Build on the fitness you’ve produced in 2014 and lay the groundwork for the best season of your life in 2015..Avoid the extra weight gained during the holidays!!
For a limited time, athletes who sign up for a new 12 month coaching package will get your first month at no cost.
Current clients who refer a new client will also get first month at no cost. Coupled with a 30-day Satisfaction Guarantee, this means there is absolutely no cost and no risk for trying coaching right now!
My goal is to help and guide clients and athletes worldwide that are 100% committed to their goals by providing them with personalized hands on training programs custom-made to their requirements and requests to help them attain their highest potential in athletics, nutrition, injury prevention and management and fitness using the latest scientifically-validated and evidence-based training methods.
Whether you are training or preparing for a 10K , trying to qualify for the Hawaii Ironman Championship , just want to improve your fitness or become a better athlete we can help you enjoy it more.
Two of my athletes qualified for 70.3 Worlds, two just competed at the Hawaiian Ironman and the remaining athletes all achieved PR’s or realized their fitness and athletic goals
SAMPLE WORKOUT FOR 10K- Intermediate Level
Monday: 40-50 Min Easy Zone 1-2. Dynamic dozen/hip mobility prep- pre/post run
Tuesday: 1 mile warm-up , 8-10 x 400m w/200m recovery, 1 mile cool down
Wednesday: 40-50 Min Easy Zone 1-2. Dynamic dozen/hip mobility – pre/post run. Strength Circuit
Thursday: 60-75 Min Tempo Zone 2-3 with Strides 10-12 x :25 w/1 min recovery
Friday: 40-50 Easy Zone 1-2. Dynamic dozen/hip mobility prep- pre/post run
Saturday: Strength Circuit/ Plyometrics
Sunday: 2-3 mile warm-up, 8 x 1000 meters at goal 10K pace with 30 second rest, hammer interval #7 as fast as you can, 1-2 mile cool down .
SAMPLE WORKOUT FOR 70.3
Monday– Swim 600 w’up-Drills incl. 8 x 300 alternate pull and swim (swims at 70.3 race pace, pulls at about 5-10′ slower) (20’RI)
400to600 w’down.(choice)
Tuesday– Run 60″ ” as warm up 15″” easy then 4 x 5″” at 5km race pace (hard effort) (3″”RI)”.Dynamic dozen -pre/ Plyometrics-post.
Wednesday– Bike- 3 HRS PACE WORK- after warming up do 4 x20′ PICK-UPS'( 40” rest) @ 90% max FTP 5′ EZ 4X30′( 10′ REST) Zn 3 80-85% FTP. Strength Circuit
Thursday– Swim -ANAEROBIC ENDURANCE – W/U 200 SW 100 DRILL 400 PULL
MAIN SET 4 X (4X100) 1ST 100-75 MOD 25 FAST 2ND 100-50 MOD 50 FAST 3RD 100- 25 MOD 75 FAST 4TH 100- FAST 2:00 REST BETWEEN ROUNDS 300 PULL WITH PADDLES/BUOY C/D 200 EZ
Friday– Run -75’ WARM UP- 15MIN ZONE 1-2 AT SET-15 MIN ZN 3-4 AEROBIC 15 MIN ZN 1-2 AT SET 15 MIN ZN 3-4 COOL DOWN 15 MIN ZN 1-
Saturday– Open Water Swim- 30’ , Bike Warm up 30 min Zn 1-2 AT SET-2X10:00 ON 12:00 Zn 3-4 AEROBIC 30 MIN ZN 1-2 AT SET 3X7:00 ON 8:00 ZN 3-4 COOL DOWN- 30 MIN ZN 1-2
Sunday – Bike – 3 hours base pace with 3 x 30″” at hard goal race pace effort( getting watts 150-160) and HR
Run 30″” at goal race pace
Have questions? Call us anytime at 772-708 4385 or reply to this email
Anytime in the first 90 days of your membership you can take advantage of our 90-Day No-Penalty Opt-