Strength Training for Endurance Athletes

Aerobic Power Programs

Aerobic Power offers comprehensive coaching services: from single to multisport endurance training.

Check out our huge range of programs for the athlete who is either just looking at a year to maintain some fitness and maybe sharpen their skills, all the way up to the elites requiring daily multiple workouts.

Programs

Special Programs

Strength Training for Endurance Athletes

Aerobic Power’s highly experienced coaches break with old-school methods to provide the variety, progression and intensity to make the rapid strength gains you'd expect from consistent strength training. With small group sizes, we offer the best possible learning environment, ensuring full understanding and competence throughout the strength training program.

Expect maximum benefit from each phase of training: this program is designed to “REBUILD” the athlete. Improve flexibility, eliminate of strength imbalances, and strengthen muscles in their specific movement patterns. You will improve your efficiency of movements, increase your force production in those sport specific movements, and decrease your risk of injury.

STRENGTH TRAINING: 12 Athletes / 2 Coaches

Within a small interactive group setting over the course of six months, athletes will be carefully instructed and guided through a progression of training phases. The programs are designed to re build a broken body after a long training and racing season, into a stronger healthier athlete for the upcoming season. At each of the strength training sessions, athletes are educated on the objectives and goals for the upcoming phase of training. Under the guidance of the coaching staff, athletes will work through the strength-training program receiving feedback on exercise form. At the completion of each instructional session athletes will understand why they are performing
the exercises outlined in the program, and understand the goals that are to be achieved by the end of that strength-training phase. Athletes will be provided with a hard copy as a reference over the following four weeks and access to Aerobic Power’s member’s only section for viewing of videos for all the exercises.

RUN ANALYSIS: Latest in Analysis Software

Improve your run form based on Biomechanical Principles and the application of these principles to some key run fundamentals. These fundamentals will help improve your running form by increasing efficiency and decreasing injuries. Aerobic Power’s professional coaches and the utilization of Dartfish, the latest in run video analysis software will provide you corrective feedback on your current run form. Following the instruction and practice of the fundamentals learned through a progressive development of run drills athletes will view themselves for a second time in a follow up video review session in the New Year.

NUTRITION LECTURE

Melanie Coles, Registered Dietician will present two informative lectures on the nutritional needs of the endurance athlete in the off-season. The first one will focus on balancing caloric intake and off-season training with your weight loss or weight gain goals. The second will focus on making the appropriate adjustments to your eating plans in January to match the change in the level of intensity and volume in your training.

PROGRAM SCHEDULE

The following sessions will occur over six months beginning with a half-day seminar on Sunday October 18th. The program will include 4 strength training instructional sessions, 2 video run gait analysis and 2 nutrition lectures.

All sessions will be held at Custom Fit Personal Training Studio, 11807 - 105 Avenue.

Sunday October 18, 2009: 9:00 am to 12pm: Overall Training Plans

Nutrition Lecture: Early Off Season Eating
Lecture: Overall Season Plan
Instruction and Practice of Phase 1 Strength Training

Sunday November 15, 2009: 12 pm to 2pm: Individual Video Run Analysis and
Instruction on Drills and Runners Strength Exercises

Initial Review of Your Running with Video Feedback and Technical Instruction
Injury Preventative Strength Exercises

Sunday December 13, 2009: 12 pm to 2pm: Progressing your Program

Lecture: Specifics of Phase 2
Instruction and Practice of Phase 2 Strength Training

Sunday January 10, 2010: 12 pm to 2pm: Progressing your Program

Nutrition Lecture: Fueling for Intense Training
Lecture: Specifics of Phase 3
Instruction and Practice of Phase 3 Strength Training

Sunday February 7, 2010: 12 pm to 2pm: Individual Video Run Analysis Follow Up

Evaluate Progress with 2nd Round of Video Analysis
Progress Difficulty of Drills and Exercises

Sunday March 7, 2010: 12 pm to 2pm: Progressing your Program

Lecture: Specifics of Phase 4
Instruction and Practice of Phase 4 Strength Training

COST: $640.00

Register and pay in full by October 5, 2009 and pay just $580.00 (a savings of $60.00) or you can pay by 3 post-dated cheques, $213.33 each.

Payment Policy

Preferred Option: Aerobic Power uses Electronic Funds Transfer in order to collect athlete’s monthly payments. A void cheque will be required when registering for any Aerobic Power training programs. Print out the registration form (.pdf)

Option 2: Three Post Dated Cheques upon initial registration and then the maintenance of three post dated cheques.

A charge of $25.00 will be applied for NSF payments charged to the current month’s fees.

Notice must be given by the 25th of the current month in order for any price adjustments or cancellations to be made for the next month program registration.