People are always asking, “Is this good? What do you think about this program?”
Honestly, I will be the first to say “It is impossible for me to tell if that is a good program for you unless I put you through a proper assessment to determine what you can and can not do.” The program needs to be put into some sort of context before it can be deemed good or bad.
However, there is one thing that the majority of programs I see have in common:
“They don’t include the important first phase of training.”
The first phase of training is our base phase. It is were we develop the proper work capacity in order to handle heavier loads and more volume in later phases of training. As well, for those of us that have been training for years and are more advanced, this phase of training is needed in order to unload our bodies (joints, nervous system, etc) and give us a break from the heavier loads that we may be accustomed to.
Most of the time, the programs in question just jump right into the real “sexy” training. To quote Abe Lincoln:
"Give me 6 hours to chop down a tree and I will spend the first 4 sharpening the axe.”
Basically, we can’t do the more advanced stuff before we take care of the important things that come before it. In this case, sharpening the axe is critical to cutting down the tree, as it will make your job a lot easier. Of course there are people out there who are going to just run out with their dull rusted axe and try and jump right in and start chopping (everyone wants to go right to the competition without practice), but not Abe. He understood that we need to prepare (and the preparation in this example is double the time it will take to complete the job. 4 hours of sharpening; 2 hours of chopping) if we want to achieve the goals we set out to reach.
So, what exactly should the first phase of training include?
In most personal training textbooks, or books on periodization, that first phase of training typically looks something like, 2-3 sets x 12-15 repetitions per set. While I will not deny that this is going to increase work capacity and muscular endurance, I tend to disagree with this set up as I think there is something to be gained by focusing on less repetitions (not necessarily high weight), especially for beginners. It has been my experience that as beginners fatigue, they tend to get very sloppy with their repetitions. 12-15 rep sets of squats, tend to look more like 8 reps of squats and 4-7 reps of good mornings or round back “something-or-others.” It would be more advantageous to take those larger, multi-joint/total body exercises and perform them for 3-4 sets of 5-6 repetitions in the beginning phase. This doesn’t mean that you are using a 5-6RM or trying to max out however. What you are looking for is 5-6 clean repetitions, with good form and decent bar speed through the concentric partition of the lift. To help increase learning (and keep load down) you can slow down the eccentric portion of the lift and/or add an isometric hold at the bottom of the lift before performing the concentric portion. It is this later option that I use in my training when I go back to my base phase of training. To create overload each week, I will do things like increase a rep, increase a set, or put more weight on the bar. I usually will do a two up, one down sequence. Meaning, that for every two weeks of increases, I will back off for a week and then repeat the sequence.
In this base phase of training, since increasing work capacity is key, I typically superset these multi-joint movements with either mobility work (this comes back to the assessment partition to understand exactly where you need to increase mobility/flexibility) or some core exercises (planks, bird dogs, various chop lifts). Once the main exercise is completed, I then perform my accessory work (anywhere form 8-12 per set), using supersets or circuits.
This phase of training typically lasts me 4-6 weeks and once the axe is nice and sharp, I progress to something more intense and changing the focus.
What are you doing to sharpen your axe?
Patrick Ward
Disclaimer:The information presented in this article are the opinions of Patrick Ward. They in no way express the opinions of COR Clinic or its affiliates. Consult your physician before begining any exercise program.
Monday, September 15, 2008
Tuesday, September 2, 2008
Is there a link between eating habits, amenorrhea, and injuries?
Yes, there is a direct link between eating habits, amenorrhea, and the injuries one sustains.
As discussed earlier, too little estrogen associated with amenorrhea may predispose to osteoporosis/decreased bone mass density. An example of injuries, due to too little estrogen is stress fractures.
Eating disorders, estrogen deficiency, and menstrual dysfunction predispose women to the third component of the triad: osteoporosis. Osteoporosis is defined as a bone mineral density (BMD) score of less than 2.5 standard deviations below the mean for age. Osteopenia is defined as a BMD score between 1.0 and 2.5 standard deviations below the mean for age. The initial focus of these definitions was to identify patients, primarily in the geriatric age group, who were at increased risk for fracture. Some investigators have changed the focus for the diagnosis of female athlete triad from osteoporosis to osteopenia (Feingold, 2006).
