Fitness & Performance Training: TRI, Running, Bicycling, Skating, Tennis & Sailing

Say goodbye to ordinary workouts and lack-luster performance.

As a multi-discipline athlete, Certified Coach and Personal Trainer, I design unique & exciting fitness programs - customized to improve your fitness-efficiency and body mechanics.  By assessing your posture, and how you move - I can quickly determine which muscles are tight, and which muscles need to be strengthened. 

And that means, you progress faster toward your fitness or athletic performance goals.   While corrective strength and flexibility issues are being solved, I integrate muscle endurance, strength, cardio, agility, power and core training - designed to help you increase your fitness and bio-efficiency.  This approach will help you achieve results faster than you thought possible.  So if your goals are to lose weight,  get fit, reduce injuries, or shave time off of your PR - my unique, science-based, customized "exercise prescription plan" can help you experience results that matter.

Assess Push/Pull: Low Back Arches

Probable Overactive (Tight) Muscles:

• Hip Flexors
• Spinal Extension:  Erector Spinae
• Shoulder Extension:  Latissimus dorsi

Probable Underactive (Weak) Muscles:

• Hip Extension:  Gluteus Maximus, Hamstrings
• Local Core Stabilizers:   Multifidus, Transverse Abdominis, Internal Oblique

Corrective Stretch:

SMR:  Latissimus Dorsi, Quads

Static:  Static kneeling hip flexor stretch, Latissimus Dorsi ball stretch

Strengthen:

Ball Wall Squats

Quadruples arm/opposite leg raise

Assess Push/Pull: Head protrudes forward

Overactive:

• Sternocleidomastoid  (cervical flexion)
• Levator Scapulae  (scapular elevation)
• Upper Trapezius  (scapular elevation)

Underactive

• Deep cervical flexors

Corrective Stretch:

SMR:  Upper trapezius  (Thera Cane)
Static:  Upper trapezius / scalene stretch

Strengthen:

Chin tuck (keep head in neutral position)

Assess Push/Pull: Shoulders Elevate

Overactive:

• Sternocleidomastoid  (cervical flexion)
• Levator Scapulae  (scapular elevation)
• Upper Trapezius  (scapular elevation)

Underactive

• Mid / Lower Trapezius  (scapular depression)

Corrective Stretch:

SMR:  Upper trapezius (Thera Cane)

Static:  Upper trapezius / scalene stretch

Strengthen:

Ball cobra

Biomechanics: Shoulder Press

Agonists:   Anterior & Medial Deltoids  (shoulder flexion & abduction)
Synergists:  Upper Trapezius  (scapular elevation)
Stabilizer:   Rotator cuff
Antagonist:  Latissimus dorsi  (shoulder extension)

Example

Biomechanics: Squat

Agonist:   Gluteus Maximus (Hip Extension), Quadriceps (Knee Flexion)
Synergist:  Hamstring Complex
Stabilizer:   Transversus Abdominis  (ab pressure)
Antagonist:   Psoas (Hip Flexion)

Example

Biomechanics: Row

Agonist:   Latissimus Dorsi  (shoulder extension)
Synergist:   Posterior Deltoid (shoulder extension), biceps (elbow flexion)
Stabilizer:  Rotator cuff
Antagonist:   Pectoralis major  (shoulder flexion)

Example

Biomechanics: Overhead Press

Agonist:  Anterior Deltoid (shoulder flexion)
Synergist:   Triceps (elbow extension)
Stabilizer:  Rotator Cuff
Antagonist:  Latissimus dorsi (shoulder extension)

Example

Biomechanics: Chest Press

Agonist:   Pectoralis Major   (horizontal shoulder abduction, shoulder flexion)
Synergist:   Anterior deltoid (shoulder flexion), triceps (elbow extension)
Stabilizer:   Rotator cuff
Antagonist:   Posterior Deltoid   (shoulder extension)

