Here is the initial homework assignment that must be passed in prior to our first meeting. Please submit your homework to info@optimumperformancecalgary.com prior to May 14th, that is when registration for Fitness Coach Mentoring ends until later in the summer.
Program # 1:
- 25 year old Male CrossFit athlete/72 inches in height/185lbs in weight
- Just finished Regional competition 2-3 weeks ago, is rested up and ready to go
- PR's - Front Squat = 275lbs, Power Clean = 275lbs, Close Grip Bench Press = 205, Press = 155 lbs, AMRAP HSPU's = <10, AMRAP C2B Chin-ups = 25
- Some aerobic PR's - 1600m Run = 7:00, 2000m Row = 7:15, "Helen" = 10 minutes
- Athletes training priorities: 1 - increase squat/press strength, 2 - increase aerobic capacity (power and endurance), 3 - no lactate training
- Training schedule - days off are Monday/Friday. Double training days on Tuesday/Saturday.
- Outcomes - design a 6 week training program that will match their priorities/schedule.
- You design the layout of the weekly training, and each training session.
- You must provide as much detail for each workout (i.e. intensity prescription for each set/session, rest times, etc.) as you feel is necessary.
- Last week of training should include re-testing of the all the PR's listed above.
- Assumptions - eats well, no injuries, and trains at a facility that has every possible piece of equipment you can think of
Program # 2:
- 30 year old Female Distance Runner/68 inches in height/135lbs in weight
- Started running 2 years ago
- Goal is to run a sub 40 minute 10k race within the next year
- PR's - 1600m = 5:45 min, 5000m = 20:00, 10000m = 45:00
- Training schedule - Sunday's off
- No double training days
- Design 6 weeks of training to match their goal's/current abilities
- You decide the layout of the week (i.e. energy system, durations, modalities, etc.)
- Intensity must be prescribed for each running session
- Last 2 weeks of training should be lower in total volume than 4th week
- Assumptions - eats well, no injuries, and trains at a facility that has every possible piece of equipment you can think of
Definition of Fitness # 1:
- Design a weekend competition in order to test your definition of fitness
- Events on Friday, Saturday, and Sunday
- # of events is up to you
- no limitation on equipment, space, etc.
- Be prepared to defend your event choices