In 1990, Myburgh and colleagues showed a direct correlation between the time spent amenorrheic and the number of stress fractures in athletes. Inadequate calorie intake seems to be the primary mechanism that predisposes female athletes to menstrual dysfunction and resulting detrimental effects on bone. Women who have anorexia nervosa are at an increased risk for stress fracture development (Feingold, 2006).
Reference:
Feingold, D., (2006) Female athlete triad and stress fractures. Orthopedic clinics of north America. 37(4)
As discussed earlier, too little estrogen associated with amenorrhea may predispose to osteoporosis/decreased bone mass density. An example of injuries, due to too little estrogen is stress fractures.
Eating disorders, estrogen deficiency, and menstrual dysfunction predispose women to the third component of the triad: osteoporosis. Osteoporosis is defined as a bone mineral density (BMD) score of less than 2.5 standard deviations below the mean for age. Osteopenia is defined as a BMD score between 1.0 and 2.5 standard deviations below the mean for age. The initial focus of these definitions was to identify patients, primarily in the geriatric age group, who were at increased risk for fracture. Some investigators have changed the focus for the diagnosis of female athlete triad from osteoporosis to osteopenia (Feingold, 2006).
In 1990, Myburgh and colleagues showed a direct correlation between the time spent amenorrheic and the number of stress fractures in athletes. Inadequate calorie intake seems to be the primary mechanism that predisposes female athletes to menstrual dysfunction and resulting detrimental effects on bone. Women who have anorexia nervosa are at an increased risk for stress fracture development (Feingold, 2006).
Reference:
Feingold, D., (2006) Female athlete triad and stress fractures. Orthopedic clinics of north America. 37(4)
Friday, August 29, 2008
We've moved!
We have officially closed the Greyhawk office and have expanded out 90th st. and Via Linda office, making ourselves much more accessible to everyone in the east valley.
In light of the move, I am offering free movement and posture assessments. I will not be providing you with a training program during this session. I will gladly watch you move and look at your posture and determine how things could be potentially better or ‘more efficient’.
I am opening this up to anyone who is interested in doing some personal training and may be on the fence about how to get started or who to work with and where to go. This is a great opportunity to get an introduction to me, my system, and my philosophies/thought processes to determine if we would be a good fit together.
If you are interested in an assesment or know of someone who is please contact my office at 480-272-7638.
Patrick
In light of the move, I am offering free movement and posture assessments. I will not be providing you with a training program during this session. I will gladly watch you move and look at your posture and determine how things could be potentially better or ‘more efficient’.
I am opening this up to anyone who is interested in doing some personal training and may be on the fence about how to get started or who to work with and where to go. This is a great opportunity to get an introduction to me, my system, and my philosophies/thought processes to determine if we would be a good fit together.
If you are interested in an assesment or know of someone who is please contact my office at 480-272-7638.
Patrick
Friday, July 18, 2008
Assessments: Possibly the Most Important Aspect of Your Training Program
Core strength: a new model for injury prediction and prevention.
Peate WF, Bates G, Lunda K, Francis S, Bellamy K. J Occup Med Toxicol. 2007 Apr 11;2:3.
OBJECTIVE: Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups. Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed.
METHODS: A battery of FMS tests were performed on 433 firefighters. We analyzed the correlation between FMS performance and injuries and other selected parameters. An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated.
RESULTS: The intervention reduced lost time due to injuries by 62% and the number of injuries by 42% over a twelve month period as compared to a historical control group.
CONCLUSION: These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted.
Some of my own thoughts: I am a huge fan of assessments, especially assessments which look at how the athlete or client moves. Gaining information about the way in which your athlete/client movements (or how the DON'T move) is extremely valuable because it allows you to determine where things are breaking down, were possible energy "leaks" are in their movement, the quality with which they move and areas that injury may potentially occur.
