Want to get really strong while maintaining balance in your body and improving your functional mobility for circus?
Let me help.
The Get Circus Strong Online Coaching program is designed to build the three qualities every circus artist/athlete needs: mobility, stability and strength.
With your goals and your body in mind, I will put together a plan that not only helps you to get strong, but will help to keep your body resilient.
And, if you keep at it, you’ll stay circus strong for life.
I recommend this for any aerialist looking to cross train and improve overall strength and flexibility.Hayley, Get Circus Strong client
This program is better than many classes and trainers I’ve found locally so it really is a great resource to take advantage of.
This is about the long game.
If you are a circus artist—whether at the recreational level or at the professional level—you are also an athlete. Or at least you should consider yourself one: circus demands much of our bodies.
The goal here is to prepare your body for a long and healthy life of circus.
This is where strength and conditioning comes into play.
Your strength and conditioning work shouldn’t injure you…
…now or in the future. If anything, it should make your body stronger, better aligned, resilient and less likely to be injured. It provides an opportunity to develop better mobility, stability and bodily control—all of which will help you to get more out of your circus training.
I love how I can feel my core and my rear are working so much and I feel it’s stronger.Satita, Get Circus Strong client
My front splits are getting back to my pre-injury flexibility and the left hamstring occasional pain is miraculously gone.
I am very happy with the program and can see a huge difference 🙂
Because we’re playing the long game, that means it might be a good idea to go a bit slower now so that you can go faster later. It might mean backing off from certain movements in order to shore up any weak areas or muscle imbalances so that we don’t just reinforce a dysfunctional movement pattern.
That’s why we begin with a full-body movement screen and assessment: it will reveal any faulty movement patterns, flexibility limitations or muscle imbalances that might otherwise cause you problems down the road. And then we build a plan for addressing these into your workouts.
Your circus training shouldn’t injure you, either.
There are, of course, instances where injuries will happen. The sudden, traumatic kind. But it seems that more often than not, the injuries that do happen are a result of overuse. Your strength and conditioning work should make your circus training more about skill development and less about having the energy to make it through a class.
Features and Benefits
With a training plan that’s custom-designed for you, weekly check-ins and Skype coaching, we’ll work together to keep you on track and focused on achieving your goals.Cost Effective
Online coaching is much more cost effective than training in-person. Having a trainer in-person would easily run you $700-$1,000+ a month. That’s because you’re not only paying for the trainer but you’re also paying significant gym overhead costs. (Why pay for management, equipment, property taxes, electricity, etc. if you don’t have to?).
Train on your own schedule
Do your workouts whenever they fit into your schedule. All you need is your smartphone to access the app where you’ll find your customized workout plan with written instructions and reference videos for every exercise.Built-in Accountability
As you train, fill in your work within the App as you go. I can monitor your progress in real-time, but more importantly, your results will be automatically reported and charted for me. This makes it possible for me to adjust the program on the fly ensuring no wasted workouts so that you get the most out of every workout.
Frequently Asked Questions
Each training plan is custom-tailored to meet your needs, based on the results of:
- Your Movement Assessment and Evaluation,
- Your training, health and injury history, and
- Your circus fitness goals.
And then we schedule your workouts to fit into your current training schedule.
Along the way, you’ll learn:
- An individualized warm-up, or movement-prep sequence designed for your body;
- How to develop and improve your core control;
- How to vary your strength and conditioning work over the course of the year to make sure you don’t overtrain since circus has no built-in “off-season”;
- How to make sure your training features a balance of movements so that your body is less likely to develop imbalances as a result of your circus training;
- How to perform various exercises—like the deadlift!—with proper technique![/accordion_item]
All too often, folks come to circus and begin training and find themselves saying “I’ve never been so strong!”…until they get those first nagging hints of pain. All too often, this is a product of not having started with that solid foundation of general strength.
The primary focus of this program is to shore up your strength “foundation”.
While we will progressively add more obviously circus-specific exercises into your routine, you’ll find that your ability to do cool stuff in your circus-discipline-of-choice will improve with or without them.
This is a strength-training program built around the idea that in order to develop the kind of strength you need for circus—without developing compensations in your body—the best way to do that requires you to have access to some weights and a TRX/suspension trainer/rings.
On the one hand, a lot of bodyweight exercises require you to have a fair amount of whole-body, “connected” strength—for example:
Pull-ups require you to have not only strong pulling muscles (e.g., your lats), but you also need for your scapular dynamic stability to be amazing in order to make sure that how your arm pulls down happens smoothly and efficiently.
The muscles that stabilize your scapula need a really solid anchor: that’s your core. It needs to be both strong and controlled. It’s the control bit that trips most people up. You can train, of course, but if you haven’t got it down-pat, trying to improve it by doing pull-ups can be really tricky (and doesn’t really work).
On top of all that, your lats have a fascia-based connection to your glutes. Strong glutes provide a very stable anchor for the bottom end of your lats, making pulling down with your arms that much easier.
Whole-body, connected strength.
If any part of that chain is too weak to do it’s job in a pull-up, form falls apart and your body will develop some sort of compensation in an effort to make doing pull-ups easier. The unfortunate thing is that those compensations are rarely good for your body in the long run.
So, using weights is beneficial for two big reasons:
It allows us to “meet you where you’re at”, which means we start at the perfect difficulty-level for you right now. And that makes it easier to develop good functional strength…all while using perfect form!
The second reason is that following this program will mean that you are likely to progress beyond a point where “bodyweight” is enough to challenge you. Yes. That’s right: you’ll get too strong for just bodyweight in some cases. (Of course, it all depends on where you start. Your mileage may vary. But chances are, there are a number of places where you’ll find that being able to lift weights becomes the key to you getting much, much stronger.)
From there, I send you a link to log in to the app. (Yes, there’s an app!). The app is where you’ll find all of your workouts, instructions and videos of each and every exercise. It’s where you’ll go to follow along each day’s plan and to track your progress. (I also get to monitor your progress through the app).
Each week, we’ll check in via email and every four weeks, we’ll do a Skype call to talk about the next training phase. We can also use that as an opportunity to re-assess certain movements from your screen to see how well your body is adapting to the training. You can even send me video of you doing certain exercises so that we can make sure your form remains solid.
Assuming your schedule and training a pretty consistent, your training plan will change every four weeks. By the end of 24 weeks, you’ll have a number of ‘tools’ to use to guide your own personal training going forward.
If you are at least somewhat familiar with weight training–or you feel comfortable enough learning from videos–and you have (or are willing and able to get) access to some weights and equipment, then this is for you.
If you feel lost when you think of weight training and think you might need lots of coaching on your form…it might be worthwhile for you to hire a trainer for a session or three. You’ll probably benefit much more from in-person coaching because this program requires a certain amount of independence.
If you’re really busy and/or stressed and life is really full right now…take some time to sort that out and get back to me. This will only work if you’re ready to start right away and commit yourself to regularly scheduled workouts.
The Long Game
I’ve held many job titles over the years: teacher, personal trainer, strength coach, flying trapeze instructor, instructor-trainer. The one constant in all of them has been—and continues to be—that I am a teacher at heart. The core of what I’m aiming to do here is to teach you good form and exercise technique and to give you an understanding of how to progress your strength and conditioning training over time. You are welcome to train with me for as long as you like, but I am operating under the assumption that it won’t be forever. One day, you’ll go out on your own and I want to make sure you’re as well equipped and well prepared as possible so that you will have the knowledge and skills to continue to train safely and effectively.