Example

Muscle: Sternocleidomastoid

Muscle: Levator Scapulae

Muscle: Triceps Brachii

Muscle: Biceps Brachii

Muscle: Supraspinatus

Muscle: Subscapularis

Muscle: Infraspinatus

Muscle: Teres Minor

Muscle: Teres Major

Muscle: Posterior Deltoid

Muscle: Medial Deltoid

Muscle: Anterior Deltoid

Muscle: Pectoralis Minor

Muscle: Pectoralis Major

Muscle: Upper Trapezius

Muscle: Middle Trapezius

Muscle: Lower Trapezius

Muscle: Rhomboid Major/Minor

Rhomboid Major/Minor

Muscle: Serratus Anterior

Serratus Anterior

Muscle: Internal Intercoastals

View

Muscle: External Intercoastals

View

Muscle: Latissimus Dorsi

Muscle: Multifidus

Muscle: Quadratus Lumborum

Muscle: Erector Spinae

Erector Spinae

View

Muscle: Scalenes

View

Muscle: Diaphragm

Diaphragm

Muscle: Transverse Abdominis

Muscle: Internal Oblique

Muscle: External Oblique

Muscle: Rectus Abdominis

Muscle: Piriformis

Muscle: Sartorius

Muscle: Iliacus

Iliacus

Muscle: Psoas

Muscle: Gluteus Maximus

Muscle: Gluteus Medius

Anterior Fibers - Internal rotation Posterior Fibers - External rotation

Muscle: Gluteus Minimus

Muscle: Pectineus

Pectineus

Muscle: Gracilis

Muscle: Adductor Magnus (Posterior Fibers)

Muscle: Adductor Magnus (Anterior Fibers)

Muscle: Adductor Brevis

Muscle: Adductor Longus

Muscle: Tensor Fascia Latae

Muscle: Rectus Femoris

Muscle: Vastus Intermedius

Muscle: Vastus Medialis

Muscle: Vastus Lateralis

Muscle: Semitendinosis

Muscle: Semimembranosis

Muscle: Biceps Femoris (Short Head)

Muscle: Biceps Femoris (Long Head)

Muscle: Peroneus Longus

Muscle: Soleus

Muscle: Posterior Tibialis

Muscle: Anterior Tibialis

Muscle: Gastrocnemius

Posture Assessment: Upper Crossed

Observation:   Forward head and rounded shoulders

Overused (tight) Muscles

• Cervical extension:  Upper trapezius, Levator scapulae
• Shoulder Adduction:  Latissimus dorsi, Teres major, Pectoralis Major, 
• Shoulder Internal Rotation:  Subscapularis
• Scapular Protraction:  Pectoralis Minor

Underused (weak) Muscles

• Cerfical flexors:  Sternocleidomastoid, Scalenes
• Scapular Retraction / Depression:  Middle Trapezius, Lower Trapezius, Rhomboids
• Shoulder External Rotation:   Teres minor

Altered Joint Mechanics

Increases:

• Cervical extension
• Scapular protraction / elevation

Decreases

• Shoulder Extension
• Shoulder external rotation

Possible Injuries

• Headaches
• Biceps tendonitis
• Rotator cuff impingement
• Thoracic outlet syndrome

Posture Assessment: Lower Crossed

Observation:   Anterior Pelvic Tilt, Lower back arches

Overused (tight) Muscles

• Plantar Flexion:   Gastrocnemius, Soleus
• Hip Adductors
• Hip Flexors
• Shoulder Extension:  Latissimus dorsi
• Spinal Extension:  Erector spinae

Underused (weak) Muscles

• Foot Inversion:  Posterior tibialis
• Dorsi Flexion:  Anterior tibialis
• Hip External Rotation:  Gluteus medius
• Hip Extension:  Gluteus Maximus

Altered Joint Mechanics

Increases:

• Lumbar extension

Decreases

• Hip extension

Possible Injuries

• Hamstring complex strain
• Anterior Knee Pain
• Low Back Pain

Posture Assessment: Pronation Distortion

Observation:   Foot pronation, adducted and internally rotated knees

Overused (tight) Muscles

• Plantar Flexion:   Gastrocnemius, Soleus
• Hip Adductors
• Hip Flexors
• Hip Internal Rotation:  Tensor Fascia Latae
• Tibial External Rotation:   Biceps Femoris (Short Head)

Underused (weak) Muscles

• Foot Inversion:  Posterior tibialis
• Dorsi Flexion:  Anterior tibialis
• Knee Extension (Medial):  Vastus medialis
• Hip External Rotation:  Gluteus medius / maximus

Altered Joint Mechanics

Increases:

• Knee adduction
• Knee internal rotation
• Foot pronation
• Foot external rotation

Decreases

• Ankle dorsi flexion
• Ankle inversion

Possible Injuries

• Plantar fasciitis
• Posterior tibialis tendonitis (shin splints)
• Patellar tendonitis
• Low back pain

Assessment: OHS Knees Turn In

Probable Overactive (Tight) Muscles:

• Biceps Femoris (Short Head)   (view)
• Hip Internal Rotation:  Hip Adductors,  Tensor Fascia Latae
• Knee Extension (Lateral):   Vastus Lateralis   (view)

