Every athlete is unique. Every workout has a specific, personalized, purpose. With those thoughts in mind, below is a GENERAL outline of a typical workout:
1. Discussion: Athlete Status Check, Session Goals
3. Stretching: Dynamic & Static(lite)
4. Drills: Form/Technique & Speed
6. Workout: Event, Distance or Race Specific
9. Stretching: Problem Areas, Static (If Needed.)
10. Discussion: Key Session Takeaways, Training: Guidelines/Goals, Tips & Advice
Specialized Drills & Equipment May Include:
Video Analysis: form, gait, foot-strike; Garmin 630 HRM biometric data tools; Speed Ladders, Speed Sack, Plyometrics/Jump Box, Wicket Hurdles: gait/form, Leg-Drive Resistance Bands, Multi-Cones: form/speed runs, Starting Blocks, FS Hurdles: Drills/Stretches; Vertical Jump(HJ): Step Bar Approaches(3/10/14), Pop-ups, Scissors Kicks, Back Arch/Flips; Horizontal Jumps(LJ/TJ): 8-Step Marks, Take-off: board & box; and more...
*** Workouts last ~90-MINUTES and consist of three :30-minute sessions. Each session within the workout has a purpose: (1) Adequate warm-up/down for injury prevention, (2) proper drills for form/speed/strength development, (3) maximizing your training benefits from athlete-specific coaching and key workouts to achieve your race goals. (24-hours notice is required for session cancellations. Unused session-hours expire after 90-days.) ***
FAQs + TIPS--
Here is some logistical info. and tips to help make your training with FGS Coaching go easier than running—downhill, with a tailwind, after a taper week. (But with a thorough warm-up first, as always!)
WEDNESDAY - SUNDAY: Available
Coaching: 8A - 8P (Various times/locations.)
Phone/Text/Email: 8A - 10P (NOT answered or checked while with clients/at track.)
MONDAY - TUESDAY: Not Available
Coaches are not typically coaching-- and are out of the FGSC office and away from phone/text/email, M-Tu. (Just like with running—recovery is important to peak coaching performance! ;)
SPECIAL SESSIONS: M/Tu
May be arranged on for an urgent need or upcoming/time-critical event.
*** Contact your coach directly.***
Please allow 24-hours for replies from your coach to your non-emergency inquiries sent to FGS Coaching via voicemail/text or email during coaching days, Wednesday – Sunday.
Your coach is focused 100% on you, and maximizing YOUR training time, when we work together at the track. So your coach is unable answer his phone or respond to voicemail/texts/emails during training sessions.
Also, please keep in mind these training sessions can go from early morning til late evening—especially on good weather days, weekends, and during build up to important meets/races.
Contacting your coach directly, via TEXT or EMAIL, is the best method to ensure you get your preferred session day/time. (Pls. review your New Client & Weekly Coaching Availability emails for complete details.)
Please do not use the CoachUp Schedule Request/Calendar Tool. Currently, it does not provide your coach’s availability in “real-time.”
4. LOCATIONS & TIMING:
We make every effort to accommodate all session requests. However, due to multiple dynamic factors: weather, access to training facilities, demand, daylight hours/lights; I schedule sessions at central locations which are the most convenient for the MAJORITY of my client requesting sessions for that day.
We appreciate your for your willingness to travel to a nearby location which may not be your first choice. Your flexibility helps you, and your fellow runners, so we all can achieve our running goals with the least amount of inconvenience for everyone.
5. CANCELLATION POLICY:
Please provide at least 24-HOUR advance notice when cancelling a session. (The FGS Coaching calendar is usually ~100% booked by Thursday, so a last minute cancellation could mean someone on the FGSC Wait List didn’t get an opportunity to train.)
Sessions cancelled within 24-hours of scheduled start time, that can’t be filled by your coach, are submitted to CU for payment.
6. SESSION EXPIRATION:
Session-hours expire 90-DAYS after the initial purchase date. You paid CoachUp when you bought your session-hours. After 90-days, unused session-hours are submitted to CoachUp-- who then pays your coach.
7. CONSISTENCY = The RESULTS You Want!
We recommend utilizing your session-hours within an effective period of time based on your training and racing goals.
CONSISTENCY in your efforts (running, drills, stretching-ROM/strengthening) and training effectively are the keys to keeping your progress on track to achieving your goals. You’ll help yourself by getting your session-hours booked and completed on a regular-basis (e.g. If you have signed-up for the “Ready, Set-- GO” Pak, it’s best to meet once a week for four weeks than once a month for four months. It’s the same number of sessions—but DEFINITELY different results, rate of improvement, and sustainability of progress!)
THANK YOU for your cooperation and for being a good FGS Coaching teammate. Look forward to seeing you at the track soon!