David Schermerhorn

I coached baseball and softball back in 1994 to 1997 in age groups from 7-13, boys and girls. Since my induction as an NCO in 2007-2015 I had the honor of implemented Crossfit and Military Athlete into the Army's physical fitness program at Fort Bragg, NC and Fort Bliss, TX with great results.

I have only competed in sports at the high school level but participated in track and field events of the 300 meter hurdles, 110 meter hurdles, and mile relay. Also, I played football during this time in several positions like middle, inside, and outside linebacker, defensive end, 2 technique, every position in the offensive line although I only weighed in at an average 175 Lbs. at best. I also went through Crossfit Level 1 just prior to 2008 and that got the ball rolling for my fitness and the self study I have done from that time until now.

Initially a thorough set of assessments will be conducted to ensure safety and to gain an overall understanding of their needs and personal goals will be considered in concert with these test results. Once I understand their strengths and weaknesses a plan can be implemented to begin their progression. In example I will outline a training plan for a novice with little to no training history behind them:
1. The schedule in most cases like this will be 3 days a week to maximize recovery increasing in volume 10% to 20% a week. Every session will begin with a + or - 10 min warm-up of set exercises and stretches to prepare the body.
2. I will program in exercises that allow for learning of new movements at a steady and safe pace of work so they are not only learning but also gaining cardiovascular and/or strength improvement. Simple exercises may be used in the beginning but more difficult exercises will come with time.
3. The sessions will only be 15 to 30 minutes in the beginning but time will increase to 45 minutes to an hour at the most later on. It is not the time that is really important but the intensity at which the work is done, even in a short period of time benefits can be gained.
4. During each session I will manage the clients position in the routine to keep them on track and also motivate them in their moments of need. I will always pay special attention to body mechanics with technique and form but will only make note until action is needed to correct a serious issue. In some cases such as this a less difficult exercise will be put in place to continue the session so as to lose less time and to continue the session to completion.
5. A beginner client will begin with stimulus to their endurance and strength in a healthy balance but will move into mobility and power exercises as time moves on. Interval training will be used for endurance and a classic strength training regimen will be used for strength but they are of my own design using straight sets at first and then moving to reverse pyramids and negative reps when needed.
6. Finally, a cool down will be done depending on the duration and intensity of the session. We will then go over key points from the session and speak briefly about the next session to be conducted.