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There are a maximum of 5 spots available for the Fitness Coach Mentoring service. For more information, please go here. Here is the initial assignment that MUST be completed and e-mailed to info@optimumperformancecalgary.com before you will be officially enrolled into the program. Upon submission of your assignment, we will set-up our first meeting (Skype or in-person). Here it is, any questions regarding the assignment can be e-mailed to the above address. Registration deadline for this service will close on September 9th, 2012. The next openings will begin later in 2012.
Part 1 - Philosophy
The purpose of this part is for me to get an understanding of where you are coming from when you make decisions and choices in training design. In your own words, describe the following to the best of your ability:
- Describe what you believe Fitness is. Be specific. Minimum 500 words.
- Design what you believe would be a legitimate test of fitness, considering all important components involved in competition (i.e. judging, scoring, variety, etc.). Design an 8 event, 3 day competition, be prepared to justify your decisions and choices. Assume you would have access to anything you needed (i.e. equipment, area, volunteers, etc.)
Part 2 - Design
The purpose of this part is to get an understanding of your ability to design training programs based on the person's abilities and their goals, as well as managing all the variables related to training in order avoid over or under training and injury. Design a 4 week training program for each of the following individuals. Each training program must include the days of the training session (i.e. Monday) and the entire training session that goes along with it. You do no have to plan for a peak or anything, linear progression is fine (if you do not understand what I mean, just do your best). Before each design, please describe in point form what YOU believe the training priorities for these individuals should be and HOW you came to those conclusions. As well, assume they do not have a competition for 6-8 months so you are free to start training with any template/priority you like. At the end of each 4 week design, briefly describe what you would plan to change going into the next program, if anything.
Individual #1 - 25 year old Female that wants to compete in CrossFit based Competitions.
*Assume no flexibility issues and no previous injuries
*Able to only train on Tuesday/Wednesday/Thursday/Saturday/Sunday
- Height = 5'8"
- Bodyweight = 125lbs
- Deadlift = 200lbs
- Back Squat = 135lbs
- Front Squat = 115lbs
- Power Clean = 95lbs
- Clean and Jerk = 95lbs
- Power Snatch = 70lbs
- Snatch = 75lbs
- OHS = 85lbs
- Close Grip Bench Press = 95lbs
- Press = 70lbs
- Weighted Supinated Chin-up = 10lbs
- Weighted Bar Dip = 15lbs
- AMRAP Chest to Bar Chin-ups = 3
- AMRAP Ring Dips = 2
- AMRAP HSPU = 0
- Muscle-ups = 0
- 500m Row = 2:15
- 1000m Row = 4:35
- 2000m Row = 9:20
- 400m Run = 1:30
- 800m Run = 3:25
- 1600m Run = 7:15 min
- Fran = 12 minutes
- Helen = 15 minutes
Individual #2 - 25 year old Male that wants to compete in CrossFit based Competitions.
*Assume no flexibility issues and no previous injuries
*Able to train any time, any day
- Height = 5'10"
- Bodyweight = 185lbs
- Deadlift = 500lbs
- Back Squat = 375lbs
- Front Squat = 330lbs
- Power Clean = 225lbs
- Squat Clean = 250lbs
- Clean and Jerk = 245lbs
- Power Snatch = 185lb
- Snatch = 205lbs
- Close Grip Bench Press = 275lb
- Press = 195lb
- Weighted Supinated Chin-up = 110lb
- Weighted Bar Dip = 125lb
- AMRAP Chest to Bar Chin-ups = 45
- AMRAP Ring Dips = 35
- AMRAP HSPU = 35
- 30 Muscle-ups for time = 3:30 min
- 500m Row = 1:25 min
- 1000m Row = 3:10 min
- 2000m Row = 7:30 min
- 400m Run = 1:00 min
- 800m Run = 2:25 min
- 1600m Run = 6:25 min
- 5000m Run = 24 min
CrossFit Open 12.1, AMRAP Burpees in 7 minutes = 115 reps
Fran = 2:20 min
Helen = 9 minutes
Nate = 20 rds
Individual # 3 - 40 year old Male that wants to qualify for the Boston Marathon
*Make no assumptions here
*Able to train any time, any day
*Describe what you believe would be necessary testing for this person to go through if they came to your facility (i.e. what would you do with them for an assessment that would give valid information and therefore be beneficial to designing a training program for this person).
- Height = 6'0"
- Bodyweight = 175 lbs (under 10% bodyfat)
- Maximum Heart Rate when Running = 182
- 10k = 40 min
- Half Marathon = 1 hour 29 min
- Marathon = 4 hours