Patrick A.

I currently am I certified Illinois High School Football coach at Mundelein High School. I also work at Athletic Republic Libertyville as a Sport Performance Trainer. I coach AAU & middle school boys basketball teams in Northbrook, IL and I really enjoy helping youth take their game to the next level. I typically work with athletes ages 10-20 years of age! I am 23 years old so I am able to relate to this age of group of athletes well! I am CPR Certified, along with ASEP Certified by the state of Illinois to coach High School Football. I am in the process of attaining my CSCS (Strength & Conditioning Coach Certification) with NSCA. I also have a Bachelor's Degree in Sport Wellness & Management!

In high school I played three sports Basketball, Baseball, & Football. In 2009, my high school team brought the first state championship to Fayette County, GA. (Sandy Creek Patriots) I received a football scholarship to play at the collegiate level in Illinois (Trinity International University). In the Spring of 2014, after my senior football season in college, I received the "Old Warwick" Award for a team leader with the most resiliency & toughness on & off the field.

The 5 goals of my fitness program is to Reduce Injury, Develop Speed/Agility & Conditioning, Emphasize Importance of a Core Strength, Increase Strength & Endurance, & Develop Proper Nutrition. Clients can expect to reach these goals through a well-designed strength training program, a muscular endurance training program, a Speed/Agility & Conditioning Program, Core Training program, and Flexibility Training Program. I also try to focus a portion of my clients' workouts on personal improvements and sport-specific improvements for football, basketball, baseball, & tennis!

A better feel of a Workout Design: (1 hr-2 hr sessions)
Pre-Workout (5-10 mins)
1. Warm-Up/Dynamic Stretching
2. Speed & Agility Warm-Up (Dynamic) & GPP

Workouts
3. "First Quarter/First Half" - Strength Training Circuit
-Most of the time I will Isolate Muscle groups to work on through a circuit (Arms, Legs, Core) Exercises & intensity depends on age group of client
or Designed Strength Training workout for the day consisting of 3 sets of 5 exercises/lifts to strengthen multiple muscle groups through ground-base movements, multiplanar movements, and multiple joint movements.

4. "Second Quarter/First Half Pt. 2"
-Will consist of a circuit of plyometric exercises to improve explosiveness/quickness. Also to strengthen/lengthen and take soreness out of muscles from Strength Training Circuit.
-3 sets of 4 to 5 plyometric exercises; exercise workload will be FULL exertion for 30 secs to 1 minute.

(Half-time) - consist of a 5 minute rest period/stretch period/hydrate period before next HALF of workout begins!

5. Third Quarter/Second Half
-Speed & Agility Circuit and/or Sport-Specific Work; Depending on clients' workout intentions/desires.
-4 speed & agility drills/circuit will be designed to complete under a time limit, 4 rounds! - or sport-specific drills will be designed for client to improve during this time.

6. Fourth Quarter/Second Pt. 2
-Conditioning Circuit
-this is the last phase of the complete workout which will consist of a FULL exertion conditioning circuit to improve cardio, muscle fatigue, and mental toughness

*workouts are designed/divided into sections according to sport played
*create a competitor's mentality - "Teams win games, Individuals win workouts"