A warrior is defined as someone that is prepared to work hard to develop oneself in an effort to battle against their
particular challenges in life. The Training for Warriors (TFW) system was designed to develop muscular strength and mental
fortitude to take on those challenges. This holistic approach includes proper warm-up, strength, endurance, flexibility and
speed training and is taught by a certified TFW coach.
Program Specifics: The philosophy of the TFW program is to encourage participants to make an effort in all of the following
areas: strength training, metabolic training, speed training, nutrition, and flexibility. MVP/RDV will offer opportunities in all
of these areas.
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Strength Days – Sessions will follow the TFW strength workout of the day and be led by a TFW coach.
These sessions will be listed on the group fitness schedule.
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Hurricane Days (metabolic) – Comprised of Energy Circuits, Tabata training, and actual Hurricane work outs. Each
of these training session will incorporate an element of speed training. These sessions will be listed on the group
fitness schedule.
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Warm-Up/Flexibility – Every TFW training session will begin with a specific warm-up and end with flexibility
training. No exceptions.
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Nutrition – As with all members, we strongly encourage all TFW participants to focus on a nutrition plan that
feeds their body’s needs for the challenges of the work outs. Specific nutritional guidance can be provided by our
Registered Dietician.
Warrior Tracker and TFW Evaluation
Sign up for the Warrior Tracker and you will receive the following:
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Warrior Tracker Access*
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Daily work outs
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Challenges
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Work out tracking
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Class attendance
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TFW Community communication
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TFW Evaluation
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A TFW Coach will put you through several evaluations and challenges to determine
your strengths and areas for improvement.
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TFW T-shirt
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TFW wrist band
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$75 admin fee
*Must be a MVP Sports Clubs member to maintain access. See a Fitness Trainer to sign up*
Training for Warriors FAQ
Q: Why are we switching to TFW and removing Total Conditioning and Boot Camp classes?
A: MVP’s philosophy has been to provide the best opportunities for our members to find continuing fitness success through
programs with proven results. The TFW system is based off of years of training research that shows greater success when
people balance their week of exercising between true strength training, metabolic or cardio days, and recovery days. TFW
is a holistic approach based on proven training principles which will help our members achieve the most important goal in
fitness – to feel good.
Q: What is the difference between TFW training and Boot Camp or Total Conditioning?
A: TFW is not just a single cardio class, but is made up of two types of training: TFW – Strength and
TFW – Hurricanes (metabolic). The TFW – Hurricane days are made up of 3 different styles of training:
Energy Circuits, Tabata, and Hurricane work outs.
1.
Energy Circuit: This style is similar to what you would see in our Boot Camp classes. There will be from
4 to 7 stations with one exercise. Participants do each exercise for a given time (:30 to :45 each) and rotate
to the next station. The work out is made up of 2 to 3 sets with varying exercises for each set.
2.
Tabata: This type of training usually involves some sort of sprinting and body weight or light resistance
sets and then sets of traditional tabata routine (8 exercises with :20 on and :10 off ).
3.
Hurricane Work out: The purpose is to create a disturbance in the body and allow it to recover to come
back stronger. Hurricanes are comprised of a sprint and two exercises (body weight or light resistance).
A complete work out is 3 rounds of 3 sets each (9 sprints and 9 of each exercise)
Q: What is “metabolic training” and why is it so important?
A: Metabolic training refers to patterns of work and rest periods to elicit a desired response from the body. This desired
response is to maximize efficiency of a particular energy system. Different ratios of work to rest periods call upon different
energy systems and cause specific adaptations. Pairing difficult exercises together and blowing through a circuit with no
regards to timing isn’t nearly as beneficial as a planned attack.