Program Profile: Anne

Personal Background

A 49-year-old mother of three, Anne rowed for two years in her college club program. She had been extremely busy working and raising a family, with only moderate activity over the past twenty years. Then she decided it was time to get to the sport she loved. She wanted to be competitive in her local club and compete one day at the regional (national) masters’ rowing championships.

Prescribed Solution

Anne began her journey with a Phase IV sports performance consultation and a thorough evaluation. After filling out a questionnaire, speaking with her about goals and a thorough interview, we got a clear picture of the approach to take. After conferring with the entire Phase IV team we determined the right strategy for her, designing a complete training plan.

Given her time away from competitive rowing, Anne needed to start with the basics in order to establish a foundation and avoid injury. Setting the proper foundation on a structural, metabolic, technical and nutritional level would be paramount to her overall success and enjoyment with the process.

• FORM: A Phase IV Physical Therapist assessed Anne’s structural strengths, weaknesses, and imbalances, taking into account injuries both past and present.
• BLOOD LACTATE TESTING & HEART RATE TRAINING: Our Exercise Physiologist then dialed in her ideal training zones for rowing.
• FULL SEASON STRENGTH: A personalized training program was designed to instruct her in core strength, posture exercises, Periodization weight training, stretching, and plyometric exercises specific to each phase. Her program was designed to peak her fitness for major events she identified as goals.
• TECHNIQUES: With so much time out of the boat, Anne required video and computer assisted rowing stroke analysis and coaching session. Utilizing Dartfish™ video analysis, we assessed her complete rowing stroke cadence, foot positioning, posture and form to determine efficient biomechanics. Clothing choices, exercises, and drills were prescribed to improve efficiency and prevent/resolve injury.
• NUTRITION COUNSELING: A dietary analysis for macro and micronutrients was conducted by a Phase IV Registered Dietitian to determine how to adjust Anne’s diet to maximize her performance.
• AERO COACHING: Anne requested an ongoing coaching and mentoring program to help her stay focused on the program, and help conduct her training in the safest way possible.

Results

Within a few months Anne was vying for a seat in the top masters boat in her local club. She was thrilled by the enjoyment of getting back to her old sport. Preparations for the next years Nationals was next!