I use several different tests when I perform an assessment and the things that I have used over the years have sort of evolved as I have learned more or learned better ways to assess things I am looking for. Part of my assessment consists of the 7-test functional movement screen (FMS) as developed by Gray Cook. If you are a strength coach, personal trainer, physical therapist, or anyone that works in the field of sports medicine, I highly recommend Gray Cook's book Athletic Bodies In Balance. It is just about the best $15 you can spend. The book was written for the general public (coaches, trainers and athletes' alike) so it doesn't get to "heady" or overly complicated. The book was written with the athlete in mind, so that the athlete could perform the tests on themselves (which can be tough, as assessing yourself is not always the best way to go), so only 5 of the 7 tests are detailed in the book. Regardless, the book is an excellent resource and will help you really understand movement.
This particular study was of interest to me because it utilized the functional movement screen (and I like to be as evidenced based as possible in my work) to assess firefighters. Because there was a decrease in lost time due to injuries, the authors concluded that a core strengthening program and functional movement training were beneficial to firefighters. The functional movement screen was used in this study to evaluate the firefighters and then they were enrolled into a training program designed by a sports medicine team. The program was designed to emphasize movements of bending, lifting and squatting the firefighters may encounter in a work situation. The firefighters were taught "exercises which help to increase core strength and decrease mechanical load on the affected parts of their musculoskeletal system during ergonomically challenging job tasks".
Aside from injury rates being lowered, the movement screen was also helpful in recognizing movement impairments of firefighters who had suffered injuries. A history of a past musculoskeletal injury lowered a firefighters score by 3.44 points (there is a total of 21 points available on the functional movement screen test). As well, the odds of failing a functional movement screen were 1.68 times greater for firefighters with a history of any injury.
This study gives us an idea of just how powerful a movement screen can be. Often times we get so caught up in performance based tests. What do you bench? What do you squat? What is your 40-time? A important question to ask would be "Why is that your bench/squat/40-time and what can we do to make it better? What are your limiting factors?"
Another thing that you can take away from this study as a strength coach or personal trainer is that, those who have been injured do not move properly! Remember, the body is all connected. Injury in one area can cause problems in another. Increased or decreased movement at one joint; will lead to increased or decreased movement at another joint. As we can infer from this study, those that have had an injury (be it sports injury or work injury) are going to need special attention when it comes to designing their program, as care must be taken to ensure that proper movements are re-learned and understood before progressing to more advanced training.
More on assessments in entries to come!
Patrick
Peate WF, Bates G, Lunda K, Francis S, Bellamy K. J Occup Med Toxicol. 2007 Apr 11;2:3.
OBJECTIVE: Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups. Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed.
METHODS: A battery of FMS tests were performed on 433 firefighters. We analyzed the correlation between FMS performance and injuries and other selected parameters. An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated.
RESULTS: The intervention reduced lost time due to injuries by 62% and the number of injuries by 42% over a twelve month period as compared to a historical control group.
CONCLUSION: These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted.
Some of my own thoughts: I am a huge fan of assessments, especially assessments which look at how the athlete or client moves. Gaining information about the way in which your athlete/client movements (or how the DON'T move) is extremely valuable because it allows you to determine where things are breaking down, were possible energy "leaks" are in their movement, the quality with which they move and areas that injury may potentially occur.
I use several different tests when I perform an assessment and the things that I have used over the years have sort of evolved as I have learned more or learned better ways to assess things I am looking for. Part of my assessment consists of the 7-test functional movement screen (FMS) as developed by Gray Cook. If you are a strength coach, personal trainer, physical therapist, or anyone that works in the field of sports medicine, I highly recommend Gray Cook's book Athletic Bodies In Balance. It is just about the best $15 you can spend. The book was written for the general public (coaches, trainers and athletes' alike) so it doesn't get to "heady" or overly complicated. The book was written with the athlete in mind, so that the athlete could perform the tests on themselves (which can be tough, as assessing yourself is not always the best way to go), so only 5 of the 7 tests are detailed in the book. Regardless, the book is an excellent resource and will help you really understand movement.
