Shannon

Personal Background

Shannon, an elite track runner in the sprint distances had serious aspirations of medaling on the US Olympic Team and was working with an elite coach. But, her progress stalled and Shannon’s improvement was negligible. She then came to Phase IV. Looking to improve her strength-to-weight ratio by adding a few pounds of muscle, which was very difficult for her, Shannon also wanted to improve her biomechanics to maintain her form throughout her practices and competitions (which were extremely demanding).

Prescribed Program

A Phase IV Performance Specialist met with Shannon and her coach and determined her current program was missing some key components, as well as several limitations in need of correction. An assessment of her current injuries and fitness level needed to be immediately addressed. A thorough action plan was agreed upon and prescribed.

It was obvious to everyone Shannon needed a complete package to accomplish her lofty, but attainable goal of the Olympic podium. The following program was designed:

  • FUEL NUTRITION COUNSELING: On Shannon’s Phase IV team was a Registered Dietitian, providing personalized dietary analysis for macro and micronutrients. It was critical that every calorie Shannon ate was fueling her max performance. Her FUEL NUTRITION program was specifically designed to aide her in her attempt to gain weight.
  • AERO COACHING: An ongoing coaching and mentoring program where she received a daily training program, updated weekly, with daily coaching interaction with her and her coach as desired.
  • BLOOD LACTATE TESTING & HEART RATE TRAINING: Prescription for run to determine Shannon’s ideal training zones by a Phase IV Exercise Physiologist.
  • FORM: Head-to-toe Structural Exam by a Physical Therapist assessed her current structural strengths, weaknesses, and imbalances, and addressed current injuries.
  • FULL SEASON STRENGTH: A personalized training program to instruct her in core strength, posture exercises, Periodization weight training, stretching, and plyometric exercises specific to each phase was put into action. Shannon’s program was designed to peak her fitness for her major events.
  • SPEED LAB: A video and computer assisted run stride analysis and coaching session assessed her stride frequency, knee rise, foot and leg position at foot strike, and upper body carriage to determine efficient biomechanics. Additionally, state of the art Dartfish™ video analysis software was used. Shoe changes, limb length correction, exercises, and drills were prescribed to improve efficiency and prevent/resolve some nagging injuries.
  • CUSTOM ORTHOTICS: After the speed lab and the structural exam it was determined Shannon would benefit from customized orthotics to assist with some necessary structural corrections.

Results

Shannon was able to greatly increase her strength with the addition of several pounds and a structured strength program. Her technique improved dramatically and she remained injury free enabling unimpeded training. Shannon is now recognized as one of the three fastest women in the world. The 2008 Olympics in Beijing awaits!