4-Week Canadian Nationals Intensive
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A 4-week training plan designed to help you elevate your strength, stamina, and confidence on stage.
Having a major competition right out of the gate after the Christmas holidays can feel intimidating. Will your stamina be up to par? Will you feel strong on-stage? Will your confidence be shining through?
Now you don't have to worry! We've got you covered! Our 4-week intensive is designed to ramp you up for a competition in a progressive-overload style training block.
Each session is carefully designed to maximize your time and energy. In just one hour, you’ll experience a holistic training system that targets both the physical and psychological aspects of performance.
Each Week You'll Receive:
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1:1 Training Call
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A weekly 1:1 time with coaches to work on building strength and stability, specifically for the areas you want to work on.
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Each week, Maria will coach you through a workout and give you an at-home training plan for that week.
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Group Conditioning Sessions
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Join us via Zoom on Sundays at 11:00 am MST for a high-intensity conditioning class designed to help maximize your stamina and power. These classes will combine plyometrics, HIIT, and dancing movements to ensure you're stage-ready
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Group Performance Mindset Sessions
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Join us via Zoom on Sundays at 11:00 am MST for group discussions surrounding performance mindsets, strategies to have a positive feis day, how to work through tough moments in training, and so much more.
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All live sessions will be recorded, and you'll have 7-day access to the recordings if you cannot attend live
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Group sessions run as a hybrid-style - 30 minutes of movement and 30 minutes of mindset discussion and activities
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Requirements:
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Competing at the 2026 Canadian Nationals or any winter feisanna
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Ability to train 2x/week with coaches and 1-2x/week at-home independently
- Equipment Needed:
- Dumbbells (lighter 5-10lbs, moderate-heavy 15-30 lbs). Weights will be prescribed individually based on training history and age
- Resistance Bands - long bands and mini-loop bands (light, moderate, and heavy resistance)
- Bench or chair
- Dancing Shoes - optional for group sessions. You will be notified ahead of time when shoes are needed
- Yoga mat (optional)
Live Class Details:
Time: Sundays 11:00 am MST (classes are recorded and available 7 days for asynchronous training)
Dates: January 4, 11, 18, 25
Classes will follow a hybrid format - 30 minutes of conditioning training and 30 minutes of performance mindset group discussions and activities
Training Plan - Conditioning:
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Building a Strong Endurance Base
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Developing Power & Attack
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Skill Specific Training
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Tapering and Recovery Preparation
Topics Discussed - Mindset:
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Defining Your Why
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Intention Setting For Training and Competition
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Performance Mindset For Competition Day
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Strategies For A Successful Competition Day
Investment: $250
FAQs
My dancer isn't competing at the Canadian Nationals, can I still join?
Yes! We're here to set up all dancers of all levels and competition schedules. This series will help you build a strong base to kick your year off with a bang, no matter what your journey looks like.
My dancer cannot commit to all the live training times. What should they do?
For dancers who are stretched for time and have a packed schedule, we get it. Each week will build off the previous, and we encourage dancers to try and attend as many live sessions as they can. All classes are recorded and will be available for asynchronous training throughout the week.
To see maximum results, we recommend dancers complete ALL live classes within the week and try to stay on top of the lessons.
How are 1:1 training times scheduled?
Once registered, you'll receive an email from your coaches to choose your training time. These times are based on both coach and dancer availability and are first-come, first-served. This will be your training time for all 4 weeks.
What are the at-home expectations?
Your coaches are here to support you and your growth. In return, we ask for your commitment and dedication to your training. During your first 1:1 session, you'll discuss what schedule works best for you. After you have your weekly workout, we recommend completing 1-2 more times before seeing your coach again.
Questions? Email us at stretchxstrengthen@gmail.com
Full class details will be sent out once registered.
*All LIVE classes held on ZOOM video.
*Registration allows for 1 dancer on 1 device. We want to respect the integrity of the community we are creating. Failure to do so will restult in removal from the program, and no refund will be issued.
*No refunds once the program has begun.