This particular study was of interest to me because it utilized the functional movement screen (and I like to be as evidenced based as possible in my work) to assess firefighters. Because there was a decrease in lost time due to injuries, the authors concluded that a core strengthening program and functional movement training were beneficial to firefighters. The functional movement screen was used in this study to evaluate the firefighters and then they were enrolled into a training program designed by a sports medicine team. The program was designed to emphasize movements of bending, lifting and squatting the firefighters may encounter in a work situation. The firefighters were taught "exercises which help to increase core strength and decrease mechanical load on the affected parts of their musculoskeletal system during ergonomically challenging job tasks".
Aside from injury rates being lowered, the movement screen was also helpful in recognizing movement impairments of firefighters who had suffered injuries. A history of a past musculoskeletal injury lowered a firefighters score by 3.44 points (there is a total of 21 points available on the functional movement screen test). As well, the odds of failing a functional movement screen were 1.68 times greater for firefighters with a history of any injury.
This study gives us an idea of just how powerful a movement screen can be. Often times we get so caught up in performance based tests. What do you bench? What do you squat? What is your 40-time? A important question to ask would be "Why is that your bench/squat/40-time and what can we do to make it better? What are your limiting factors?"
Another thing that you can take away from this study as a strength coach or personal trainer is that, those who have been injured do not move properly! Remember, the body is all connected. Injury in one area can cause problems in another. Increased or decreased movement at one joint; will lead to increased or decreased movement at another joint. As we can infer from this study, those that have had an injury (be it sports injury or work injury) are going to need special attention when it comes to designing their program, as care must be taken to ensure that proper movements are re-learned and understood before progressing to more advanced training.
More on assessments in entries to come!
Patrick
Saturday, July 5, 2008
Another Season Begins Where One Season Ends
We were all there at one point in our lives. We all wanted to be a professional athlete of some sort; whether it was a football star, a baseball player, a basketball player or a golfer. We all had dreams and fascinations of running out of the tunnel on Super Bowl Sunday or hitting a home run to win the World Series.
Children these days are no different. Nor should they be! Who are we to take away their dreams and aspirations. The only problem with this is that kids today want to reach that goal so bad, and often times the parents are more gung-ho about it than they are, that they are willing to log long hours playing and practicing in order to force this dream to become a reality. What typically results, aside from a broken dream, is some sort of injury or pain that the child may have to live with their entire life.
There are more sports injuries affecting youth athletes' these days due to the fact that kids now play one sport year round; sometimes, even participating in multiple leagues of the same sport during the same season! While you have to admire their hard work and dedication, the idea that more is better in this case is not the best mantra to live by. Overuse injuries and repetitive strain injuries are common amongst youth athletes because they are trying to do to much. The important thing to remember is that when we play we break down and when we rest, we heal. If we don't rest, then we don't provide out body with ample time to heal and repair the damaged tissue that we have created during our games and practices. Without healing, we leave ourselves open to overuse and overtraining injuries that can not only prevent us from missing our current sports season, but may prevent us from ever playing our sport again.
It is essential that parents and coaches educate their children on the importance of taking time off from their sport, even if that means playing another sport all together. An off-season can not only serve as a time for the body to take a break from the repetitive movements of the sporting season, but also to help increase fitness levels with a proper strength and conditioning program.
The off-season program helps to better prepare the athlete for the increased amounts of work that they are going to have to adapt to throughout the competitive season. The understanding of having an off-season or playing sports other than your primary sport, to help develop athleticism and different skill sets, is understood in many counties. America is one of the only countries were athletes choose one sport at a young age and specialize in only that one sport. This is mainly due to the fact that American sports like football, basketball, and baseball are extremely popular and athletes' in those sports can have very lucrative careers. However, for every athlete that "makes it", there are several millions more than do not. They either don't have what it takes, they suffer an injury, or they have been playing the sport year long since the age of 7 and are just down right sick of it.
We only have one body and to injure it at a young age can be devastating to us when we finally grow into our adult years. We understand that minimal exercise or sport is not good; however, it is overlooked that to much is just as bad. Make sure you educate your children on the importance of rest and taking a break every now and again. Seek out a qualified sports conditioning professional to help your youth athlete develop an off-season and in-season program to ensure that they get the proper training they need to help prevent injury and enhance their performance.
Disclaimer: The opinions expressed in this article are those of the author's and don't not necessarily reflect the opinions of COR Clinic or is affiliates. Be sure to consult your physician before begining any exercise or fitness program.
