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Welcome to our fun indoor speed and strength training sessions

designed to improve your athletic ability.

Training includes reactivity games, resistance exercises, sprint and

agility drills and less known plyometric exercises that are not only

fun to perform, but complement well other sports. Special methods,

such as contrast training and eccentric training, are used to improve

explosive strength. One of the main goals is to introduce alternative

speed exercises that athletes can add to their existing arsenal of

exercises.

This season the sessions are held at three different locations:

-Mondays 5:30 PM at Bearcrawl (www.crossfitbearcrawl.com

[https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.crossfitbearcrawl.com%2F&h=AT2K1pDzarqvYa3Qk8Q_YGvJc8g80eZWNyBPMbDzEtxPuqB4o9Ogdb-mXbDQ5SgktHDkP9oVkZsueRffxezlHvUDscvcOWy5TBrvOQAhxrhqNcsaCWB_fscoMEm3YcAN_X36LEO6aw71]).

136, rue de Bettembourg, Fentage, Luxembourg.

-Every 1st and 3rd Sunday of the month 11:00 AM at Valens (www.rcv.lu

[https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.rcv.lu%2F&h=AT2ieoEJjFgYVA69Bv0dUQPGRGK-UAVRpZu4wkAJt82V0xjd5Vv1JhMnTi940lNd-VWcbW1ej06X5pn9xpnE0lcBGQQAs3XWAxI68t8tA4E2rKKvkk-s1Oe9Y31G93QtNs18RVO1ZWZp]).

20, rue des Peupliers, Hamm, Luxembourg.

-Every 2nd and 4th Sunday of the month 11:00 AM at Dionysos

(www.fitnessdionysos.com

[https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.fitnessdionysos.com%2F&h=AT0OJgIf0ZUpp0RMbnfDz1xIIlAtUc9Cje1KWAorjdPFBFN4nrdpoDi6fEwb0yWR5acfETaB3CwuedKuTG9R35Bxu2JLO6lh9hVb0utZGB1A6N4crv8aAJyu0rWrRVtx0BIgUttMkmED]).

Z.I. 17 Op Tomm, Wormeldange, Luxembourg.

Please note that some facilities may require indoor footwear. All

facilities have showers. Free admission for local members of

respective facilities.

Training Schedule:

