Russian Step Up; 6-8/leg x 4; rest 30s/90s C: 30 mins @ sustainable pace
400m Row 25s Batwing Hold 400m Row 5 Kipping Pull Ups 400m Row 40s FLR on Rings Wednesday Rest Thursday A: DL @11X1; 2.2.2. x 5; rest 20s/2-3 min B: Goblet Squat; 20 x 4; rest as needed C1: Bent Over Row @2020; 12-15; rest 60s C2: Glute Bridge DB Bench @2020; 10-12; rest 90s x 4 D1: Double Under Jumps; 45-50s x 5; rest 30s D2: Power Singles; 45-50s x 5; rest 60s Friday A: Power Clean + Hang Power Clean + Hang Clean; 1.1.1 x 6; rest as needed B: Strict Pull Up Ladder; 3-4-5-4-3-2-3-4-3-2-1 C: 30 min Row @ continuous pace; every 5 mins do 2 Wall Walks Saturday A: Hang Snatch; 2 E90s x 6 B: Sled Push; 75ft x 6-8; rest as needed C: Back Rack Yoke Hold; 18s x 4-5; rest 2+ min Sunday Rest #be unique