Athletic & Fitness Assessment

Personal Training - One on one or small group

Sports Specific Training 
Group Fitness Programs 
In-Home-Outside (Track/Park/Hill) Personal Training 
Outdoor Speed, Agility & Quickness Camps/Clinics 
Goal Base Training - Reach your goals with proper workouts

 

In my training programs, I put an emphasis on improving SPEED through strength & power (hills, weights & plyometrics), flexibility (proper stretching) stride rate/length, acceleration, explosion, form/technique (drills), speed endurance, nutrition, massage and rest. 

        I will test your Speed at various distance such as, 10 meters, 30 meters, 60 meters, 100 meters, Speed Endurance 200, 300, 400 meters; Endurance Mile, 12 minute run; Muscle Strength, Stride length/Rate, Dynamic Flexibility, Quickness, Power.

 

•  Drills To Develop Explosiveness, Power, Form, and of course SPEED

•  Good Technique – Especially in preseason & early season, but throughout year

•  Fast Reaction Drills

•  Alactic (all out) Speed – 10m, 20m, 30m, 40m, 60m

•  Anaerobic Speed Endurance – 120, 150m, 180m

•  Quality High Speed Sprinting – Sprint at high-speed but Stay Relax – Easier said  than done, takes     practice & training. Need to have ability to relax while sprinting at top speed.

•  Proper Warm up prior to each training session & competition

•     Ex: Warm-up run alternating strides/Jog or Walk – 2 to 4 laps, Dynamic Stretching! Not Static before workout 

•  Dynamic Stretching – Ex: arm swings, leg swings, trunk twist, lunges etc.

•  Drills, Fast Strides, Form Drills, Shorts Sprints, Starts with/without blocks

•  Proper Cool-down after each training session & competition– 2 to 4 laps    Ex: Now you can    perform Static Stretching – This is when you want to relax

•  Weight Training – Can make athlete tight & shorten muscles – must combined with stretching & flexibility exercises and massage. Weight training is a secondary form of training. Athlete can also do weight training using own body weight.   Ex: Pushups, Sit-ups, Pull-ups, Dips, to name a few.

•  Barefoot running on grass – helps prevent injuries. 

•  Backwards running – strengthen hamstrings, prevents injuries

•  Nutrition – You are what you eat. What you eat does affect your energy level and performance. Be informed; learn about proper nutrition for athletes. 

•  Massage – Neuromuscular massage therapy – relief muscle tension, stiffness, spasm etc

•  Rest/Sleep/Reduce Stress/Keep Immune System Strong

• And of course, Have a lot of Fun while getting Fit, Fast and Healthy!

 

 

I use an Athlete/Client Profile and Medical Questionaire to gather all essential information on our future client.  One of the most important area of these forms that we value very highly is the "GOALS" of the client. Without this information, it would be very difficult to create a well balance and properly constucted training plan. Please take your time and think about what your Short, Medium and Long term goals are. What do you want to get from this training? What are your needs? What benefits are you looking for? These are some of the questions to ask yourself before completing the "GOALS" section of the profile form. Think before you write. It will serve you and your trainer well.

Check out the different training programs below and select the one that best suits your needs. If you are having trouble deciding, give us a jingle or shoot us an email, so we can help you in your decision.

 

The Five Training Programs!

 

                                  Feel The Heat Sprint-Speed Training For Track & Field     
 

This speed training program is for the track & field athlete who is extremely focus and committed to achieving their goals.

This is an Advanced Training Program and athletes should have some training and be in reasonable good shape before embarking on this journey where no athlete has gone before. 

Choose this program if:

 

• You set very high Goals & Standards for yourself.

• You are willing to work out 3-5 times per week.

• You are looking to compete at a high level.

• You want to take a look at and evaluate your training log on a ongoing basis. 

• You want to go as Fast as humanly (for yourself) possible and even faster.
   

Example:

        4 x 30 meters from blocks with full recovery (95-98%)

        4 x 60 meters from blocks with full recovery (95-98%)

        2 x 80 meters from standing start with full recovery (95-98%)

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                                    Sprinters in Disguise - Middle Distance - 800m to Mile Program

 

Training for the middle distances can be a little confusing to many. Especially the 800 and to a lesser extent the mile, as these events are starting to be considered long sprints. With the times that the elite athletes are running, who could argue.

