July 31st

• Worked with my heptathlete where with did a really like mile warm up followed by some upper body work with resistasnce bands and kettle bells. It's most prominent use is for stability and isolation.
• Also worked with my conditioning class where we did a full body workout with bands on the sled and bench press to get a better eccentric movement and contraction.

July 30

• Worked with my heptathlete, we did some longer distance intervals of 800's and 600's. I like this better than having her run a full 2.5 miles because its less methodical and more situation like. Being you have a stop and go persona when competing in the hep.
• we finished the work out with some leg work through single leg isolation exersises.

Weekly summary 24-27

This week was a pretty busy week for me. I was with a client almost every day of the week and I believe that is how it will be for the remainer of this exerience. The majority of my time is spend with my Heptathlete which I enjoy because I like working with athletes who have strong goals and admirations.  We worked very hard this week on interval and power training. With being a heptathlete you have to have both endurance and power. Endurance for getting through multiple events through two days and power during those events because all of them require fast twitch muscle recruitment for performance. when we started out we worked towards longer intervals to get that base down where we could slowly get to the shorter faster intervals. we are almost to that point and this week she really made some stride in getting through both interval days. One of which was a faster interval day, at about 80 percent, we hope to get to about 90-95 percent. I really want to keep away from going one hunder percent for a little while because we really dont want to hit that peak performance too early. But we also dont want to draw it out to the point where its methodical and we hit a standstill plateau. the rest of my days this week was training my conditioning class. we are coming to a close to it's kind of like the final push. One of the clients who didnt show up for a couple weeks is back in it and she is having a hard time keeping up so we are meeting at a different time in oder to tailor for her needs. She has asthma and really has a low work ethic so it get hard at times to motivate her. She has high expectations and goals but wants to reach them yesterday and has no sense of patience. So I believe that once the class is over she will be a ghoat at the gym.

July 27th

• worked in the shake shop
• make a couple shakes for customers for free because we were experiences some technical dificulties downstairs that resulted in some smells that were quite undesireable
• trained my hep girl, today was another strength day where we focused on single motions like one legged box jumps, squats presses etc.

hours 5:00-7:30

July 26th

• trained my client who is in my conditiong class, we did a spin warm up followed by various full body exercise coupled with some endurance and isometric holds for a deep burn
• training my heptathlon girl. we worked on some strength gaining with weights. we did varioud band exercises to emphasise a complete pull throughout the motion

hours 5:00-7:30

July 25th

• Trained my client whose competing in the heptathlon
• Today was an interval training day with an emphasis on speed

hours 6:00-7:30

July 24th

• worked in the shake shop
• trained a client in my conditioning class
• trained a client who would like to compete in the hep in college

hours 5:00-7:30

weekly summary 16-18

This week I have really set my attention on training the young athlete that has walked through our door. I really enjoy working with her because she gives everything she has in each session and doesn't have quit in her mind. It couldn't have came at a better time because people were just not showing up for my conditioning class until this week when one finally came back into the mix. The first workout back for her was particularly hard because she hadn't been doing anything. She said she was sore for the majority of the week afterwards but that it was a good sore and that she felt like she accomplished something. I really like people like that who don't mind being sore, but I have dealt with those who hate being sore and you have to pretty much sneak them into shape. Overall I feel this training experience has really helped me to hone in on the things i feel i excel at and that's conditioning.

July 18th

• worked with my high school athlete and did some high intensity interval training on the tredmil.
• we will be going outside the following week for further interval training
• we did 5 200's followed by 4 150's once that was finished we did various core exercise with an emphasis on burning out

hours 6:00-7:30

July 17th

• worked with a client who is part of the conditioning class i am running
• she was the only won who showed up so it was more of a personal training session.
• we did a light warm up of 15 minutes on the olyptical  followed by cross training
• we did a specific lift such as the bench press followed by a full body motion, such as the squat kettle swings.

hours 5:00-7:30

July 16

• did some athletic training with a client who's in high school training for the decathlon
• we did a light warm up followed by a middle distance run at a moderate intensity
• we then did a lot of different weight training exercises for both time and allotted sets focussing on single leg movements and strength as well as some body power movement, such as squat press and squat upright rows.