Children these days are no different. Nor should they be! Who are we to take away their dreams and aspirations. The only problem with this is that kids today want to reach that goal so bad, and often times the parents are more gung-ho about it than they are, that they are willing to log long hours playing and practicing in order to force this dream to become a reality. What typically results, aside from a broken dream, is some sort of injury or pain that the child may have to live with their entire life.
There are more sports injuries affecting youth athletes' these days due to the fact that kids now play one sport year round; sometimes, even participating in multiple leagues of the same sport during the same season! While you have to admire their hard work and dedication, the idea that more is better in this case is not the best mantra to live by. Overuse injuries and repetitive strain injuries are common amongst youth athletes because they are trying to do to much. The important thing to remember is that when we play we break down and when we rest, we heal. If we don't rest, then we don't provide out body with ample time to heal and repair the damaged tissue that we have created during our games and practices. Without healing, we leave ourselves open to overuse and overtraining injuries that can not only prevent us from missing our current sports season, but may prevent us from ever playing our sport again.
It is essential that parents and coaches educate their children on the importance of taking time off from their sport, even if that means playing another sport all together. An off-season can not only serve as a time for the body to take a break from the repetitive movements of the sporting season, but also to help increase fitness levels with a proper strength and conditioning program.
The off-season program helps to better prepare the athlete for the increased amounts of work that they are going to have to adapt to throughout the competitive season. The understanding of having an off-season or playing sports other than your primary sport, to help develop athleticism and different skill sets, is understood in many counties. America is one of the only countries were athletes choose one sport at a young age and specialize in only that one sport. This is mainly due to the fact that American sports like football, basketball, and baseball are extremely popular and athletes' in those sports can have very lucrative careers. However, for every athlete that "makes it", there are several millions more than do not. They either don't have what it takes, they suffer an injury, or they have been playing the sport year long since the age of 7 and are just down right sick of it.
We only have one body and to injure it at a young age can be devastating to us when we finally grow into our adult years. We understand that minimal exercise or sport is not good; however, it is overlooked that to much is just as bad. Make sure you educate your children on the importance of rest and taking a break every now and again. Seek out a qualified sports conditioning professional to help your youth athlete develop an off-season and in-season program to ensure that they get the proper training they need to help prevent injury and enhance their performance.
Disclaimer: The opinions expressed in this article are those of the author's and don't not necessarily reflect the opinions of COR Clinic or is affiliates. Be sure to consult your physician before begining any exercise or fitness program.
Wednesday, June 25, 2008
My daughter is a very competitive 18 year old gymnast, who is experiencing abnormal menstrual periods. Should I be concerned?
Yes, you should be concerned about her amenorrhea. Amenorrhea is the abnormal absence of menstrual periods. Generally speaking, there are three categories of women who have experienced amenorrhea (Conroy, 2000):
· Women who have never had a menstrual period by age sixteen
· Women who have not had a period for two to three months or more
· Women who have irregular periods that may vary from 35 to 90 days
If an estrogen imbalance is causing amenorrhea, it is important to recognize the problem early. Over a long period of time, too much estrogen can cause overgrowth of the cells in the lining of the uterus (endometrial hyperplasia which can lead to cancer), while too little estrogen can cause calcium loss from the bones (leading to osteoporosis) (Conroy, 2000).
Too little estrogen associated with amenorrhea may predispose to osteoporosis. Osteoporosis is defined as premature bone loss and/or inadequate bone formation resulting in low bone mass/bone mineral density (BMD). Adequate levels of estrogen slow bone resorption and improve or maintain BMD (Anderson, 2002).
Studies of adult female athletes have shown that premature osteoporosis may occur as a result of amenorrhea and may be partially irreversible despite resumption of menses, estrogen replacement, or calcium supplementation. Amenorrheic adolescents, both athletes and non-athletes, have been found to have lower bone mass than non-amenorrheic adolescents. This may be attributable to decreased bone formation as well as increased bone loss. An overall increase in bone mass is demonstrated throughout adolescence. However, the amenorrheic teenager demonstrates decreased bone mineral density in comparison with regularly menstruating teenagers (Anderson, 2002).
