Custom Strength Training For Endurance Athletes
As a coach specializing in strength training for endurance athletes, my philosophy is centered around enhancing performance, preventing injuries, and promoting overall athletic longevity. I firmly believe that incorporating well-structured and targeted strength training into an endurance athlete's regimen can bring about substantial benefits. Here are the key principles that to my approach:
Specificity: I emphasize the importance of specificity in strength training for endurance athletes. The exercises and training modalities should align with the demands of the athlete's primary endurance sport, targeting muscle groups and movement patterns that are crucial for improved performance.
Functional Strength: My focus is on developing functional strength that directly translates to better performance in the athlete's chosen endurance discipline. This involves exercises that mimic the movements and challenges encountered during running, cycling, swimming, or any other endurance activity.
Individualization: Every endurance athlete is unique, with varying strengths, weaknesses, and injury histories. I tailor strength training programs to address each athlete's specific needs, goals, and training level, ensuring that they progress safely and effectively.
Periodization: I integrate strength training into the athlete's overall periodized training plan. This ensures that strength workouts complement the phases of the endurance training, including base building, pre-competition, and off-season, for optimal results.
Core Stability: Core strength and stability are fundamental for endurance athletes as they provide a solid foundation for efficient movement and injury prevention. I incorporate exercises that target the core and promote stability throughout the kinetic chain.
Injury Prevention: I consider injury prevention a priority. By identifying potential weaknesses or imbalances, I design strength workouts to strengthen vulnerable areas and reduce the risk of overuse injuries commonly seen in endurance sports.
Flexibility and Mobility: Endurance athletes often require adequate flexibility and joint mobility. I incorporate exercises that enhance flexibility and mobility, promoting better range of motion for improved performance and reduced muscle tension.
Recovery and Adaptation: I pay close attention to recovery strategies, ensuring adequate rest between strength training sessions and coordinating them with the endurance workouts. Recovery periods are essential for muscle adaptation and overall athletic progress.
Time-Efficiency: Endurance athletes have demanding training schedules. I design strength workouts that are time-efficient, maximizing benefits while allowing sufficient time for endurance training and recovery.
Consistency and Long-Term Focus: Strength training for endurance athletes is not a quick fix; it is a journey that requires commitment and consistency. I emphasize the significance of long-term focus, steady progress, and the cumulative benefits that come with consistent effort.
My goal is to help my athletes reach new levels of performance, reduce the risk of injuries, and foster a balanced and sustainable approach to training. By integrating strength training strategically into their training, athletes can unlock their full potential and achieve their endurance goals with greater confidence and resilience.
Your Online Training Program Incudes
Custom Training plan, with the convenience of working out on your own schedule.
Goal setting and accountability to help get you to success.
Initial in person assessment and movement screening to assess postural or movement issues for injury prevention. Follow-ups as needed.
Workouts delivered to easy-to-use app on your smartphone for easy tracking. Our True Coach app will have all your exercises, demo videos, and places to record your results and be able to instant message your coach for feedback.
Unlimited email or in app messaging support.
Not sure if you are doing an exercise correctly? Have pain with an exercise? At anytime during your programming, you will have the ability to send a video to Jonathan for analysis whenever you need it.
15-20 min check-in calls as needed.
One on one sessions with coach. ($40 per session)
Pricing:
$130.00 *2 WORKOUTS PER WEEK 8 WORKOUTS PER MONTH
$140.00 *3 WORKOUTS PER WEEK 12 WORKOUTS PER MONTH
$150.00 *4 WORKOUTS PER WEEK 16 WORKOUTS PER MONTH
$165.00 *5 WORKOUTS PER WEEK 20 WORKOUTS PER MONTH
INDIVIDUAL - ONE ON ONE Endurance SPECIFIC STRENGTH TRAINING SESSION
Personal training is designed to help you set and achieve personal fitness goals through proper exercise and education. When beginning your personal training program, we start with an intial consultation. In this consultation we discuss your short term and long term goals, expectations, overview of program analysis with tracking and progress and the reasoning behind the key exercises.
Your Online Training Program Incudes
Custom Training plan, with the convenience of working out on your own schedule.
Goal setting and accountability to help get you to success.
Initial in person assessment and movement screening to assess postural or movement issues for injury prevention. Follow-ups as needed.
Workouts delivered to easy-to-use app on your smartphone for easy tracking. Our True Coach app will have all your exercises, demo videos, and places to record your results and be able to instant message your coach for feedback.
Unlimited email or in app messaging support.
Not sure if you are doing an exercise correctly? Have pain with an exercise? At anytime during your programming, you will have the ability to send a video to Jonathan for analysis whenever you need it.
15-20 min check-in calls as needed.
One on one sessions with coach. ($30 per session)
Training Programs
Coming Soon…..
Custom Training plan, with the convenience of working out on your own schedule.
RUNNING GAIT ANALYSIS
This is a comprehensive analysis (treadmill or outdoors) with video feedback. Each run analysis begins with a consultation. We ask about your health history, which consists of previous injuries, surgeries, aches, pains and running history. During this time, we also assess your movement patterns, range of motion (ROM), asymmetries and strength. A recommendation on footwear will also be discussed throughout the analysis.
BIOMECHANICAL ASSESSMENT
Analyze flexibility and strength
Identifiy strengths and asymmetries
Prescribe corrective flexibility and strength exercises to counter any asymmetries
RUNNING ASSESSMENT
Warm up 10 – 15 min easy
Run at race pace (800m, 1500m, 5K, 10K or Marathon pace)
Video recording while running
Provide running cues while running
Incorporate running drills which enhances running economy and efficiency.