Optimum Performance Training Blog: Fitness Coach Mentoring

This post is for the people who have emailed and asked about my Fitness Coach Mentoring service. Those of you who are interested in beginning this service in October 2013 have to complete the below intake assignment (to the best of your ability) AND submit it via e-mail before you will be eligible to partake. There is a limit of 5 new clients.
For those interested but are not able to commit at this time OR there is no additional spaces availabe, there will be another offering for registration in January 2014. Email to be added to this waitlist.

Here is some information about the service:

You will learn:

- the basics of ATP physiology and why it is important to training philosophy and understanding.

- how to assess an individual based on their known physical abilities using strength ratios and prediction formulas.

- how to assess an individual to discover currently unknown abilities and limitations (i.e. energy system testing, muscular endurance testing, and the like).

- how to design effective weight training programs to gain muscular strength, power and mass.

- how to effectively manipulate tempos, repetitions and sets in weight training programs to optimize results.

- how to overload and de-load a weight training protcol in a safe and effective manner to ensure proper adaptation and subsequent performance improvement.

- how to design effective oxygen independent (i.e. anaerobic alactic and anaerobic lactic) energy system training sessions. You will learn general ideas about when and how to implement these kinds of training sessions, what kind of person this will best suit, and why training this system is imperative to performance in high intensity events lasting from 1 minute to 30 minutes (or more).

- how to design effective oxygen dependent (i.e. aerobic) energy system training sessions. You will learn how to design training sessions for both single modality (i.e. cyclical modalities like running, biking, etc.) and multiple modality (i.e. external loaded movements, bodyweight movements, and cyclical movements). You will learn how designing these sessions is very individualized, both from a goal perspective and an ability perspective.

- why the oxygen dependent energy system is the back bone of performance and longevity in most sporting and fitness events.

- how to propely assess and design a variety of energy system training templates (i.e. weekly, monthly, and yearly planning) to best prepare and advance the abilities of a single competitor/client. You will be taught how to design training templates to meet the needs of ANYONE.

- how to properly assess and design a variety of energy system training templates (i.e. weekly, monthly, and yearly planning/periodization) to best prepare and advance the abilities of all individuals partaking in a group based training facility/program.

- how to assess and differentiate individuals and groups in based on testing parameters and certain distinct traits in order to optimize their training program/longevity.

- how to adjust a training plan with an injured client/competitor to still allow for maintenance and/or progress.

- and more...

Meetings:

- meetings typically occur on a monthly basis, either once per month or twice per month based on your need/requirement (twice per month has to be asked for following the first appointment, you cannot start with them).

- if meetings occur on a monthly basis, they will last up to 90 minutes. If the meetings occur twice per month, they will last up to 45 minutes.

- these meetings will occur via an online face to face exchange (i.e. Skype, FaceTime, etc.) or in-person for those near our Calgary based facility.

- during each meeting we will discuss your recently completed homework/assignment(s) and address the next part of your learning.

Variance:

- If your focus is to design training programs for a certain group of individuals (i.e. specific sport, age, ability, etc.) then the focus of the service will be entirely based on that.

- Many individuals utilize this service as a means to improve the program design for their own individual client's/competitors.

- Many individuals utilize this service as a means to improve the program design for their own fitness facilities, typically for the group classes that occur there.

- Many individuals utilize the service as a means to upgrade their own knowledge and understanding in order to put it to use for themselves because they are not coaches or fitness facility owners.

- Coaching experience and training knowledge varies greatly amongst all. Generally, no matter what level you are at in your coaching journey, we will create a path to lead you to success.

Commitment Length:

- There is no commitment length. As with all of my services, if you are unhappy with the service or feel you need a change, you are not held to anything.

- However, anything less than 3 appointments (based on 90 minute length) is generally not useful for significant improvement and understanding.

Cost:

- $150 per 90 minutes of appointment (i.e. 1 x 90 minute meeting per month OR 2 x 45 minute meetings per month).

Homework:

1 - YOUR Goal

Describe in detail exactly what you are hoping to gain from this service and who this knowledge/experience is going to benefit.

2 - Philosphy Defined

a) in your mind, what is fitness? Give your best explanation in less than 500 words. Do not copy and paste this answer. There is NO right or wrong.

b) describe what events you would choose to test fitness if you had the following options (assume no equipment/logistical limitations when creating events, assume all competitors are at a comparative/advanced level);

- only allowed to design 2 events, back up your reasoning. The less events available, the more important the decision making/reasoning.

- only allowed to choose 3 events, back up your reasoning. The less events available, the more important the decision making/reasoning.

- design as many events as you like over a 3 day competition.

3 - Training Program Design

a) Running Competitor - Design a 6 week training program for a 10k runner. This person's goal is to do a 10k time trial at the end of the 6 weeks (i.e. peak). This person is able to run a 5k in 19 minutes, a 10k in 40 minutes, and a half marathon in 85 minutes. Assume no injuries or movement limitations. Is able to train once per day, 5 times per week, Monday and Friday are off days. Please provide all of the training sessions for all of the 6 weeks. As well, be sure to prescribe intensity with each of the running training sessions. To the best of your ability, adjust the weekly running volume and intensity to allow for optimal training results while avoiding over-use or under recovery.

b) Competitive Exerciser - Assessment:

*describe where the person is deficient. Explain your reasoning and where it came from.

*assume there are no pertenant injuries/movement limitations that will severely effect your design.

Female, 20 years old

5'5", 130lbs, lean

1 RM's

Deadlift - 315lbs

Back Squat - 200lbs

Front Squat - 170lbs

Power Clean - 155lbs

Power Snatch - 125lbs

Clean and Jerk - 155lbs

Snatch - 125lbs

Press - 110lbs

Supinated Chin-up - 70lbs

AMRAP Chest to Bar - 20 reps

30 Ring Muscle-ups for time - under 7:30 min

500m Row - 1:39 min

2k Row - 8:30 min

400m Run - 1:15

1,600m Run - 7:59

21,15,9: Thruster @ 65lbs/Chin-ups - sub 3 min

1000m Row/50 Thrusters @ 45lbs/30 Chin-ups - over 8 min

c) Competitive Exerciser - Design:

*design a 6 week training program for this person.

*provide a training template, based on this person training 5 times per week (M,T,W,F,Sa).

*provide the ENTIRE 1st and 6th week of the training program.