The Process:

1. Athlete will fill a questionnaire with specific information that will be reviewed by our head coach, who will formulate the Macro Plan (typically 6 to 12 months in duration). This long term plan will be based on the athlete’s short, medium, and long terms goals.
2. Based on the Macro Plan the athlete will receive a weekly training plan with detailed information on each workout to be done, along with a Heart Rate Table and specific prescriptions for heart rate during each workout. This table will be adjusted every Monday when the athlete will recalculate the Heart Rate training zones based on his or her current resting heart rate.
3. Athlete will receive guidelines for nutrition to support their training plans and goals.
4. The first 3 weeks are designed to allow adaptation of the athlete’s body to the new style of training, to prevent overtraining and faulty application of techniques.
5. During the third week the athlete will be evaluated by our Strength and Conditioning coach, who will design a personalized strength training program to be integrated into the weekly training plan. Please read our Strength & Conditioning Program details bellow.
6. Each 8 to 10 weeks our head coach will perform clinics to include lactate threshold evaluation and other on-field evaluations, as well as hold lectures and workshops. These clinics are currently only offered as part of our plans and services in the Miami area.