Welcome to Height Performance 1-1 Coaching!
Here you’ll find details for how to read your testing and training exercises and how I expect to receive the results, so that we can keep track of your training accurately.
IMPORTANT DETAIL
- Your billing is on auto. It will bill again in recurring cycles based upon the subscription you have signed up for until cancelled.
ASSESSMENT PHASE
Here we are testing to understand your starting point in relation to the goals we discussed on the call. Upload a video for every exercise. When there is an exercise involving a rep range, time duration, or weights, input your score along with the video. Once all of the initial test days are completed I will go through and review your movement and give feedback as well as explain my interpretation of your movement and my thoughts for planning your first training cycle. Based upon this information I will next program your first training cycle, or implement a few more test workouts to get a bit more information before going into the first full cycle.
The assessment phase is also a time where you will be expected to familiarize yourself with how to interpret tempo and how to read the workouts. Be sure you watch the videos on ‘How to Read Tempo’ and ‘How to use TrueCoach,’ as well as review the article on ‘How to Read Your Workout.’
Key Points
- Film everything during the test phase
- Videos should be filmed from a similar angle to the demo unless otherwise stated
- Watch the demos carefully and don’t assume you know the exercise because the name sounds familiar. Everything is programmed for a specific reason and is testing for a specific skill/pattern.
- Input your scores
- If there is a max rep test, input your reps. If there is max time, enter your time. If there is a weighted exercise, input your weight.
- Review ‘Tempo’ and ‘How to Read Your Workout’
- Tempo is important and programmed to elicit a specific training response. If you don’t learn it and implement it you are not receiving the intended effect of the training exercise.
- How to read your workout is important for obvious reasons, hopefully.
Training Phase
During training we will implement protocols to address your weaknesses as the first priority and to support and develop your strengths as they relate to your goals. By eliminating the weak links in your system we create a stronger base that can support long term training with a decreased risk of overuse injuries.
When you have questions on training, leave a ‘comment’ on that exercise to ping my email and notify me. This takes me directly to the workout and allows me to answer your question quickly and accurately. Use messages for general questions not relating to specific exercises. Use the results section of each exercise to leave reps, weight, time, etc.
You no longer must upload videos for every exercise, but it is still important to input your scores whenever applicable. I will make the notation: ‘video’ when I want to see key exercises in your training cycle. When the notation is not there, you should still upload videos when you have questions and want feedback on specific elements of the exercise in question.
I will review this training and give you feedback as well as information to help you better understand the purpose of the exercises. With this information in your possession you will be able to improve the quality of your movement over the first few weeks of the cycle and then update me with how much you have improved in the second to last week. This helps me understand your speed of skill acquisition, rate of strength gain, etc. and makes it easier for me to program accurate progressions cycle to cycle.
It is not necessary to upload videos every training session. Significant improvement takes place over multiple sessions/weeks and thus I don’t expect you to perfectly implement a single cue in the very next session. If you want to use TrueCoach as a training log that is up to you, but I will usually only take a look at your workouts once per week unless you have a specific question – leave a comment on that workout.
Key Points
- Use ‘comments’ to ask questions about training
- Upload videos in first and penultimate weeks of training
- Get your cues and practice them, then show me what you have improved over the cycles
- Be diligent recording your results – weight, reps, time, etc.
- Train with quality and show me your improvement and attention to detail
Once you have read through this send me a direct message in TrueCoach to let me know if you have any further questions.
