Drop Zone Boot Camp

 

fitness2xtreme-images-dropzone-bootcamp-headerSome military-style boot camps are geared to those who are already in shape, but want to take their fitness level up a notch. With workouts such as lifting heavy buckets and flipping tires, it can seem like it will take forever before you are able to join the ranks of the very fit.

However, DropZone Boot Camp in Howard County, Maryland changes all that. Their program is open to everyone, even those at a beginning fitness level, who wants to become the healthiest and mentally toughest person they can be.

Assessment

DropZone offers back-to-basics conditioning and incorporates military-style training with the latest fitness research. They also offer participants nutritional guidelines and help them develop a diet program that will keep them in shape for class.

fitness2xtreme-images-dropzonebootcamp-fitness-assessment-flAnyone coming to DropZone for the first time undergoes a fitness assessment, which helps trainers develop workouts geared towards individual abilities in a group setting.

In the assessment, participants are given 90 seconds apiece to complete three different exercises: push-ups, sit-ups and step-ups.

They are expected to keep track of how many of each workout they do with a notepad and pen, and all exercises must be completed in proper form as follows:

  • Push-ups: Chest must be on the floor for one complete push-up.
  • Sit-ups: Participant must be on their back to start and sit all the way up with their arms at their chest.
  • Step-ups: Participants can use a step of any level. They must put both feet on the step and then both feet on the floor for it to count.

During the test, participants can take a quick water break before returning to the exercise, as long as they are still keeping track correctly.

Conditioning

Once the fitness assessment is complete, participants move into the initial conditioning phase.

This program takes place one hour a day five days per week for four weeks.  In that time, they are expected to attend every class unless there are unavoidable circumstances.

If a participant misses a class, they are expected to complete offsite training and be caught up when they return to class.fitness2xtreme-images-dropzonebootcamp-man-running

A warmup in class consists of stretching before moving into jumping jacks, high knees and skaters, a move in which participants move side-to-side and do leg crossovers. Everyone completes 30 of each move before moving on to more stretching.

There is also a four-lap run around one of the indoor fields in the Soccerdome, a facility in Jessup, Maryland where indoor sessions are held.

When the class completes the warmup portion, initial sessions include calisthenics, running and sprinting drills, body weight exercises and performance drills. These activities are used to improve body strength and cardiovascular endurance, as well as enhance flexibility, agility and mental focus.

Advanced Training

After four weeks in the initial program, participants are ready for ongoing and advanced training. Once there, they can expect to push themselves to do more and maintain a higher level of fitness. The program will help them change their lifestyle and look good, which will help them feel better about themselves.

DropZone also sponsors the Warrior Dash, the world’s largest running series which is held across the country. The Warrior Dash is a three-mile course that not only has participants running and swimming, but also puts them through various obstacles.

The course will have obstacles such as a military crawl, the deadman’s drop and staggering steps. There are also traditional fitness activities such as wall climbing, crossover sets and the cargo net climb.

However, one of the most unusual obstacles comes at the end, where participants must leap over fires on their way to the finish line. This is known as the Warrior Roast.

A YouTube video detailing a DropZone workout warns participants to “consider their butts already kicked,” even after an initial conditioning session and fitness test. Also, in a Baltimore Sun article, trainer Cindy Jackson states, “If you don’t show up, I’m going to call you.”

Logistics

dropzone-bootcamp-outdoor-running-classDropZone classes are offered in different indoor and outdoor locations and are open-enrollment, so anyone interested does not have to wait for a session to begin.

Classes are held from 5:30 to 6:30 a.m. and 9:30 a.m. to 10:30 a.m. Monday through Friday. Evening classes are offered from 6:30 p.m. to 7:45 p.m. Monday through Thursday.

Outdoor classes are held at the Forrest Farm community in Hollywood, Maryland. Class times are at 5:30 a.m. Monday through Friday, 8:30 a.m. on Wednesday and Friday and at 7:00 p.m. on Monday, Wednesday and Thursday.

One of the benefits of being a member of DropZone is the unique pricing structure. Each time a four-week session is completed, the monthly rate drops until participants are paying the minimum $125 a month.

Before coming to class, participants should have certain equipment to help them follow along. A fitness mat is needed for push-ups and sit ups, and dumbbells and barbells should be brought for strength-training exercises.

When buying weights, trainer Vanessa Cooper lays out the following guidelines:

  • Low weight: Three to five pounds
  • Medium: Five to eight pounds for women; 10 to 15 pounds for men
  • Heavy weight: 10 to 20 pounds for women; 20 to 35 pounds for men

In addition to boot camp classes, DropZone also offers team-building exercises and customized wellness programs for companies and programs.

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