Personalized Programs
Personalized programs are designed with your own unique goals and abilities in mind. No two programs are the same as they are a true reflection of where you are at and where you are heading. Personalized training programs include a minimum of 3 , one on one meetings to:
- Establish goals and fitness baselines
- Setting up your program and teaching good form
- Checking progress
Personalized training programs can work towards many goals like:
- Creating a habit forming exercise regime
- Running a marathon
- Participate in a triathlon
- Running faster
- Learn to swim in better form
- Become a trail runner
- And many , many more. What is YOUR goal?
Whatever your goal, a program will help you to target specific muscle groups and measure your effort more effectively, by creating an ongoing commitment, following the program, set specifically to your needs.
Some programs are 12 weeks commitment to be at the start line of your first Triathlon.
Other programs are 6 weeks to get you running stronger.
Or 3 weeks, for habit forming regular exercise, in various sports and settings.
If you are interested in receiving this one on one support, please contact me via email to discuss terms and conditions.
All training programs require a one off payment, depending on length and need for one on one meetings.
This is how a training plan may look like:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|
AM 15 min Yoga: salutation to the sun without interruption – going from standing position to push up and reverse in one smooth movement, for the set time without rest in between. Cool down – choose a yoga pose Start the day with a healthy heart rate J |
AM 30 seconds plank, building over the weeks to 1 minute. Start on flat hands and work towards an elbow plank. Rest, repeat 30 seconds 10 cross over Sit ups, rest , repeat 10 Side leg lifts, clam, toe tip and hold 10 balancing on glute’s in V shape and holding position Start the day with awesome abs J |
AM 30 minutes skipping with skipping rope: 5 min warm up 5min flat out 5 min running through easy 5 min flat out 5 min running easy 5 min recovery ( slow) Start the day with a sense of achievement J |
Am 15 min Yoga: salutation to the sun without rest. 30 seconds plank , building to 1 min Start the day calm and strong J |
AM 30 minutes skipping with skipping rope: 5 min warm up 5min flat out 5 min running through easy 5 min flat out 5 min running easy 5 min recovery ( slow) Start the day with a healthy sweat J |
Day off: Practice mindful moments |
AM Pilates before breakfast 25 minutes, any exercise you enjoy Sunday is fun day J |
|
PM Yoga Class Focus: Have fun: This seems obvious but many forget that we are here to have fun. No watch, no clock, no speed, just you and your thoughts |
PM Pool water running – 35 minutes building to 55 min 50 m warm up ( slow, concentrate on form, high knees, smooth movements, even breath, happy thoughts) Each 50 m, run ¾ of the way with raised heart beat, if you stop sweating, you don’t work hard enough. This session is meant to hurt! The last ¼ - from the flags – go hard! Use the turnaround – to the flags, to lower your heart beat. Repeat as soon as you breathe easier Focus: Endurance: Workouts with longer distances, faster pace, and little rest |
PM Take the afternoon off or do another Yoga session Or, you can switch morning and afternoon session Focus: for the AM session: Anaerobic endurance:Usually sets between 200-400m in length, keeping the heart rate high |
PM Pool water running – 35 minutes building to 55 min - Ladder exercise: 50 m warm up 50 m :1 minute hard 3 minutes recovery 50 m: 1 min hard, 2 min recovery 50 m : 1 min hard, I min recovery Build back up if you can, in reverse Focus: Speed:Like the focus says the purpose here is to go fast |
PM Walking with effort Hill repeats: 10 min Warm up walk, steady, no strain, could still talk to someone while walking 6 Hill repeats: attack the hill by walking as straight as you can, keeping your back strong and your lungs able to fill. Lean slightly into the hill, make small, fast steps. Cover about 180 meters. Recover on your way down, no strain. 10 minute cool down on the way home ( 45 min all up) Focus: Muscular Endurance/Strength Unlike pure endurance, these workouts are intended to fatigue your legs then ask you to go (or try to go) fast. In these workouts, you want to increase your resistance and power to fatigue the muscles |
Although it is your day off, walk with the dogs, play Frisbee, play hop scotch on the beach – be playful and in motion without thinking about training Focus: Love and be loved Life live to the fullest |
PM Long walk bush or beach: Set a time of 50 minutes Walk with purpose and briskly. Every 10 minutes, change your gait for 2 minutes and walk as fast as you can. Focus: Good form and mindful movement Maintain positive thoughts only |
Each workout has a particular focus that addresses a need or skill with which you can structure your sets. Make a commitment to staying true to the focus of the day.
A daily program will create a habit forming action, just like brushing teeth and not doing it will, in time, feel wrong.
You can always interchange the days to suit your lifestyle, as long as all sets are done within the week.
Endurance Focus is meant to hurt. Speed and Distance endurance is what keeps your heart stressed in a healthy way. The key is to add recovery sessions, just enough for your HR to come down. Sometimes athletes feel a little dizzy during endurance and speed sessions. Always have water handy, stop to drink. Try to SLOW down before giving in to STOP altogether, pick up your pace, as soon as you feel better.
Do this program after you were shown the right way to do them. You do not want to get injured. Let’s review the program in 4 weeks. By then you will need a change in routine AND you will have a hell of a lot more endurance!
To register interest and get your own personal registered coach, email:
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