 

Example:

                                  8 x 200 meters at race pace or at least close to

                                  Rest - Jog 80-100 meters

 

                                  4 x 400 at about 2-4 seconds under race pace

                                  Rest - 2 minutes

 

                                  4 x 600 meters about 5 seconds over race pace

                                  Rest - Walk/Jog 2 minutes between each, 5 minutes rest between set, then:

                                  5 x 300 at your 800 or Mile race pace

                                  Rest - Walk/Jog 2-3 minutes

 

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                          Beat The Heat 5K - 10K - Half Marathon - Marathon - Trail Training Program

 

Enjoy the cool refreshing morning (well as cool as it gets in AZ in the summer months) breeze and stay out of the sun. This is our summer early morning (6:00am) or late evening (7:00pm) training session develop for the long distance runner, but ALL are welcome.

 

We will train you to run your first road race, trail race, marathon or whatever distance you are interested in trying.

 

 

• Training programs for 5K, 10K, half marathon, marathon and everything in between. 
      Suitable for runners of All Abilities and Levels!

• A great Beginner Program to try if you have never run before.

• The training speeds aren't as fast, but still faster than the traditional long distance training.

Don't Ever Be Afraid To Run Fast! Think Fast And You Will Be Fast!

 

Typical Training for distance races usually "run" from 8 to 20 plus weeks depending on your level and commitment:

5K Training Program: 8 weeks

10K Training Program: 10 weeks

Half Marathon Training Program: 16 weeks

Marathon Training Program: 20 weeks

 

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                                      Athletic - Team Sports Speed Program 
 

Speed is an essential part of every sport we play. Speed is actually an essential part of all species daily life for that matter. We believe that the old saying the strongest will survive is a bit incorrect. We believe it's the Speedy that will survive. If they can't catch you, they can't harm (eat) you. Is this correct? We believe so 100%.

 

In order to gain speed, the athlete must practice all forms and techniques at a slower pace until proper form is reach. It's best to go slow during drills and get it right, than to go fast practicing incorrect movement patterns. This is the only time we let you go slow. We do not want bad habits (form, technique) ingrained into your mind and neuromuscular (nerves-muslces) system. Once proper and correct technique is attain, the athlete then practices at "Maximum" Sports Speed. In order words, you train at the speed you play at.

 

In this program the athlete works on:

• Speed - Pure Linear (straight ahead) Lateral, Backwards, Sports Speed

• Quickness

• Agililty

• Strength

• Power

• Change of direction

• Plus....

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Train Like An Athlete - Feel Like An Athlete

Our Fitness - Fat/Weight Loss Program

 

This is a training program like no other for the regular lay person who wants to get and stay in shape. For those who have being trying to lose "fat" weight forever without any permanant and lasting results.

 

Example:

Walk a mile

Walk a faster mile (speed walking)

Walk/Stride - Walk the curves on a 400 meter track and Stride the straights.

Walk/Jog 1 lap - then run up stadium stairs 4 times and Walk/Jog 1 lap.

 

Note: A very tried and simple way to lose "fat" weight.

         MOVE FAST MORE OFTEN & EAT LESS MORE OFTEN!

 

The human body is meant to move, so exercising it shouldn't be a part time or a no time thing.  The body sees exercise as normal and no exercise or no activity as abnormal.  That is why it rebels in the way it does. Fat and Weight gain, Health problems and Premature Death!

 

What we mean by Eat Less More Often is instead of eating 3 or sometimes just 1 or 2 BIG meals a day, trying eating smaller portions 4 to 6 times a day. You will be amaze at what will take place in your body.  Your metabolism will start working more effeciently (speed up just like you) and the fat/weight will start to mealt away. 

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Quote of the decade:

Convenience plus + laziness plus + unhealthy (processed) diets minus - inactivity and exercise equals = OBESITY, Premature SICKNESS and DEATH. Move Your Body. Fast!!! Eat Healthy. Now!!!