David C.

Athlete development Experience:

Certifications:
• USA Track & Field USATF certificated coach
• Speed & Explosion Specialist-National Association of Speed & Explosion
• Corrective Exercise Specialist- National Academy of Sports Medicine
• First Aid, CPR& AED- American Heart Association
• USAW-USA Weightlifting Level 1 Sports Performance Certification
• CSCS-Strength &Conditioning Specialists-National Strength & Conditioning Association
• CPT-Personal Trainer-National Strength &Conditioning Association
• Sports Nutrition Specialist-International Fitness Professional Association

Experience:
• Head cross country coach at Waldorf College (2013)
• 2 years as Coach of Waldorf College Track and Field Club Team
• Assistant head coach track and field Bishop Walsh schools
• Volunteer track and field coach at Frostburg State University
• 10 years Personal Trainer
• 4 years Strength & Conditioning
• 5 years track/ Cross Country coach
• 2 years Teach Weightlifting class and running classes
• 4 years Group Fitness Instructor 4 years
• 3 years Life Guard

Education:
• Master of Education Physical Education Concentration
• Bachelor of Science: Exercise Sport Science/ Coaching Minor
• 3 years nutrition student
• 2 years at an Athletic training student
• 8 years as an exercise science student
• 3 years at a Life Guard
• USA Track and Field course work
• Track and Field class at Frostburg state
• 16 week speed course work
• a number of books and videos over the last 10 years
• 16 years involved in track and field/ cross country as a coach and athlete

Sports I have been a strength coach and/ or coach for:
• Women's Volleyball (College)
• Football (High school)
• Women's Soccer (College)
• Men's Soccer (College)
• Boy's Soccer (High School)
• Boy's Soccer (Middle School)
• Swimming (College)
• Girls Soccer (High School)
• Girls Soccer (Middle School)
• Men's Track and Field (College)
• Boy's Track and Field (High School)
• Women's Basketball (College)
• Men's Basketball (College)
• Boys Basketball (Boys)
• Football (College)
• Women's Track and Field (College)
• Men's Lacrosse (College)
• Girls Track and Field (High school)
• Girls Track and Field (Middle school)
• Women's Cross country (College)
• Men's Cross Country (College
• Men's Golf (College)
• Cheerleading (College)
• Men's Ice Hockey (College)
• Baseball (Little league)

College Track and Field:

• 2 x NCAA Division 3 National Qualifier
• 16 time all conference and Conference Champion in 100 meter dash at Frostburg State University
• Team MVP 06 at Frostburg State University
• Team Captain 06 & 07 at Frostburg State University

College Football:
• Played DB for one season
High school Baseball
• Played Pitcher, infield and outfield in high school. Best Batting anger on team 3 years i a row.

The way I run a session is based a goals, ability level and needs.

part one:
Fast effective warm up: different warm ups based on goals and ability but main goal is to prepare for the workout and prevent injuries

part two:
main workout:Each session has a different main workout based on goals
Examples of main workouts
Plyometrics with strength (to improve jump ability and lower body strength
Speed, Quickness and Agility (to improve speed quickness and agility ability)
Upper body strength (to improve strength in all key upper body exercises)
Lower body strength (to improve strength in all key upper body exercises)
Torso/ core (to improve rotation, stability, endurance and strength or your middle of your body)
Balance
Cardio (help you improve your aerobic ability)
weight loss (workout to help cause you to less body fat)
Beach Body (workout to improve your looks)

Part 3
Yoga, cool down, stretching, and foam roll.