Overview of Christoph Coaching for Spring 2016: Let’s Stay Injury Free!

I recently conducted a survey among my fitness enthusiast colleagues at Holyoke Community College and my clients in my personal business.  A few major themes stuck out:

  1. Health: To be free of injuries and sickness, and be able to perform the activities of daily living with ease.
  2. Aesthetics: To create a body that is strong and lean.
  3. Training Goals: To complete an event, such as a challenging hike, a half marathon or 10k race, or a charity bike ride or walking event.

It immediately became apparent that:

 #3 could help with #2:

The amount of running, cycling, or hiking that goes in to event preparation creates an energy deficit that supports leanness.

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#3 has the potential to negatively impact #2

The amount of running, cycling, or hiking that goes in to event preparation creates an energy deficit that negates strength gains.

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#3 could help with #1

The amount of running, cycling, or hiking that goes in to event preparation creates an a positive cardiovascular benefit, helping to prevent chronic disease.

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#3 has the potential to negatively impact #1

Consistent movement in sagittal plane with no attention to muscles that require lateral movement could result in injury

running

The demands of training for an event could potentially put the immune system at a disadvantage, increasing the likelihood of cold, flu, and sinus infections during these winter months.

Therefore, our training system this semester will include the following:

  1. Well Designed Strength Program that focuses on strength, power, posture, and stability to encourage strong bodies that don’t only run, bike, or hike quickly, but also are all around FIT! Take a sneak peak here of the program we will be using!
  2. Crossfit inspired metabolic conditioning routines that get the heart pumping, while recruiting a variety of different muscle groups so running, hiking, and cycling muscles do not become overworked. See some sample workouts here.
  3. Daily recovery exercise to support injury prevention. You will need a foam roller and a lacrosse ball (for those who come to my classes, I will provide lacrosse balls for you!) for these recovery exercises.
  4. Suggested training plans that accommodate all of these extra activities and allow for time-sensitive training!  See a sample program here.

The official program begins on Thursday, 1/21/2016 at 12:30pm at the Bartley Center lobby.  For those of you who cannot make our daily workouts in person, I will provide resources on this blog to help you follow along at home!

 

 

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