Jameel "WESTROK" Coleman's ROK FORCE FUSION Training
  • Schedule/Session Booking

RFF Group Training 6 days a week
Monday, Wednesday, & Friday 7am
Monday- Thursday 7pm
Saturday 12pm


7/30-8/13
WEEK 20-24 FOCUS: BUILDING MUSCLE

Definition

STABILITY & MOVEMENT: the ability to maintain or control joint movement or position. Stability is achieved by coordinating the actions of smaller muscles that surround and assist movement of larger muscles ie. training the muscles in your arms, shoulders, and core to help the larger chest muscle execute a bench press.

This phase will help us learn to maintain posture without compromising movement a.k.a mobility. We will strengthen the areas that need to be stable helping to produce more strength.

MOVEMENT (Mobility): the degree in which a joint is allowed to move before being restricted by surrounding tissues (ligaments/tendons/muscles)

STABILITY: the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system.



Benefits
  • Learn how to stabilize your body to produce more strength
  • Better coordination between your lower and upper body
  • Introduction to long term injury prevention
  • Work your "smaller" muscles
  • Helping your body to adapt to the next strength phase of training
  • Maximum stress relief  
  • Understanding your your uninhibited range of movement, and how to help increase it
  • Neuromuscular Stimulation

Class Levels

ALPHA CLASS will consist of foundational movements, moderate intensity exercises levels, and  basic training techniques

DELTA CLASS will have foundational movements with moderate to higher intensity of exercise, with an intro to advance training techniques

OMEGA CLASS Intro to complex training movements, high intensity exercise routines, and a integration of sports training techniques (IE.agility, power training, KB training, etc).


Monday 7h-OMEGA
Monday 19h- DELTA
Tuesday 19h- DELTA
Wednesday 7h- OMEGA
Wednesday 19h- DELTA
Thursday 19h- DELTA/ALPHA
Friday 7h- OMEGA
Saturday 12h- ALPHA/DELTA/OMEGA (Circuit)



  • Each class is 60 minutes
  • 24hr cancellation Policy
  • per-registration must be 24hrs in advance to attend a class
  • NO EXCEPTIONS
RFF Group Training 6 days a week
Monday, Wednesday, & Friday 7am
Monday- Thursday 7pm
Saturday 12pm


6/11-6/25
WEEK 18-20 FOCUS: STABILITY and MOVEMENT *PHASE 1

Definition

STABILITY & MOVEMENT: the ability to maintain or control joint movement or position. Stability is achieved by coordinating the actions of smaller muscles that surround and assist movement of larger muscles ie. training the muscles in your arms, shoulders, and core to help the larger chest muscle execute a bench press.

This phase will help us learn to maintain posture without compromising movement a.k.a mobility. We will strengthen the areas that need to be stable helping to produce more strength.

MOVEMENT (Mobility): the degree in which a joint is allowed to move before being restricted by surrounding tissues (ligaments/tendons/muscles)

STABILITY: the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system.



Benefits
  • Learn how to stabilize your body to produce more strength
  • Better coordination between your lower and upper body
  • Introduction to long term injury prevention
  • Work your "smaller" muscles
  • Helping your body to adapt to the next strength phase of training
  • Maximum stress relief  
  • Understanding your your uninhibited range of movement, and how to help increase it
  • Neuromuscular Stimulation

Class Levels

ALPHA CLASS will consist of foundational movements, moderate intensity exercises levels, and  basic training techniques

DELTA CLASS will have foundational movements with moderate to higher intensity of exercise, with an intro to advance training techniques

OMEGA CLASS Intro to complex training movements, high intensity exercise routines, and a integration of sports training techniques (IE.agility, power training, KB training, etc).


Monday 7h-OMEGA
Monday 19h- DELTA
Tuesday 19h- DELTA
Wednesday 7h- OMEGA
Wednesday 19h- DELTA
Thursday 19h- DELTA/ALPHA
Friday 7h- OMEGA
Saturday 12h- ALPHA/DELTA/OMEGA (Circuit)



  • Each class is 60 minutes
  • 24hr cancellation Policy
  • per-registration must be 24hrs in advance to attend a class
  • NO EXCEPTIONS

ROK FORCE FUSION Geneva Spring/Summer Training 2018

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Group Training Class in Geneva are ON!!! REGISTER NOW

Group Training Instructor

  • Boot Camps
  • Semi Private classes (2-5 people)
  • ROK FORCE FUSION training
  • Metabolic Conditioning
  • High Intensity interval training
  • Breakdance instruction
  • Kettle Bell training
  • TRX Training methods
  • Youth Breakdance training classes

Services

RFF Group Training
RFF Semi-Private
1-on-1 Coaching

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WESTROK@ROKFORCEFUSION.COM
+41 77 923 11 43
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  • Schedule/Session Booking