Program Profile: Hilary

Personal Background

Hilary was a 17-year-old junior in high school and member of the cross- country track team. She loved her sport and showed great promise as a competitive runner. Hilary came to Phase IV looking for solutions to help her dramatically improve her results in the state championships, as she was hoping to catch the eyes of college recruiters.

Prescribed Solution

In the evaluative assessment process, which included a meeting with Hilary and her coach, we identified a number of flaws in her program. After conferring with the entire Phase IV team and completing a review of her current strengths and weaknesses, a plan forward was determined and implemented.

It was clear to the staff that Hilary needed to greatly improve her metabolic base, her strength, and add a few pounds to help her train more effectively. She also would benefit with some technical changes to her running stride to gain additional efficiencies. Hilary’s program at Phase IV consisted of the following:

• AERO COACHING: An ongoing coaching and mentoring program where Hilary received a daily training program, updated weekly, with daily coaching interaction as desired.
• BLOOD LACTATE TESTING & HEART RATE TRAINING: Prescription for run to determine her ideal training zones was conducted by an Exercise Physiologist.
• FORM: A head-to-toe Structural Exam by a Physical Therapist was conducted to assess Hilary's current structural strengths, weaknesses, and imbalances, taking into account an old injury.
• 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. Hilary’s program was designed to peak her fitness for the state championships.
• SPEED LAB: 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, making this the most comprehensive gait analysis available. Shoe changes, limb length correction, exercises, and drills were prescribed to improve efficiency and prevent/resolve injury.
• NUTRITION COUNSELING: Personalized dietary analysis for macro and micronutrients were determined to adjust Hilary’s diet (helping her to gain some needed weight), maximizing her performance and properly fueling her throughout her day.

Results

With great discipline and adherence to the plan, Hilary was able to continually improve throughout the season, and peak for the States. She was also able to manage some minor injuries along the way with the help of the expert on-site staff. She placed in the top 10 in California, and was offered a track scholarship.