Reference:
Anderson, S., (2002) Medical concerns in the female athlete. American academy of pediatrics. 106(3) 610-613
Conroy, B., Earle, R., (2000) Bone, muscle, and connective tissue adaptations to physical activity. In: Essentials of Strength Training and Conditioning. T. Baechle and R. Earle, eds. Champaign, IL: Human Kinetics. pp.57-72.
Feingold, D., (2006) Female athlete triad and stress fractures. Orthopedic clinics of north America. 37(4)
· Women who have never had a menstrual period by age sixteen
· Women who have not had a period for two to three months or more
· Women who have irregular periods that may vary from 35 to 90 days
If an estrogen imbalance is causing amenorrhea, it is important to recognize the problem early. Over a long period of time, too much estrogen can cause overgrowth of the cells in the lining of the uterus (endometrial hyperplasia which can lead to cancer), while too little estrogen can cause calcium loss from the bones (leading to osteoporosis) (Conroy, 2000).
Too little estrogen associated with amenorrhea may predispose to osteoporosis. Osteoporosis is defined as premature bone loss and/or inadequate bone formation resulting in low bone mass/bone mineral density (BMD). Adequate levels of estrogen slow bone resorption and improve or maintain BMD (Anderson, 2002).
Studies of adult female athletes have shown that premature osteoporosis may occur as a result of amenorrhea and may be partially irreversible despite resumption of menses, estrogen replacement, or calcium supplementation. Amenorrheic adolescents, both athletes and non-athletes, have been found to have lower bone mass than non-amenorrheic adolescents. This may be attributable to decreased bone formation as well as increased bone loss. An overall increase in bone mass is demonstrated throughout adolescence. However, the amenorrheic teenager demonstrates decreased bone mineral density in comparison with regularly menstruating teenagers (Anderson, 2002).
Reference:
Anderson, S., (2002) Medical concerns in the female athlete. American academy of pediatrics. 106(3) 610-613
Conroy, B., Earle, R., (2000) Bone, muscle, and connective tissue adaptations to physical activity. In: Essentials of Strength Training and Conditioning. T. Baechle and R. Earle, eds. Champaign, IL: Human Kinetics. pp.57-72.
Feingold, D., (2006) Female athlete triad and stress fractures. Orthopedic clinics of north America. 37(4)
Tuesday, June 17, 2008
Overview of Exercise, Fitness and Sports Performance at COR Clinic
Exercise, Fitness and Sports Performance at COR Clinic encompasses personal development of individual physical fitness such as functional training, power lifting, weight training, aerobic conditioning, weight loss, lean muscle development, body weight management, and personal nutrition
After evaluating the amount of the time you have available to prepare for your athletic season, we will structure a personalized program over something as long as a year's time or as short as a 6-week mesocylcle. It is our goal to prepare you for the season by taking you through various training cycles, minding the details so you can focus on what you do best.
Each program begins with a one-on-one assessment consisting of flexibility testing, movement analysis and strength and power testing. Based on the results, the Cor Clinic Performance Coach develops a periodized program leading up to your competition or competitive season.
All programs may also include:
After evaluating the amount of the time you have available to prepare for your athletic season, we will structure a personalized program over something as long as a year's time or as short as a 6-week mesocylcle. It is our goal to prepare you for the season by taking you through various training cycles, minding the details so you can focus on what you do best.
Each program begins with a one-on-one assessment consisting of flexibility testing, movement analysis and strength and power testing. Based on the results, the Cor Clinic Performance Coach develops a periodized program leading up to your competition or competitive season.
All programs may also include:
- detailed assessment
- free exercise technique classes when necessary
- nutrition workshops and one-on-one counseling
- regeneration/flexibilty sessions
Listed below are the services we offer.
............................................................................
Assessments & Testing
- Metabolic Ergospirometry VO2 Max Testing
- Body weight/anthropomorphic measurements
- Movement Screen
- Flexibility Test
- Power Test
- Sports specific speed test
- Sports specific agility test
- Strength test
............................................................................
One-on-one training
Sessions are 30-90 minutes long depending on the athlete's program and needs.
