Welcome to my training webpage!

Who am I?

My name is Pat Korican and I am a certified personal trainer through the Aerobics and Fitness Association of America (AFAA).

I am also owner of and an Athletic Performance Trainer at Griffin Performance Athletics, a newly-established strength and conditioning facility located in Ann Arbor, Michigan.

What am I all about?

My passion lies in helping others discover and reach their potential. I strive to do this through providing my clients with all the support, motivation and knowledge they need pertaining to fitness and overall well-being.

My training methodology is founded on a simple premise — that of functional fitness.

What exactly is Functional Fitness?

How do you define “being fit”?

Is a marathon runner the epitome of fitness to you? How about a bodybuilder? Think again.

True fitness isn’t just about being able to run for hours on end without stopping. It isn’t all about aesthetics, either — I believe you’ve heard stories about bodybuilders who can’t run a mile to save their lives.

Functional Fitness can be described as the ability to perform a broad array of natural or realistic physical work. It involves movement in multiple planes of movements, all the while utilizing multiple joints.

Think about the process involved in picking up a heavy object from the ground — something you’re likely to occur in the daily course of life. Shouldn’t your training enable you to deal with such occurrences, by mimicking these movements? Unfortunately, most popular exercise routines champion the use of isolation movements (for instance, bicep curls, pec flyes) over compound, multi-joint movements (like standing presses, squats) in regular training. These isolation movements do not generate the ideal adaptive response and can hardly be applied in real-life situations.

I strongly believe in compound, functional movements as part of workouts and apply these liberally throughout my own training as well as that of my clients’.

So… here’s what I can do for you.

- General Strength and Conditioning (S&C) for the Everyday Athlete
- Specialized, Sport-Specific S&C for Athletes
- Personal Training
- Nutritional Guidance
- Performance Training Clinics for Sports Teams

3min on 1min off for 9 rounds:

30 strokes row
30 strokes ski
10 push-ups
10 squats
10 sit-ups
10 kb swings

Performance Training:

Rom drills 1 mile run

warmup

3 rounds:

20 box jumps
200m run
10 wall balls
200m run
20 kettle bell swings|
200m run
20 hrpu pushups

Rom drills

warmup!!

Individual Event 4

for time:

50 back squats ( 135/95 )
40 pullups
30 shoulder to overhead ( 135/95 )
50 front squats ( 85/65 )
40 pullups
30 shoulder to overhead ( 85/65 )
50 overhead squats (65/45)
40 pullups
30 shoulder to overhead (65/45)

Stretch!!!

Rom drills – 1 mile run
Kettle bell warmup drills

20m amrap

10 swings
10 sdlhp
10 kte
200m run

durability:  2 rounds

windmills ( r/l/) 10
deck squats

Rowing Class:

Pick drills – Slides
10 min warmup
5 rounds:

500m ( Body weight watts)
200m ski erg
10 wall balls
10 situps

Performance Training:

ROM drills – 1 mile run
30 squats/20 rollovers/30 oh squats

150 wall balls

1 mile run

Olympic Liting with Rick!

Front Squat

Snatch

Clean & Jerk

Back Squat