KU TACTICAL ATHLETE CLASS
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The Ku Tactical Athlete has chosen a profession where their fitness may one day be the difference between life and death.  Tactical Athletes include military, law enforcement officers, firefighters, and rescue response individuals.  On the job, the Tactical Athlete will be confronted by high stress scenarios where physical and mental strength will be tested.  The Tactical Athlete must be composed, resilient, and calculated.  

The Ku Tactical Athlete Class (KTAC) is designed to improve specific areas of fitness (e.g., strength, speed, agility, and aerobic fitness), injury prevention, and improve overall health.  The goal is to train, educate, and prepare the tactical athlete to meet the demands of their occupations.  

INSTRUCTORS:

Daniel Aipa CSCS, USAW - KU PERFORMANCE HAWAII

Kyle Casillas NSCA-CPT, USMC Combat Vet - TACTICAL ATHLETE HQ

1:4 RATIO:

This is not your normal fitness class. KTAC is only accepting a maximum of 8 Tactical Athletes which will make it 1 coach for every 4 Tactical Athletes.  KTAC can be viewed as personal training with a support of a small team. 

THE PROGRAM:

KU TACTICAL ATHLETE CLASS is an 8-week program with 16 total classes along with a workouts to complete on their own and 2 planned rucks. This is a specialized strength and conditioning program design specifically for the tactical athlete to improve strength, speed, agility, aerobic fitness, and injury prevention.  Movements during training sessions will be instructed with modified options to fit each individual athlete to ensure optimal performance and proper technique.  The program is meant to enhance your on the job performance not hinder your performance.

KTAC TIMES:

Classes meet on Tuesdays and Thursdays from 600PM to 730PM, with 2 planned rucks during the weekend.

CLASS SIZE POLICIES:

KTAC has a (6) athlete minimum and (8) athlete maximum.  If the minimum is not met, the class will not be able to take place.

*No refunds once class begins

If you are interested in KTAC, please fill out the form below to be informed when class enrollment is open.

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Daniel AipaComment
The KU PERFORMANCE HAWAII System

Our system of performance training has been developed from 10+ years of my coaching experience and continues to evolve as we learn more. 

The Ku Performance Hawaii (KPH) system allows for others to grasp the principles in order to improve their strength and fitness and optimize their performance.  The training methods at Ku Performance Hawaii can benefit anyone looking to lose fat, build lean muscle, enhance their conditioning, and overall feel stronger - feel Kū.

My goal is to share and teach you the Ku Performance System in hopes it will help you.  KPH takes a holistic approach to go beyond the physicality of training and also touch upon the mental as well as spiritual aspect of training to increase your confidence levels.

At KPH, we embrace the Hawaiian warrior culture.  Being Native Hawaiian and feeling a deep connection to my culture, I've always been drawn to the warrior culture of not just Hawaii but all warrior cultures.  The KPH system looks at each individual as a warrior, or Koa.

KPH defines a warrior as one willing to take responsibility (kuleana) for their actions, prepared to work hard (hana ka lima), and committed (onipa'a) in bettering themselves and their community, and have the courage (koa) to take on challenges they come across in life.  As a warrior, you strive to increase your Mana, your personal power, to build up your legacy.  Every training session you perform, helps your gain more Mana.

We use the KPH system to train the body to develop the vigor and mindset to overcome yourself, take on the challenges, and accomplish your performance goals.  

Our culture makes us different from other gyms and training systems.  We embrace PERFORMANCE, CULTURE, and COMMUNITY. Everything roots from those three components and we strongly protect them.

When looking at the KPH system for PERFORMANCE, we implement several themes:

  • Makaukau
  • Pahu
  • Kupa'a
  • Ulu
  • Mau
  • Ola

Staying true with our culture, we see each theme hold a deeper meaning than just the physical movement.  For instance, Ulu is categorized as our accessory lifts.  In performance, these exercises are used to improve your bigger lifts and build more lean muscle. As for in culture, Ulu means to grow, to protect, to be inspired, and the rising of the wind.

Another example is Ola.  In performance, this is our recovery/cool down component where you slow down your heart rate, perform light stretches, and begin the recovery process.  As for in culture, Ola means life, to heal, well-being, and alive.  At the end of training sessions we want you to feel alive, inspired, and accomplished.

Our bookend pieces, Makaukau and Ola stay constant.  Everything else in between depends on what sort of warrior we are training and what they are training for.

The KPH system can be incorporated with sports teams, organizations, corporate wellness programs, and individuals looking for a holistic approach that embraces the Hawaiian culture to improve their overall performance not only in the gym, but in life as well.

I'm excited to take the time to expand in more details each piece of the KU PERFORMANCE HAWAII system.

Train and Live Ku,

Coach Aipa

Pre-Workout Nutrition for Performance

Nutrition is fuel.  When you fuel yourself properly it helps you stay energized throughout your workout, assists in building muscle, and starts up the recovery process.  

From a performance standpoint, with proper pre-workout nutrition youʻll experience improvement in performance and better results from training.

