Endurate Training

Strength & Conditioning Program

Option 1: In-Person Full Evaluation and Programming
Includes:

  1. In-Person Full Evaluation:
    1. Muscular strength and endurance
    2. Postural alignment, muscle balance, and biomechanical implications
    3. Functional flexibility
    4. Injury Risk
    5. Activation pattering and muscle recruitment
    6. Power/Speed/Agility
    7. Anthropometrics when applicable
  2. Design of your personalized Strength and Conditioning Program, integrated with your sport-specific training
  3. One-on-One coaching which includes two sessions at your local training facility/gym to teach you:
    1. Form and technique for the prescribed exercises
    2. Dynamic stretching routine for use prior to cardio and resistance training
    3. Flexibility exercises for use post cardio and resistance training
    4. Injury prevention techniques

Option 2: Online Assessment and Programming
Includes:

  1. Online Assessment:
    1. Questionnaire to be completed by the athlete and reviewed by the coach
    2. A series of self-assessment assignments to be completed by the athletes and results sent to the coach
    3. Note: the strength coach cannot assess postural alignment, activation patterning and muscle recruitment, biomechanical implications, functional flexibility, or complete injury risk online. If you have a history of injury, are new to the sport, or intend to increase your volume dramatically, we strongly recommend that you receive an In-Person Full Evaluation.
  2. Design of your personalized Strength and Conditioning Program, integrated with your sport-specific training
  3. Direction toward resources on exercise technique as availability permits

Why is strength training so important to your program?

Repetitive movements, such as running, biking and swimming, lead to certain muscle groups being extremely strong, and others being under-used. This causes imbalance across joints and can eventually lead to decreased efficiency and injury. In addition, intense cardiovascular exercise can actually break down muscle mass, decreasing metabolism and impairing your body’s ability to burn fat. Strength training will improve efficiency of movement, increase speed and power, prevent injuries, and burn fat.