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Coaching Philosophy  Coaching at 212º In Motion is an interactive process between athlete and coach. Customized training plans are created to address each athlete’s training needs and performance goals. Individual training plans are created on principles of periodization, which allow for controlled overload and recovery that optimizes adaptation to the exercise workload. Information collected from metabolic testing and motion analysis provides the foundation for workout design that focuses on the physiological and biomechanical profile of each athlete. Areas in need of improvement are addressed in specifically-planned practices and training. Online coaching is accomplished through the use of Training Peaks®, an interactive program that allows athletes to provide feedback regarding their daily workouts. We offer several different coaching packages to address the needs of athletes ranging from beginner to elite/pro.

Professional Individualized

Coaching

Ultimate Coaching

Semi Custom Training Plans

Additional Services

 212's coaching is designed for the individual to keep the athlete on track and help them achieve their goals. Knowledge of the athlete’s abilities allows the coach to push the athlete without over-training them, to help improve efficiency, and make the athlete stronger, faster and more powerful.

 

We offer coaching packages detailed to fit your lifestyle and needs.

All endurance training packages come with a 6 month minimum

 

212 Coaching

 Professional Individualized Coaching We only know one way to coach and that is the right way. Attention to detail, customized plans and constantly monitoring and evaluating how to best move you forward. Jason and Lori and our coaching staff will monitor your training daily to provide feedback or adjust accordingly. The staff is always available for your questions or to address any issues. Once built, the program is ever evolving, our coaches are always making adjustments based on your training progression and schedule. Our coaching program is designed to help keep the athlete on track and help them achieve their goals. Knowledge of the athlete’s abilities allows the coach to challenge the athlete without overtraining them, to help improve efficiency, and make the athlete stronger, faster and more powerful. Includes- • Customized workout program designed to address your needs and to accommodate your travel schedule built in to new Training Peaks account. • Weekly Customized overall training plan for all races • Coach / Athlete meeting to review and plan the racing season • Field testing to assess current fitness and progress with training • General training & racing nutrition recommendations • Race strategy planning • Advice for traveling to your race(s) • 2 phone conversations/month to discuss progress and 24hr return of Text or email • 1 hr meeting once a month—This meeting is vital and part of the interaction and success of your training- The meeting is designed to be 20-30 minutes of discussion about training progress, questions, concerns and recommendations made by your coach. The other 30-40 min will be training including a review of strength training program, technique and flexibility. The meeting can be a 1 hr training session if that is planned by the athlete and coach. Either by phone or by Skype. (6-month requirement) Contact us!

212 Coaching

 Ultimate Coaching Program This plan is the ultimate interaction between athlete and coach, and is designed to motivate and keep the athlete on track while improving the athlete’s physical fitness. The weekly meetings and/or workouts will ensure the motivation level is kept high and the athlete is following the training program properly. There is a high success rate with this plan due to the weekly feedback and interactive sessions. This plan not only includes the interaction but provides the athlete with the perfect training partner. Knowledge of the athlete’s abilities allows the coach to challenge the athlete without overtraining them, to help improve efficiency, and make the athlete stronger, faster and more powerful. Includes- This plan includes all the features of the LEVEL 1 coaching, plus on a rotating schedule one of the following per month as prescribed by a 212 coach: **On a month-to-month basis, you and your coaches will determine the additional feature that best suits your needs to maximize your training experience at that time. Re-testing may be done after several months to measure improvements and refine your training plan. ($400 per month / 6-month requirement) Contact us!
  • Performance Testing:

      Options are:

     

    • VO2 max test

     

    • Lactate Threshold

     

    • Economy Test

     

    • Resting Metabolic
  • Motion Analysis

    Options are:

     

    Basic Swim, Run or Ride Analysis

     

    Includes -

    • Video Analysis
    • Review of analysis
    • Corrective drills to address needs / weaknesses

     

  • Body Composition

    Options are:

     

    • Skinfolds

     

    • Goal setting for healthy weight management
  • Nutrition

    Options are:

     

    • Analysis of one 3 -day food log for the month

     

    • Goal Setting for healthy weight management

     

    • General Daily nutrition Recommendations

     

    • Training / Racing nutrition Planning

     

  • Strength

    Strength is Periodized into the seasonal training Plan:

     

    Options are:

     

    • Customized functional program focused on needs / imbalances

     

    • Rehabilitation from Injury
  • Etc.

    Options are:

     

    • Tips for managing Travel

     

    • Help with Seasonal race Planning

212˚ Training Plans

 212˚ Semi Customized Training Plans This isn’t your normal training plan. We don’t just set it and forget it. Jason and Lori have spent years developing a strategy around coaching and racing which you get to benefit from. More importantly, when you buy a training plan from 212˚, our coaches can and will help you adjust and reconfigure your plan if needed. New for this year, here's how it works. You sign up and tell us what you need a training plan for. Either to build for your A-Race, strength training plan, off-season plan, bike only plan, etc., and then we build it; a 8-20-week plan specifically for you. You will receive your plan in 6-8 business days. We have all kinds of plans, ranging from off-season swim training plans, strength training plan to race-specific plans. • These are designed for athletes that don't need constant coach-athlete interaction • This program allows you the utmost freedom so that you can move things around to fit your daily lifestyle. • Each plan comes a training peak account. • Each plan is built around your personal heart rate zone, power zones and training goals. • Each plan includes periodic testing to gauge your improvement. Multi-Sport Athlete Plans are sold as: 8, 12, 16, or 20 weeks Starting at $100.00 Pricing: Pricing dependent upon length of training plan and complexity of schedule. Single Sport Athlete Plans are sold as: 8, 12, 16, or 20 weeks Starting at $75.00 Pricing: Pricing dependent upon length of training plan and complexity of schedule. Contact us!
Additional Services:

Note:  All services can be purchased individually.

Contact us:

 

 

Lori Cooper M.S., USAT Level 1 Coach / Exercise Physiologist

 

Jason Watson, US Army Veteran, B.S., Exercise Physiology / Coach / Pro Triathlete

 

212inmotion@gmail.com

Powering 212˚