Date Location Time

30.9 Dionysos 11:00:00-12:00

1.10 BearCrawl 17:30:00-18:30

7.10 Valens 11:00:00-12:00

8.10 BearCrawl 17:30:00-18:30

14.10 Dionysos 11:00:00-12:00

15.10 BearCrawl 17:30:00-18:30

21.10 Valens 11:00:00-12:00

22.10 BearCrawl 17:30:00-18:30

5.11 BearCrawl 17:30:00-18:30

11.11 Dionysos 11:00:00-12:00

12.11 BearCrawl 17:30:00-18:30

18.11 Valens 11:00:00-12:00

19.11 BearCrawl 17:30:00-18:30

25.11 Dionysos 11:00:00-12:00

26.11 BearCrawl 17:30:00-18:30

2.12 Valens 11:00:00-12:00

3.12 BearCrawl 17:30:00-18:30

9.12 Dionysos 11:00:00-12:00

10.12 BearCrawl 17:30:00-18:30

16.12 Valens 11:00:00-12:00

17.12 BearCrawl 17:30:00-18:30

23.12 Dionysos 11:00:00-12:00

6.1 Valens 11:00:00-12:00

7.1 BearCrawl 17:30:00-18:30

13.1 Dionysos 11:00:00-12:00

14.1 BearCrawl 17:30:00-18:30

20.1 Valens 11:00:00-12:00

21.1 BearCrawl 17:30:00-18:30

27.1 Dionysos 11:00:00-12:00

28.1 BearCrawl 17:30:00-18:30

3.2 Valens 11:00:00-12:00

4.2 BearCrawl 17:30:00-18:30

10.2 Dionysos 11:00:00-12:00

11.2 BearCrawl 17:30:00-18:30

25.2 BearCrawl 17:30:00-18:30

3.3 Valens 11:00:00-12:00

4.3 BearCrawl 17:30:00-18:30

10.3 Dionysos 11:00:00-12:00

11.3 BearCrawl 17:30:00-18:30

17.3 Valens 11:00:00-12:00

18.3 BearCrawl 17:30:00-18:30

24.3 Dionysos 11:00:00-12:00

25.3 BearCrawl 17:30:00-18:30

1.4 BearCrawl 17:30:00-18:30

28.4 Dionysos 11:00:00-12:00

29.4 BearCrawl 17:30:00-18:30

5.5 Valens 11:00:00-12:00

6.5 BearCrawl 17:30:00-18:30

12.5 Dionysos 11:00:00-12:00

13.5 BearCrawl 17:30:00-18:30

19.5 Valens 11:00:00-12:00

20.5 BearCrawl 17:30:00-18:30

3.6 BearCrawl 17:30:00-18:30

9.6 Dionysos 11:00:00-12:00

10.6 BearCrawl 17:30:00-18:30

16.6 Valens 11:00:00-12:00

17.6 BearCrawl 17:30:00-18:30

23.6 Dionysos 11:00:00-12:00

24.6 BearCrawl 17:30:00-18:30

No training during school holidays.

Free trial session. Season membership EUR 780.

Season: October 2018 to June 2019.

Membership payable to IBAN: LU93 0019 4255 1153 4000.

Explosive Mode speed & strength training classes for kids are also

available. Details on ExplosiveMode.com.

[https://l.facebook.com/l.php?u=http%3A%2F%2FExplosiveMode.com%2F&h=AT3VQHeRLZB2Voz6HJCjuZpv4dXxktZznHv7YFRj68ylUjfbFnf46eSTJqwI_egk4YMkGoTMpE-NUm6QFV4039B3ZP0zRmaB53sWoC31CpfvuAeg_C6N3OxsxJneWbSVT077f3LmqdZ3]

If you have any questions, don't hesitate to post them in the Comments

section.

You can learn more about Explosive Mode by watching our movie (Fit

Businessman Outdoor Edition) on Amazon Prime for free.

To get notified of other Explosive Mode events, join our free MeetUp

group:

https://www.meetup.com/ExplosiveMode-com-Speed-Strength-Training/

[https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.meetup.com%2FExplosiveMode-com-Speed-Strength-Training%2F&h=AT1E-5_GFX8sDxjNIN7WZXcrVNdWqQARAqh6MeCGLRJjGFhzdyM020JdUbYAs2820FfaLFrRhBMeQ7oXkBov1bXL99KNDXt3i9A5HGHhj7QJVElnN26Ab_Hy_0e-KkqbEo4DVdOm2Pne]

Why Explosive Mode?

The training methods of professional athletes differ greatly from the

regular fitness exercises recommended to recreational athletes in

gyms. Quick physical movements can be unsafe, and the risk of injury

is high for untrained individuals. Unfortunately, many explosive

exercises are therefore often overlooked. It is well known, but often

ignored, that fast-twitch muscle fibers are more prone to muscle

growth than slow-twitch muscle fibers (*). Fast-twitch muscles fibers

are recruited also in the more extreme conditions, such as one-rep

lift maxes, and not only in fast movements, such as jumps. Submaximal

work is performed by the more aerobically efficient slow-twitch muscle

fibers, while progressively more and more fast-twitch fibers are

recruited to assist them as the effort increases toward maximum.

  • = Paddon-Jones D, Leveritt M, Lonergan A, Abernethy P "Adaptation to

chronic eccentric exercise in humans: the influence of contraction

velocity" (2001)


If you enjoy audiobooks you might want to listen to the coach's newest

book here: http://explosivemode.com/Shredded2018audiobook.html

[https://l.facebook.com/l.php?u=http%3A%2F%2Fexplosivemode.com%2FShredded2018audiobook.html&h=AT0lCZ5_zJ7NZDZd-2dGjOxfVUhaJKrpBrH4x1B-Xes6_-PVI0--pkNQjBo8RvTBhPNhMLUmIcIiVWfc7E5Sr90uQqhDu3xJL1eSNDSwbN8YXv1JoGijIHjvtweYCnQmCyd6r3oCPR1e]

Instagram: #ExplosiveMode

[https://www.facebook.com/hashtag/explosivemode]

YouTube: ExplosiveMode.com

[https://l.facebook.com/l.php?u=http%3A%2F%2FExplosiveMode.com%2F&h=AT3VQHeRLZB2Voz6HJCjuZpv4dXxktZznHv7YFRj68ylUjfbFnf46eSTJqwI_egk4YMkGoTMpE-NUm6QFV4039B3ZP0zRmaB53sWoC31CpfvuAeg_C6N3OxsxJneWbSVT077f3LmqdZ3]

Coming soon: The Fit Businessman Book