Introducing off-season training plans for summer athletes extending September - December.
The focus during off season should be mental and physical variety while maintaining the element of movement. We want to emerge from off season mentally and physically hungry to dig deep in training and racing when it counts. A regenerative off season is central to in-season success.
That said off season presents the opportune time to establish the foundation of general functional stability and range of motion - the key elements of injury prevention, durability and performance. This focus also provides variety.
Off-season stability and mobility work includes time-efficient circuits of hip/pelvis, trunk and single leg stability. The stability circuits are advanced from static, stable and simple to dynamic, unstable and complicated to first set a foundation of good movement patterns, and then raise the bar to stimulate continued improvement.
Hip, pelvis and single leg stability will first focus on activation, training brain- muscle communication and proper muscle recruitment, and then phase in to strength and movement. This work improves glute recruitment delivering improved power production in our endurance sports. It also trains stable hips, central to a stable pelvis and trunk, which results in sound lower extremity biomechanics improving linear force development, and ensuring lower back health.
Specific trunk stability develops the strength to maintain, through the duration of endurance, a neutral, pillar-like spine and solid base to generate safe and effective power to the extremities.
Range of motion work ensures the body is moving efficiently and effortlessly.
In late winter the off-season workouts transition to maintenance and sport-specific endurance training takes center stage.
I strongly advocate stability and mobility circuits year-long. If this foundation is not set in the off season, this work seems to fall through the cracks during season. When it is established in the off season, the stability and mobility are more likely to consistently continue.
Off-season plans focus on improved strength and movement patterns, while providing a variety of endurance base training to nurture mental and physical regeneration. As with all effective training programs - these plans are based on each individual's current fitness, future goals and adaptation and progressed accordingly.
Off-season training plans $150/4weeks, with a 12-week commitment and one-time start-up fee of $75. Training plan supported by an o2fitness video library, which include verbal cuing and instructions.
Group/team off-season training plans also available – four participants $75/four weeks; six or more $50/four weeks, with a 12-week commitment. No start-up fee.
Coming in the soon…
Weekly group stability and mobility workouts offered at reduced drop-in rate for clients with contracted training plans. Normal drop-in rate $15/class, contracted clients $8/class. Non-contracted clients can purchase a 10 class pass for $100; 20 class pass for $180.
Client Referral - 10% discount for referring clients on contracted coaching plans
Six-month coaching plans - paid in advance 10% discount
Nine-month coaching plans - paid in advance 15% discount
12-month plans - paid in advance 20% discount