Probable Underactive (Weak) Muscles:

• Hip External Rotation:  Gluteus Maximus / medius
• Knee Extension (Medial / Stabilizer):  Vastus medialis oblique (VMO)

Corrective Stretch:

SMR:  Adductors, TFL/IT Band

Static:  Standing TFL, Supine biceps femoris stretch

Strengthen:

Tube Walking side to side

Assessment: OHS Feet Turn Out

Probable Overactive (Tight) Muscles:

• Plantar Flexion:  Lateral Gastrocnemous, Soleus
• Tibial External Rotation:  Biceps Femoris (Short Head)

Probable Underactive (Weak) Muscles:

• Plantar Flexion:  Medial Gastrocnemous
• Tibial Internal Rotation:   Semitendonis, Semimembronsis, Gracilis
• Knee Internal Rotation:  Sartorius

Corrective Stretch:

SMR:  Gastrocnemous, Biceps Femoris (Short Head)

Static:  Gastrocnemius, Supine Biceps Femoris

Strengthen:

Single Leg Balance Reach

Assessment: OHS Arms Fall Forward

Probable Overactive (Tight) Muscles:

• Shoulder Extension:  Latissimus dorsi  / Teres Major
• Shoulder Horizontal Adduction:   Pectoralis Major
• Scapular Protraction:   Pectoralis Minor

Probable Underactive (Weak) Muscles:

• Scapular Retraction / Depression:   Mid / Lower Trapezius, Rhomboids
• Shoulder Internal/External Rotation:  Rotator Cuff

Corrective Stretch:

SMR:  Latissimus Dorsi, Thoracic Spine

Static:  Pectoral Wall stretch, Latissimus Dorsi ball stretch

Strengthen:

Squat to Row

Assessment: OHS Lower Back Arches

Probable Overactive (Tight) Muscles:

• Hip Flexors:   Psoas
• Spinal Extension:  Erector Spinae
• Shoulder Extension:  Latissimus dorsi

Probable Underactive (Weak) Muscles:

• Hip Extension:  Gluteus Maximus, Hamstrings
• Local Core Stabilizers:   Multifidus, Transverse Abdominis, Internal Oblique

Corrective Stretch:

SMR:  Latissimus Dorsi, Quads

Static:  Static kneeling hip flexor stretch, Latissimus Dorsi ball stretch

Strengthen:

Ball Wall Squats

Quadruples arm/opposite leg raise

Assessment: OHS Excessive Forward Lean

Probable Overactive (Tight) Muscles:

• Plantar Flexion:  Gastrocnemous, Soleus
• Hip Flexors:   Psoas
• Spinal Flexors (Abs):  Rectus Abdominus

Probable Underactive (Weak) Muscles:

• Dorsi Flexion:  Anterior Tibialis
• Hip Extension:  Gluteus Maximus
• Spinal Extension:   Erector Spinae

Corrective Stretch:

SMR:  Gastrocnemous, Quads

Static:  Gastrocnemous, Kneeling Hip Flexor

Strengthen:

Ball wall Squat

Quadrupled arm/opposite leg raise

Power Goals

Goals

• emphasizes the development of speed and power
• enhance prime mover strength
• increase rate of force production
• enhance neuromuscular efficiency (balance, stabilization, coordination)

Training Strategies

• superset with a traditional strength exercise (heavy load) followed by a power exercise (light load performed as fast as possible)
• 1-5 reps (strength) + 8-10 reps (power)
• 85-100% strength + 30-45% IRM Power
• rest 1-2 min between pairs,  3-5 min between circuits

Overall Benefits

Physiologic

• cardio-respiratory efficiency
• beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• metabolic efficiency (metabolism)
• bone density

Physical

• decrease body fat
• increases lean body mass (muscle)
• increases tissue tensile strength (tendons, ligaments, muscles

Performance Benefits

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Strength Goals

Phase 2:  Strength Endurance Goals

• improve stabilization endurance and increase prime mover strength
• enhance joint stability
• improve overall work capacity
• increase lean body mass

Training Strategies

• moderate loads and repetitions (8-12), 70-80% intensity, 0-60 sec rest
• Superset:  one traditional strength exercise followed by one stabilization exercise per body part
• work the prime movers, then challenge the prime mover with stabilization

Phase 3:  Hypertrophy  (optional)

• achieve optimal levels of muscular hypertrophy (increase muscle mass)

Training Strategies

• high volume, moderate to high loads, moderate or low repetitions (6-12), 75-85% intensity, 0-60 sec rest