hours 6:00-7:30

weekly summary 11&12

This week was a really light week for me because I am coming to then end of my hours for this internship. So the time I spend on site is on a need basis. I mostly just come in to cover hours when no one will be there and also for my conditioning class. As of right now the conditioning class is a little disappointing. At first it started out really strong and i had everyone at attendance, but as the weeks continued less people decided to show up. I understand that it's summer and people would rather be outside and enjoying it rather than indoors working out. It just baffles me that they would spend 60 dollars and throw it away by not coming. That being said I've picked up dedicated high school track athlete who would like to improve her fitness level for the heptathlon. This week we worked on some stamina with a mix of high intensity. We started out with a 400 meter warm up fallowed by dynamic warm up. Then we moved to a 200 meter run at 7 mph which is about 60 percent for a 200. we then dropped down to a very low trot for about another 200 meters and then did a 400 meter at the same speed which would be a 75-80 percent. We trotted again for about 300 meters and did a 600 meter at the same speed which was about 85-90%. We then did another trot session followed by another 600, and 200 in the same fashion. We then walked for about 600 meters and followed with an 800 at 6-7 mph to finish. We then went through a core workout that ended up being our cool down.

July 12th

• worked in the shake shop
• gave a personal training session to a high school track athlete looking for improvement in her heptathlon score. 
• She did a high intensity interval program that helped to simulate a heptathlon with an emphasis on the 800 meter dash at the end. followed by a core workout.

July 11th

8:00-11:30

• Worked in the shake shop
• made 3 shakes
• worked on making appointments to get quotes on our outside sign for promotion

3:00-7:30

• worked in the shake shop

hours 8:00-1:30, 4:00-7:30

Weekly summary 3-7

This week a busy week considering it was a holiday week. the gym itself was not entirely busy which is not uncommon for the summer months in a gym. Either way I was able to keep pretty busy with the conditioning class and other projects around the gym. The first day of class was a bit different from the way that we normally do it. Normally we split up cardio and resistance training for half of  each session. Instead we had around a 10 minute high intensity warm up and we then mixed up are resistance training with cardio inducing activity such as running stairs, doing a spin bike, and jumping rope. I found that this was a bit more difficult session to get through because of its higher demand for continued aerobic activity. But once it was through they really felt like they accomplished something. That being said I tried to do the same type of thing with the Thursday's class. Only one person showed up and she is a high school track athlete looking to get ahead. I have agreed to train per personally for sport specific training in the heptathlon. We started out with a little hip flexer strengthening through incline walking forward, backward, and side to side on the tredmil at various speed. I found this to be very effective because the hip flexor does so much for turn over and speed in track and field, therefore the stronger they are, the stronger you are. We then went through and two exercise switch where one exercise was strength based and then we switch to one that would be cardio based. Such as chest press and quick steps. this class was very successful for her. Once that was finished i wrote up a training week for her to do while she was gone on vacation. Nothing overwhelming just mostly to maintain her level of fitness until she returns. Friday i worked in the shake shop trying to get some research done for our nutritional standpoints in the shake shop. I wanted to get some hard research that will show people the different types of energy systems and how having one of our quality shakes would benefit each of those systems. It's mostly a promo type thing. Finally Saturday I came in to open p the pool for people would would like to swim on the weekends. I tried to organize some things around the shop and office in order to make things easier to find and be able to make shakes faster mostly because there will be a time when that shake shop get really really busy after we promote it.

July 7th

• opened up the pool for Saturday swimmers
• worked in the shake shop
• tried to re arrange and clean up the office and shake shop for easier productivity

hours 9:00-1:00

July 6th

• worked in the shake shop
• did some research for based on nutritiong and the body uses for the different energy systems of immediate, glycolytic, and oxidative pertaining to different routines that one could do for a workout
• found some good quality clock eating plans pertaining to what time of day a person works outs and how to plan what time they should have a meal.
• trained on of the members here that is a young guy with ambitions to gain some muscle mass and overall weight.

hours 9:00-2:00

July 5th

• Worked in the shake shop
• Had our second day of class
• One person was still in town from the mid week holiday so it was a personal training session
• did a hip flexor strengthening routine on the tredmill and finished with a full cardio based resistance training routine.
• wrote up a personalized training plan for the client because they will be gone for the next week and didnt want to fall behind

Hours 5:00-8:00

July 3rd

• worked in the shake shop
• worked on shake information with management
• lead my members through a conditioning program that was a complete mixture of cardio and resistance training. First week that we didn't split the two up

hours 1:00-2:30&4:00-730