Francis G.

"A Jack of All Trades is a master of none, but oftentimes better than a master of one."

I've coached the distance events, sprints, hurdles, and jumps at the high school level for the past six years at Bergen Catholic High School. I bring a sharp, detail-oriented coaches eye and a thorough, technical command of sports science and training to my coaching practice, regardless of event. Primarily focus on refining optimal movement patterns which allows for athletes to create solutions to movement problems with ideal, individual sprint mechanics and force production. I am always seeking further knowledge and understanding. Currently adapting a "Feed the Cats" style approach to my sprint coaching practice, with great results. I cannot guarantee you will improve, but I can guarantee I will give you my best if you give me yours. For a roster of athletes and performances I've been a part of, check out results for Bergen Catholic on Milesplit.

Also can conduct remote, online barbell training with Starting Strength and Barbell Logic methodology.

Certifications:
Currently studying for NSCA-CSCS
USATF Level 2 Certificate - Sprints, Hurdles, Relays - July 2019
USTFCCCA TFA302 - Sprint Hurdle and Relay Event Specialist - June 2020
USATF Level 2 Certificate - Jumps, August 2020
USTFCCCA TFA321 - Speed Specialist Online Certification, July 2020
NSPA - Certified Speed and Agility Coach Certification, April 2020
Barbell Logic Online Coaching Academy Certification, May 2019
Reflexive Performance Reset Level One Certification, May 2020
USATF Safesport
USTFCCCA TFA303 - Jumps Specialist Online Certification, August 2021

Glorified JV-caliber distance runner/training dummy at DePaul Catholic HS and Stevens Institute of Technology.

8-time Dean's List and Degree with High Honors are the accolades that I am most proud of in my college career.

What I lacked in skill as a competitor myself, I more than make up for in technical knowledge and training execution.

I live in West Milford but I can meet at a local track convenient to you! A training session would follow the following structure:

Individual Warm-up - Stretch as needed for what aches and pains need to be addressed

Session Specific Warm-up - RPR, active and dynamic drills, or themed circuit.

Technical Instruction as Needed - Block starts, hurdle drills, jump drills, etc.

Training Activity - Themed activities (acceleration, max velocity, a blend, hurdles, jump drills, recovery and mobility, etc)

Warm-down - Themed warm-down designed to prime the athlete for the following day

Ancillary Work - Strength work, hurdle mobility work, the "extra" stuff that helps to smooth the edges and support the main activities of the session.

Training equipment available at my training sessions includes:
SKLZ Speedsac (Sandbag sled) (30 lbs)
8lb Weight Vests
20lb Weight Vests
Short PVC hurdles (6", 12", 18")
Custom "hurdle height" PVC hurdles (24", 27", 30", 33", 36", 39", 42")

Will be purchasing track starting blocks and training hurdles.

Can conduct timed sprints including sprint acceleration profiles, hurdle rhythms, 10m fly, 30m fly, 30m block start, and 40 yard dash with Freelap Timing System. Can conduct video analysis upon request.