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Fatigue Resistance  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.

About

212˚ Power Endurance / Fatigue Resistance Program

 If you have a low level of power endurance and high fatigue rate, you may find that you struggle to sustain longer sessions without adequate rest. By training at or close to your aerobic limit, you will develop and improve your power endurance. We specifically target power endurance by building a program explicitly for your physiology to reduce fatigue rate and improve your aerobic capacity
212˚ Power Endurance and Fatigue Resistance
 Power Endurance is your ability to sustain muscular contractions at a medium to high intensity with limited rest. WHAT IS POWER ENDURANCE? Power Endurance is your ability to perform consecutive power (strength and speed) exercises with the least amount of recovery time. It helps to establish an aerobic base (ability to resist fatigue), muscle mass, and improve the reflexes necessary in many sports, particularly CrossFit. Power endurance requires you to have a strong aerobic base and high fatigue resistance. CrossFit athletes can struggle with power endurance and have been shown to have a high fatigue rate. Like anything else, these are completely trainable and are vital energy systems to hone if you want to get the most out of your body! HOW TO TRAIN POWER ENDURANCE Power-endurance conditioning will give you the fitness required for the sustained sequences and moves typically encountered during a CrossFit competition. The main focus of our program includes a variety of tests that provide us the information to determine your aerobic base, personal training zones and fatigue rate. After finishing the Phase 1 (introduction to aerobic training / testing), we analyze your data and establish a baseline on which we design your 3-month training plan. Over the next 3 months, our focus is to improve your Power Endurance and reduce your Fatigue rate. At end of your 4-month cycle we repeat the fatigue rate test and CrossFit Benchmark test to determine the overall improvement of your aerobic base and fatigue resistance. This assesses your progress and establishes a new baseline, off of which we make any necessary changes and advance you to your next phase of training. Example of Weekly Microcycles We design the appropriate plan based on your VO2 Max and fatigue rate test. Each week will consist of 2-3 days of aerobic training that will be designed to complement your CrossFit Number of sessions per week 2 – 3. Each session will include one of the following: 1. Power Endurance 2. Fatigue Resistance 3. Conditioning & Flexibility 4. Testing Power Endurance / Fatigue Resistance training replicates the feeling of exertion you get close to the limits of working this energy system. The aerobic system should not be ignored during exercise prescription for fear of “losing strength”. The single greatest asset a competitive fitness athlete can add to their program is CORRECTLY prescribed Aerobic Endurance Training. If you have a low level of power endurance and high fatigue rate, you may find that you struggle to sustain longer sessions without adequate rest By training at or close to your aerobic limit, you will develop and improve your power endurance Specifically target power endurance by building a program explicitly for your physiology to reduce your fatigue rate and improve your aerobic capacity Note: Aerobic adaptations can be achieved within a 6-12 month period depending on the starting point of the athlete. Once adaptations have been developed, aerobic performance can be further enhanced through exercise economy (technique) and higher efforts (increase lactate threshold). The Benefits of Properly Prescribed Aerobic Training • Enhances transportation of oxygen to working muscles • Increased enzyme availability for muscle endurance • Provides ATP required to resynthesize PCR during times of low activity between high efforts. • Liberate Free Fatty Acids for fuel (regulates body fat distribution) • Speeds recovery between high intensity training sessions • Improves cardiovascular health and function Power, speed, and endurance are the critical components to the development of any athlete. Contact us!

What and Why?

What is Power Endurance

 

Power endurance is your ability to perform consecutive power (strength and speed) exercises with the least amount of recovery time. It will help to establish an aerobic base (ability to resist fatigue), muscle mass, and improve the reflexes necessary in any sport, particulary

CrossFit. Power Endurance requires you to have a strong aerobic base and high fatigue resistance.

 

Why TRAIN your POWER ENDURANCE

 

Power-endurance conditioning will give you the fitness required for the sustained sequences and  moves typically encountered during a CrossFit competition

 

The Program:

 4 month training Package The following is included: $250.00 start up fee. Then $35.00 per month for next 3 months. • 1 - VO2 max test • 2 - Fatigue rate tests • 2 - CrossFit benchmark tests • Data analysis of all tests to determine fatigue rate and aerobic capacity. • 4 months coaching • Basic Training Peaks account • 2-3 run workouts per week designed around your existing CrossFit program • Each run is planned to help you achieve your goals and improve your overall aerobic base and reduce your fatigue rate. At end of the 4 months. The following options will be made available. • Discount on 2nd VO2 max test • Option to continue month to month coaching at $35.00 • Option to purchase a 6 or 12-month coaching package at discounted rate if paid up front and in full.

Pricing:

At end of the 4 months. The following options will be made available.

 

  • Discount on 2nd VO2 max test
  • Continue month to month coaching at $35.00
  • Purchase a 6- month coaching package at 10% if paid in full up front
  • Purchase 12-month coaching package at 15% discounted rate if paid up front and in full.

Contact us:

 

 

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

 

Jason Watson, B.S., Exercise Physiology / Performance Coach / Pro Triathlete

 

212inmotion@gmail.com

Powering 212˚