Phase 4:  Maximum Strength  (optional)

• increase motor unit recruitment
• increase frequency of motor unit recruitment
• improve peak force

Training Strategies

• high loads, low repetitions (1-5), 85-100% intensity, 3-5 min rest

Overall Benefits

Physiologic

• cardio-respiratory efficiency
• beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• metabolic efficiency (metabolism)
• bone density

Physical

• decrease body fat
• increases lean body mass (muscle)
• increases tissue tensile strength (tendons, ligaments, muscles

Performance Benefits

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Stabilization Goals

Goals

• improve muscular endurance
• enhance joint stability
• increase flexibility
• enhance control of posture
• improve neuromuscular efficiency (balance, stabilization, coordination)

Training Strategies

• training in unstable yet controllable environments
• low loads, high repetitions  (12-20), 50-70% intensity, slow tempo, 0-90sec rest
• all exercises are performed in a circuit fashion (short rest periods)
• good way to alter body composition (more muscles recruited to stabilize)

Overall Benefits

Physiologic

• cardio-respiratory efficiency
• beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• metabolic efficiency (metabolism)
• bone density

Physical

• decrease body fat
• increases lean body mass (muscle)
• increases tissue tensile strength (tendons, ligaments, muscles

Performance Benefits

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Flexibility - Static Stretching

Used during warmup and cool down.
Corrective Flexibility - increase joint range of motion, improve muscle imbalances, correct altered joint motion
In any phase of OPT model.
-- passively take muscle to tension and hold for 30 or more seconds
---- low force and long duration
-- Golgi tendon is stimulated and autogenic inhibition ocurs

Static Stretching Examples:

• Static Gastrocnemius Stretch
• Static Standing TFL Stretch
• Static Kneeling Hip FLexor Stretch
• Static Standing Adductor Stretch
• Static Latissimus Dorsi Ball Stretch
• Static Pectoral Stretch
• Static Upper Trapezius/Scalene Stretch

Flexibility - Myofacial Release (Foam Roll)

Used during warmup and cool down
Corrective Flexibility - increase joint range of motion, improve muscle imbalances, correct altered joint motion
Performed in all 3 OPT phases
-- focus on neural system and fascial system
------fibrous tissue that surrounds and separates muscle tissue
-- apply gentle force to an adhesion / knot - the muscle fibers are altered from a bundled position into straighter alignment
-- stimulates Golgi tendon organ and creates autogenic inhibition, decreasing muscle spindle excitement, and releases hypertonicity (tension) of the muscle
-- sustain pressure on tender spot for minimum of 30 seconds (it may take longer depending on ability to relax)
-- restores body back to optimal level of function
-- do this prior to static stretching - to improve lengthening process

Myofascial Release Stretches examples:

• Gastrocnemius/Soleus (Calves)
• Tensor Fascia Latae (TFL) / Iliotibial (IT) band
• Adductors
• Piriformis
• Latissimus Dorsi

Cardio Training

Stage 1 (Phase 1 Stabilization)
-- zone 1
-- uses target heart rate of 65-75% of HR max
-- Rate of Perceived exertion (RPE) = 12/13
-- improve cardio fitness levels
-- should be able to hold conversation
-- gradually work up to 30-60 minutes of continuous exercise
-- once they can maintain zone 1 heart rate for 30-60 min twice per week, they can move to stage II
-- examples: walking, slow jogging

Stage 2 (Phases 2, 3, 4 Strength)
-- uses zone 1 and zone 2
-- target HR of 76-85% / RPE=14-16
-- clients with low-moderate fitness levels, who have completed stage 1
-- increase the workload (speed, incline, level) that will alter heart rate in an out of zone 1 and 2
-- introduction of interval training
----- intensities are varied throughout the workout
-- warm up in stage 1 for 5 - 10 minutes
-- move into 1 minute interval - get heart rate to max of zone 2
-- return to zone 1 for 3 minutes
-- repeat if there is time, and client can recover back into zone 1 range
-- most important part is to recover back into zone 1 between intervals
-- important to alternate days of the week with stage 1. IF 3 workouts per week, alternate days at zone 1, and zone 2
-- intervals should start out brief, with a work:rest ratio of 1:3
-- progress using 1:2....and finally 1:1
---- the duration of these intervals can be gradually increased

Stage 3 (Phase 5 Power)
-- for the advanced client
-- target HR of 86-95% / RPE = 17-19
-- will use zones 1, 2 and 3
-- intervals in zone 3 should start out brief (30-60 sec)
-- progress by decreasing work:rest ratios, and duration of high intensity intervals
-- increase the workload (speed, incline, level) to alter HR in and out of each zone
-- increases the capacity of the energy systems needed at the power level of the OPT model

