Body by Wilson Programs

Body By Wilson offers a variety of fitness programs to jump start your fitness routine!
Check below and find the program that BEST suits your needs.

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Programs & Pricing 

10-week Cooper River Bridge Run Program: $99

This program is designed to help you run your best 10K Cooper River Bridge Run.  Weekly group training sessions will incorporate endurance, speed and strength work, helping you become a faster, more efficient runner.  In addition, you will receive a 10-week training plan to ensure you are adequately prepared to race your fastest 10k yet!

10-week Cooper River Bridge Plan includes:

  • (10) Group Workout Sessions
  • 10-week Wilson Coaching 10K Training Plan.  Weekly schedule includes 5-6 days of running; 3 key run workouts, 2-3 recovery runs, and strength conditioning exercises
  • Personal TrainingPeaks account to receive daily workouts

When: January 5th – March 23rd, 2015
Group ‘A': Monday 6-7:00pm 
Group ‘B': Wednesday 6-7:00PM 

Athlete Prerequisite
Group ‘A’ athletes must be able to average 9 minute miles for 45 consecutive minutes
Group ‘B’ athletes must be able to average 10-15 minute miles for 30 consecutive minutes

10K Cooper River Bridge Run
How it WorksYou will receive a personal TrainingPeaks account, the online software I’ll use to manage your training. This account is exclusive to you. TrainingPeaks will send you a daily e-mail that includes details for your upcoming workout. You have the option to access your workouts through the TrainingPeaks portal (via a PC). You may also access workouts by use of TrainingPeaks smartphone app.

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Wilson Coaching Tri-Hit Program

This off-season don’t let the fitness you earned in 2014 go to waste!

Wilson Coaching Tri-HIT (High Intensity Training) Program is designed to teach you HOW to train efficiently and progressively for triathlon, preparing you for an AMAZING 2015!!

The Tri-HIT Program will bring cardiovascular, strength, coordination, balance and flexibility together into one efficient workout.  Workouts include dynamic strength training exercises, core conditioning, agility and balance drills and high intensity plyometrics interval training sets.  Most importantly, the 8-week program will build into your long-term success by developing overall strength, proper technique, as well as mental preparedness and physical strength to ensure you have a stellar 2015 season.

Tri-Hit Program Includes

  • 8-weeks of exclusive Wilson Coaching Tri-HIT workouts
  • A personal TrainingPeaks account exclusive to you.

How it WorksYou will receive a personal TrainingPeaks account. This account is exclusive to you. TrainingPeaks will send you a daily e-mail that includes details for your upcoming workout. You have the option to access your workouts through the TrainingPeaks portal (via a PC) or you may also access workouts by use of TrainingPeaks smartphone app.

IM 70.3 WC

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“Self Coach” 31-Day Body by Wilson Fitness Plan

31-DAY BODY BY WILSON includes Daily workouts are designed to change your body, burn calories, blast fat, experience lean muscle growth, break-through fitness plateaus, achieve personal bests, more easily perform daily activities and most importantly, have fun!

The most common evaluation I come across during individual consultations is that people get stuck doing the same exercises, hit a plateau and thereby no longer see results they are seeking. The 31-day Body By Wilson fitness plan focuses on 5 biomechanics: Strength, Endurance, Speed, Flexibility, and Coordination. By incorporating these biomechanics in your daily fitness routine, you become the most well rounded athlete, prevent injuries and you will see results!

You may be thinking – “I’m not an athlete, why do I need to train like one?” Well it is rather simple: to become the best version of yourself, you need to think outside the box! When you approach your fitness routine with an “athlete” mindset, you will push yourself and thus incorporate a wide-range of activities. Best of all, the training program is diverse so that you will not get bored and daily activities, such as taking the stairs will become easier.

“Self Coach” 31-Day Body by Wilson Fitness Plan offers:

  • 31 days of exclusive Wilson Coaching total-body high intensity workouts
  • A premium TrainingPeaks account to receive your daily workouts via e-mail, take your intervals with you on mobile, and log your training as each day brings you closer to your goal
  • Access TrainingPeaks on your iPhone, Android, or the web

How it WorksYou will receive a personal TrainingPeaks account. This account is exclusive to you. TrainingPeaks will send you a daily e-mail that includes details for your upcoming workout. You have the option to access your workouts through the TrainingPeaks portal (via a PC) or you may also access workouts by use of TrainingPeaks smartphone app.

Workout Summaries

One of the most underutilized areas of training is calisthenics. While some workouts in the plan do involve equipment, there are many days it is not required to go to a gym to complete the workout. Below is an example of a speed & endurance workout and strength training routine:

Interval Training (Speed & Endurance):

20 X: 30 second sprint /:30 second recovery
The 20-minute interval set allows athletes to maintain above a VO2 max for a sustained 16-17 min. The key benefit is that you optimize your VO2 max (i.e. working your heart and lungs) with little to no waste/ side effects in your legs. It is one of the best “Neuromuscular Based Regeneration Run” which helped you work on Lactate Threshold conditioning and tolerance, Efficiency Development, and Aerobic Power.