A proper pre-workout snack consists of 5-15 grams of protein and 15-30 grams of carbohydrates.  A good resource for nutrition guidelines around training can be found at Precision Nutrition. 

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Best to eat a pre-workout meal 1-2 hr before your workout.

In order to minimize discomfort during training, eat 1-2 hr before your workout.  As for pre workout nutrition, itʻs important to look at the bigger picture of when your last meal was.  If you are unable to get in a meal and you haven eaten for several hours, then a small snack 30 minutes before training will be suffice.  A good snack would be half a peanut butter sandwich, a whey protein drink, greek yogurt with berries and nuts, or a handful of trail mix.

If you are looking to upgrade your performance and build a Ku body, then fueling yourself properly is an essential piece of the puzzle.  

You can find great nutrition supplements over at ATH Organics by visiting athorganics.com

 

Caring for Hawaii Nurses and Healthcare Workers
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A good amount of our members at Ku Performance work in the healthcare industry in Hawaii.  After working with many for close to a year, we learned a lot about the occupation and challenges they face to take care of themselves.  

Some of the challenges they face are long hours, stressful situations, lack of sleep, poor quality of nutrition, and lack of exercise.  Their commitment to their patients can have a downside to where they can push their own health to the side.

At Ku Performance we analyzed the common injuries amongst Healthcare workers and developed a plan to reduce their risk of injury and improve their strength and fitness to enhance overall performance.

Our facility is equipped with minimal equipment: barbells, kettlebells, suspension trainers, etc.  No bells and whistles are required to achieve great results.

Each session we cover improving movement patterns, building strength, and conditioning through cardiovascular work. Many exercise between 2-3 times per week, and each training session takes into account their work schedule and mental state.

 Over the course of time working with the healthcare workers, they've experienced a boost of energy, enhanced performance during work, and less aches and pain particularly in the lower back and knees while being on their feet all day.

We believe it is essential for our Hawaii Healthcare workers understand where their fitness and performance levels are at in order to be able no to only provide the best care for their patients but also the best care for themselves.

Is it Good to Specialize Young Athletes in One Sport?
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Coaches, parents, and even young athletes become excited when there are early signs of talent in a particular sport.  As a passion and devotion for that one sport sinks in, the majority of time and effort are spent on that one sport.

However, there is not much dialogue amongst the youth sport community about the risk these young athletes are putting themselves in when only focusing on that sport.

In 2015, the American Journal of Sports Medicine published a study of young athletes at the ages 7-18 years that presented data which brought the risk of injuries to one-sport young athletes tot he surface .[1] The study showed that injured athletes tended to be older (14.1 years vs 12.9 years; P < .001). Also, the young injured athletes also tended to spend more hours per week in organized sports.

According to Safe Kids Worldwide, found sports-related ER diagnoses for kids ages 6 to 19 — at a cost of more than $935 million each year.  That's big.

The reason why playing multiple sports during a young age is because the athlete will not spend hours, days, and month using the same movement pattern.  Through the overuse of movements leads to overuse injuries.  Kids are either stuck in one sport year around or playing multiple sports at once and not having enough time to recover.

Dr. Cynthia LaBella, medical director of the Institute for Sports Medicine at Children's Memorial Hospital in Chicago, shared that while parents may mention that they were constantly active throughout their own childhoods and didn't experience any serious injuries, LaBella pointed out that youngsters used to be the masters of their own activity.

Now that parents are the driving force behind getting their children involved in sports and staying active, kids have the tendency to push beyond what they would do on their own which then leads to injury.

Overall, this is a topic where more conversations needs to take place amongst coaches, parents, and the young athletes.  At Ku Performance, we promote rest and recovery for our athletes to ensure safety and the longevity of our haumana, or athletes.  In order to accommodate athletes who do play multiple sports it's important for us to take extra measures to compliment their movements with proper training protocols to maintain performance, strength, and recovery.

Proper Height for Box Jumps

This is a common exercise you come across today.  People seeing how high they can jump by piling up boxes, or piling up bumper plates onto boxes.

Now this is not an article saying that box jumping to test how high you can jump is completely a waste of time.  I am not here to say what is wrong or right but to share with you what WE do at Ku Performance.

Our main concern when coaching the box jump is to reinforce proper landing mechanics and training explosive power. I've done these jumps in the past and it was cool to see how high athletes and myself could jump, but realized that the height of the box wasn't so important.

Coach Mike Boyle shared: "Our rule is simple. Jimmy Radcliffe said it best; “jump and land from the same position”. This means that take off and landing should look identical. If you jump from a ½ squat, land in a half squat."

Sounds simple.  I like simple.

We like to see our athletes jump onto a box and still be in a proper landing position with hips back, chest up, looking straight ahead, knees not collapsed in, and arms behind you.  

In today's culture, it seems as if box jumps became an ego exercise which usually means a higher chance of injuries bound to happen.  

When working with athletes, we always weigh out the risk to benefit ratio because the safety of our athletes and haumana are a priority.  Lastly, when performing box jumps - don't jump off the box to the ground, place a lower box next to the jumping box and have the athlete step down.  

Again, safety.  

Daniel AipaComment