Performance Training

 
 

Courses to improve and support the physical demands of life. Train to be an athlete for life.

Marathon Training Course

New to running and dreaming about completing your first 5K? Hoping to PR in the half or full marathon? This training program is a supportive group designed to help runners of all ages and experience levels come together and achieve their personal running goals for the Oakalnd Marathon/Half Marathon/5K on March 22, 2020.

Participants can opt for any of the three race distances offered and will be provided with an appropriate training plan for the distance. The group will meet twice weekly, once for a shorter weeknight and run on campus, and once for a weekend morning long run in and around Berkeley. Additional optional cross-training activities and easy runs will be Informally organized for those interested. We’ll talk about proper training, running mechanics, cross-training, fueling, gear, and everything you need to know to complete a race, whether it’s your first or fiftieth! You’ll discover new running routes, an inclusive environment, and the joy of running with others.

Please note that the program will run for 8 weeks, so participants hoping to complete the full or half marathon distance should already have some running experience and training, as typical training plans can last anywhere from 12-24 weeks for those distances. Beginners welcome for the 5K distance.

Price: $139

Instructor: Isabel Seneca

Dates Days Time Action
1/27 – 3/21 Tue/Sat 6:00 p.m. – 8:00 p.m. Register

Location: Edwards Track

Bench Clinic

This clinic progresses the lifter through the technique of the Bench Press and accessory exercises. This includes warmup, corrective exercises, mobility work, advice on self-cuing, and identification of strengths and weaknesses. This clinic is recommended for the beginning powerlifter or fitness enthusiast as well as the experienced powerlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection.

Price: Member – $20 / Non-member – $20

Instructor: Julie Brookfield

Dates Days Time Action
Not currently offered

Location: RSF Court 14

Clean Clinic

This clinic progresses the lifter through the technique of the clean and accessory exercises. This includes the front squat, RDL, clean pulls, and squat and power cleans from various starts. This clinic is recommended for the beginning weightlifter as well as the experienced weightlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection. This class will qualify you to purchase access to the Weightlifting Studio during Reserved Rec hours.

Price: Member – $20 / Non-member – $20

Instructor: Heather Lockwood

Dates Days Time Action
Not currently offered

Location: RSF Court 14

Deadlift Clinic

This clinic progresses the lifter through the technique of the Deadlift and accessory exercises. This includes warmup, corrective exercises, mobility work, advice on self-cuing, and identification of strengths and weaknesses. This clinic is recommended for the beginning powerlifter or fitness enthusiast as well as the experienced powerlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection.

Price: Member – $20 / Non-member – $20

Instructor: Julie Brookfield

Dates Days Time Action
Not currently offered

Location: RSF Court 14

Jerk Clinic

This clinic progresses the lifter through the technique of the Jerk and accessory exercises. This includes warmup corrective exercises, advice on choosing a jerk style and development exercises. This clinic is recommended for the beginning weightlifter as well as the experienced weightlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection. This class will qualify you to purchase access to the Weightlifting Studio during Reserved Rec hours.

Price: Member – $20 / Non-member – $20

Instructor: Heather Lockwood

Dates Days Time Action
Not currently offered

Location: RSF Court 14

Snatch Clinic

This clinic progresses the lifter through the technique of the snatch and accessory exercises. This includes the overhead squat, snatch balance, snatch pulls, and squat and power snatches from various starts. This clinic is recommended for the beginning weightlifter as well as the experienced weightlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection. This class will qualify you to purchase access to the Weightlifting Studio during Reserved Rec hours.

Price: Member – $20 / Non-member – $20

Instructor: Heather Lockwood

Dates Days Time Action
Not currently offered

Location: RSF Court 14

Squat Clinic

This clinic progresses the lifter through the technique of the Squat and accessory exercises. This includes warmup, corrective exercises, mobility work, advice on self-cuing, and identification of strengths and weaknesses and will touch on technique differences between high bar and low bar squatting. This clinic is recommended for the beginning weightlifter, powerlifter or fitness enthusiast as well as the experienced powerlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection.

Price: Member – $20 / Non-member – $20

Instructor: Julie Brookfield

Dates Days Time Action
Not currently offered

Location: RSF Court 14

Strength and Conditioning for Runners

Strength and Conditioning for Runners is tailored for runners of all levels. It’s a running workout integrated with strength training elements designed to increase strength, endurance, and to achieve your optimal running performance. This class is perfect for people who like to run long distances or like to run for general fitness.

Price: Member – $90 / Non-member – $115

Instructor: Al Moolick

Dates Days Time Action
Not currently offered

Location: Edwards Track

Olympic Lifting Drop-In

The Olympic Lifting studio will have open hours during the evening for drop-in use. The Olympic Lifting studio is located in Racquetball Court 14 at the RSF. This program is a Drop-In program and not an “enroll-able” class. Participants must purchase sessions to have access to the studio and must also take the Introductory classes or be checked off by one of our Strength & Conditioning coaches to participate in the drop-in hours.

Sessions Member Price Non-Member Price Action
Single Drop-In $25 $30 Not currently offered
(4) Sessions $90 $110 Not currently offered
(8) Sessions $160 $200 Not currently offered
(12) Sessions $180 $240 Not currently offered
Unlimited / Semester $225 $275 Not currently offered

Location: RSF Lower Court 14

Times
Monday – Friday: 3 – 7 p.m.

Rowing Workout

The rowing machine (ergometer) has exploded in popularity as more and more programs incorporate this full-body cardio machine. We’ll teach you the basics of rowing mechanics, and provide an opportunity for you to improve your overall fitness. We will also emphasize the importance of core strength – a critical element to the sport of rowing. In six sessions over three weeks, you’ll receive technical instruction, one-on-one and small group coaching, varying and periodized workouts, and opportunities to observe measurable progress over the course. This class provides opportunity for all levels of fitness and skill.

Price: Member – $60 / Non-member – $75

Dates Days Times Action
Not currently offered

Location: RSF Lower Court 13

Powerlifting

Learn and exact the technique of the Back Squat, Bench Press and Deadlift. This class is open to any level of experience, from someone who has never touched a barbell to the seasoned powerlifter.

Price: Member – $100 / Non-Member – $125

Dates Days Times Action
Not currently offered

Location: RSF Court 14 & 15

Outdoor Boot Camp

Outdoor Boot Camp is a total body outdoor workout perfect for all fitness levels. Training will include running, upper-body strength, power and agility, and leg strength. Workouts are held on and around the UC Berkeley campus. Sessions will meet at the RSF Front Desk Area.

Price: Member – $65 / Non-member – $85

Dates Days Times Action
Not currently offered

Location: Meet at the RSF Front Desk Area

Strength and Conditioning for Rock Climbing

This class is geared to help rock climbers improve their performance on the wall through optimizing their training off the wall. This class focuses on improving strength and mobility as well as incorporating recovery strategies into a strength routine. Open to any level of strength training experience.

Price: Member – $70 / Non-Member – $90

Dates Days Times Action
Not currently offered

Location: RSF Court 14 & 15

Berkeley Rec Sports