Speed-Agility-Quickness Training

Speed -- ability to move the body in one intended direction as fast as possible

Agility - the ability to start (accelerate), stop (or decelerate & stabilize) and change direction quickly while maintaining proper posture

Quickness (reaction time) - ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions during functional activities

Stabilization

-- 4 -6 drills with limited horizontal inertia and unpredictability (cone shuffles and agility ladder drills)

-- 1-2 sets, of 2-3 reps

Strength

-- 6-8 drills allowing greater horizontal inertia, but limited unpredictability such as the 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8

-- 3-4 sets of 3-5 reps

Power

-- 6-10 drills allowing maximal horizontal inertia and unpredictability such as Modified Box Drill, Partner Mirror Drill and timed drills

-- 3-5 sets, 3-5 repetitions

-- safety and success of SAQ program depends on the client's core, balance and reactive capabilities

-- all exercises should be performed with precise technique

Exercises:

• One Ins - Ladder drills
• Two Ins - Ladder drills
• Side Shuffle - Ladder drills
• In In Out OUt Ladder drills
• In In Out Zig Zag - Ladder drills
• Ali Shuffle - Ladder Drills
• Cone Drills - 5-10-5
• Cone Drills - Modified Box Drill
• Cone Drills - T Drill
• Cone Drills - Box Drill
• Cone Drills - L.E.F.T. Drill

Plyometric - Power

-- involves entire muscle action spectrum and contraction velocity spectrum used during integrated functional movements
-- designed to improve: rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, optimal force production
-- fast tempo -- performed as fast and explosively as possible

Exercises include:

• Ice skaters
• single leg power step up
• proprioceptive plyometrics

Plyometric - Strength

-- involves more dynamic eccentric and concentric movement through a full wide range of motion
-- progressions: specificity, speed and neural demand
-- designed to improve: dynamic joint stabilization, eccentric strength, rate of force production, neuromuscular efficiency
-- perform at medium tempo in a repetitive fashion (short amount of time on ground before repeating)

Exercises include:

• Squat jump
• Tuck jump
• Butt kick
• Power step up

Plyometric - Stabilization

Uses explosive movements such as bounding, hopping and jumping to develop muscular power. Individual reacts to ground surface in a way that they develop larger than normal ground forces used to project the body with greater velocity or speed.

Client must have proper levels of total body strength, core strength and balance BEFORE progressing into plyometric training

Should only be performed by clients wearing supportive shoes, and on a proper training surface, such as grass field, basketball court or tartan track.

----- not appropriate for people with chronic diseases or other health or functional limitations

Stabilization
-- involve little joint motion
-- designed to improve landing mechanics, posture alignment, reactive neuromuscular efficiency
-- during landing -- should hold landing position 3-5 seconds

Plyometric exercises include:

• Squat Jump with Stabilization
• Box jump up with Stabilization
• Box jump down with Stabilization
• Multiplanar jump with Stabilization

Flexibility - Dynamic Stretching

-- use during warmup only
-- improve multiplanar soft tissue extensibilty
-- neuromuscular control thru full ROM
-- movement occurs in all 3 planes. Note that injuries occur most often in Transverse Plane
-- use force production of a muscle and body's momentum to take a joint thru the full available ROM
-- need good levels of tissue extensibility, core stability and balance
-- Functional flexibility

Dynamic Stretching Examples:

• Prisoner Squat
• Multiplanar Lunge with Reach
• Single Leg Squat Touchdown
• Tube Walking side to side
• Medicine Ball Lift and Chop

Flexibity - Active Isolated Stretching

-- use during warmup only
-- improve extensibility of soft tissue
-- increase neuromuscular efficiency by using reciprocal inhibition

-- use agonists & synergists to dynamically move the joint into a range of motion stretching the antagonist
-- increases motorneuron excitability
-- creates reciprocal inhibition of muscle being stretched
-- hold stretch 1-2 seconds, repeat 5-10 reps

Active Isolated Stretching Examples:

• Active Gastrocnemius Stretch with pronation and supination
• Active supine Biceps Femoris Stretch
• Active Standing TFL Stretch
• Active Kneeling Hip Flexor Stretch
• Active Standing Adductor Stretch
• Active Latissimus Dorsi Ball Stretch
• Active Pectoral Stretch
• Active Upper Trapezius / Scalene Stretch