  • WU: 8 min @ moderate pace
  • Main Set: 20 x 30 second sprint / :30 second active recovery
  • CD: 8 min @ moderate pace

Core / Upper Body:

  • 40 Medicine Ball Russian Twists
  • 30 Physio Ball Medicine Ball side rotations
  • 1 minute Plank w/ feet on Physio Ball
  • 20 Physio Ball Plank Jack Knife
  • 10 Push-up w/ single leg on Physio Ball
  • 10 Medicine Ball Push-ups
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4-Week Wilson Coaching BootCamp

The 4-Week WC BootCamp focuses on 5 biomechanics: Strength, Endurance, Speed, Flexibility, and Coordination. By incorporating these five biomechanics into your daily fitness routine, you will become the most well rounded athlete, prevent injuries and best of all – see results in your physique!  

Daily workouts are designed to change your body, burn calories, blast fat, experience lean muscle growth, break through fitness plateaus, achieve personal bests and most importantly, have fun with healthy like-minded individuals!

Workouts are 60-minutes in length and incorporate High Intensity Interval Training (HIIT), including cardio, dynamic strength training and stability exercises.  In addition to group classes, you will receive 4-weeks of exclusive WC total body workouts as well as a premium TrainingPeaks account to access your workouts and take them on the go with you!

When: Monday, March 30th – Saturday, April 25th

14 Sessions: $150   

  • 6-7PM Monday @ Stoney Field
  • 6-7AM Tuesday @ Ravenel Bridge
  • 6-7AM Thursday @ Hampton Park
  • 8-9AM *Saturday @ Park West Track

8 Sessions: $100

  • 6-7AM Tuesday @ Ravenel Bridge
  • 6-7AM Thursday @ Hampton Park

Note: Drop-ins available @ $10 / per class

Register here:

  1. Click Wilson Coaching logo in center of page
  2. Create Login
  3. Select ONLINE STORE located in upper right corner
  4. From Drop-Down Menu, select “BODY BY WILSON” 
  5. Select preferred Boot Camp … proceed to check out

How TrainingPeaks Works You will receive a personal TrainingPeaks account. This account is exclusive to you. TrainingPeaks will send you a daily e-mail that includes details for your upcoming workout. You have the option to access your workouts through the TrainingPeaks portal (via a PC) or you may also access workouts by use of TrainingPeaks smartphone app.

“There’s a difference between interest and commitment.  When you’re interested in doing something, you do it only when it’s convenient.  When you’re committed to something, you accept no excuses; only results.” -Kenneth Blanchard

 

 

 

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Beach Blast Bootcamp

Tired of the same-old fitness routine? Beach Blast Boot Camp is beach based and focuses on total body fitness! You’ll never experience the same workout twice and all fitness levels are welcome from beginner to advanced.

Beach Blast Bootcamp offers:

  • Dynamic and Static Stretching
  • Running / Jogging
  • Sand Drills – Increases Cardio output 30%-40% more!
  • Team Exercise Drills, Games and Obstacle Courses
  • Dumbbell, Tubing, and Medicine Ball Exercises
  • Core Training
  • Agility and Balance Conditioning Drills
  • High Intensity Interval Training sets
  • Plyometrics
  • Kettle Bells

What You Will Need:

  • Running shoes/Cross trainers
  • Dumbbells – 1 Set (Women: Between 3-5 / Men: 5-10 lbs.)
  • Exercise mat ‘or’ Beach Size Towel
  • Water
Single Group Session
Each workout is beach based and focuses on total body fitness! You’ll never experience the same workout twice and all fitness levels are welcome from beginner to advanced!
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Surf’s Up Beach Blast Bootcamp

Time to have some fun (at the BEACH) and get FIT in mind, body and spirit! Wilson Coaching and Charleston Surf Lessons pair-up for a special event guaranteed to bring excitement and fun to your workout routine! Whether you’ve never touched a surfboard in your life or have surfed since you were young, Josh and his team will teach you the fundamental techniques that will take your surfing experience to the next level! (Available only in Charleston Area)

90-Minute Surf’s Up Beach Blast Bootcamp Includes:

30-Minute Wilson Coaching Cross Training:

  • Dynamic and Static Stretching
  • Sand Drills – Increases Cardio output 30% – 40% more!
  • Core Training
  • Agility and Balance Conditioning Drills
  • High Intensity Interval Training sets
  • Team Exercise Drills, Games and Obstacle Courses

60-Minute Charleston Surf Lesson!

  • 10-15 minute beach orientation where you will learn surf etiquette, paddling techniques, 3-step “Pop Up” techniques
  • 40 minute session to ride the waves where you will apply the techniques you learned via orientation, learn how to look for the perfect wave and how to ride with other.

*All surf equipment provided!

Get to know Charleston Surf Lesson & Josh Wilson Charleston Surf Lessons is one of the top places to get surf lessons in the Charleston area and continually voted number one by their clients. Josh Wilson, owner of Charleston Surf Lessons, has spent almost 30 years surfing monster waves all around the world. 10 of those years have been dedicated to coaching kids and adults, the art and techniques required to become a world-renowned surfer. Many of his students have gone on to win national competitions, surf professionally and attain endorsements and sponsorships from some of the World’s top surfing companies. Josh’s own accomplishments are no small feat either. Claiming 3 back-to-back U.S. Championships, 4 NSSA National titles, 5 East Coast Champion titles, and 2nd in the world as an amateur.

Check out Charleston Surf Lessons
bbw-surfs-upDetails:
Where: 1 Center Street, Folly Beach, SC 29439
Price: $35 – introductory rate.map
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