............................................................................
Team Consulting
Let the COR Fitness Performance program design team, work for you. We will come in, perform testing and assessment on your athletes and then draw up a program to prepare them for the competitive season*. A follow-up assessment is performed every 4 weeks and programs are updated accordingly. Follow-up assessments are included in program price.
*Note: team consulting does not include Cor Clinic Sports Performance training.*
............................................................................
Team Training
COR Coaches -- COR Clinic team training packages are hands-down the smartest investment you make on behalf of your team. We will come to your facility to perform athlete assessments, design a program based on the team and individual needs and then work with the athletes, in the weight room and on the field or court, to help your athletes develop a winning edge. A Cor Clinic Sports Performance program includes flexibility, mobility, power training, strength training, energy system development and speed and agility.
Training session duration is 60-90 minutes based on the program or phase in the training cycle.
Rates include assessment, program design and training. Please contact us for rates.
............................................................................
Factility Development Consulting
Need help planning, designing and furnishing your training facility? Unsure about what you really need? Unsure about what you don’t need? A COR Clinic Fitness/Sports Performance Professional will help you plan your athletes' training facility. We will work with you to make sure you get the safest, most efficient and cost-effecting layout and equipment selection for your athletes.
............................................................................
Speed/Agility Workshops (up to 20 participants per workshop)
As strength and conditioning specialist, we pride ourselves on getting people in shape and ready for the season. Our speed and agility workshops are designed to take your athletes through different phases of training and place them in the best possible situation to be prepared for competition. We focus oncore and stabilization training, sprint technique, speed development, lateral speed and agility, power development and energy system development.
............................................................................
Program Design Concepts Seminar
At COR Clinic, we work hard to stay up-to-date with the latest research on training and athletic development. We can present stand-alone seminars or appear as a guest speaker at your event to discuss topics such as (but not limited to):
- program design
- sports specific training
- assessment
- periodization
- proper warm-up and cool-down
- power training
- plyometric training
- strength training
- speed and agility training
- flexibility
- injury prevention
We can also customize a seminar on any sport- or training-related subject, or present shorter seminars specific to you request. For this reason, seminar rates vary.
Please contact us for a personalized proposal and quote.
............................................................................
Nutrition Education and Coaching
A COR Clinic Coach will provide you and your athletes with up-to-date nutrition information based on the latest research, presented in easy-to-understand and practical guidelines, and help you use this information to provide nutrition support for your athletes. Athletes will not be given a diet plan, merely the education and tools to learn how to properly fuel their bodies for their sport. The one-on-one education process begins during the first session and is developed through ongoing communication, monitoring and follow-up coaching sessions.
Initial Nutrition Coaching Session:
This initial consultation includes a 60 minute meeting where the athlete’s medical, nutrition, and diet history, are reviewed, and specific goals are set. During this consultation a COR Clinic Coach will provide the guidelines and basic information that form the foundation of the athlete’s nutrition education. Follow-up sessions may be scheduled as needed to assist the athlete in skill-building in the areas of nutrition and behavior change, that are consistent with the athlete’s goals.
- All nutrition sessions may include the following:
- Nutrition guidelines for goal-friendly food choices
- Meal planning assistance
- On-the-go, or away-from-home eating
- Exercise/activity guidelines
- Supplementation advice and information (no recommendations)
- Goal-setting
- Behavioral strategies
- Follow-Up Consultations
During follow-up sessions, the COR Clinic Coach will review the athlete’s progress via his or her journal (nutrition, activity and stress should be documented); address any questions and concerns the athlete presents; provide literature and references for further nutrition education, and offer tools to help the athlete attain continued success with his or her plan. The Cor Clinic Coach will also offer suggestions or changes to the athlete’s existing plan based on feedback and progress. With each follow-up session, the athlete will also be able to contact the Cor Clinic Coach via email for the next three days for additional support.
On-going Nutrition Support & Education
With on-going support, the client/athlete and Cor Clinic Coach meet once a week. The athlete can also contact the Coach via email for six days following each consultation for additional support. During on-going support, the athlete is required to provide via email, weekly nutrition journal, activity and stress logs.
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