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From the General Manager | December 23, 2020 Update

From the General Manager | December 23, 2020 Update

DECEMBER 23, 2020 UPDATE

 

We understand that outdoor or home exercise can be difficult for many who may be immunocompromised, in particular during winter months in Iowa. Our hope is that we can provide a healthy outlet for those individuals to continue to maintain their health and fitness this winter while creating an environment where they can feel safe to do so.

 

In an effort to accommodate those in our membership family who may be immunocompromised or those who have requested the full use of masks within the facility, Performance Health & Fitness will implement mask required hours during the month of January.

 

These hours will be reserved from 1:30pm-3:30pm each day, Monday through Friday for the duration of the month of January. We will monitor these hours and will review them for any continuation or changes that may take place beyond January 31st.

 

Outside of the hours of 1:30pm-3:30pm Monday through Friday, we will continue to follow the guidance found in the governor’s proclamation which requires of the use of masks/face coverings at indoor businesses with the exception to remove them while actively exercising. We just ask that you please utilize a mask or face covering while entering/exiting the facility and while in any common areas where social distancing may be difficult such as locker room, stairwell, and lobby areas.

 

As always, we ask that all of our members, guests, and staff to stay home if they are symptomatic or believe they may have been exposed to the virus until they have been cleared by their primary care provider.

 

RESOURCES

 

Hours of Operation for December:

 

Monday-Friday | 5:00am-9:00pm
Saturday-Sunday | 7:00am-7:00pm

 

Holiday Hours

 

December 24 | 5:00am-5:00pm
December 25 | Closed
December 31 | 5:00am-5:00pm
January 1 | 8:00am-12:00pm

 

Holiday Group Fitness Classes

 

December 24 + 31
5:05am RPM
5:35am BodyPump
9:15am BodyPump/CXWorx
10:30am Stretch & Mobility
12:05pm BodySculpt

 

January 1
9:00am BodyPump
10:00am Spin
10:15am BodyAttack

 

Keep in mind – all Group Fitness Classes (included with ALL Performance membership types) require pre-registration to ensure proper social distancing. If you haven’t tried out a class yet, email membership@perfther.com and we’ll help you with the steps to reserve your space.

 

Virtual Membership: $29/month provides unlimited access to all of our live Zoom group fitness classes. To inquire about changing your membership type, please email membership@perfther.com.

 

Group Fitness Schedule >>

 

Child Care & Kids Classes: Closed until further notice

 

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Coaching the Single Sport Athlete

Coaching the Single Sport Athlete

I hated every minute of training, but I said,“Don’t quit. Suffer now and live the rest of your life a champion.” – Muhammad Ali

“Communication – the human connection – is the key to personal and career success.” – Paul J. Meyer

Athletics, sports, and the athletes within are changing. It is becoming more and more common to see (and to work with) a single-sport athlete. Sports are becoming faster, more competitive, and more demanding. So, as a coach/trainer, how can we properly prepare these athletes for their sport and for everything else? The answer is simple, but the process behind it can be quite a challenge. The answer is that we (strength coach/trainer, athlete, sport coach etc.) need to devise an effective and smart program and execute it to the highest level that we can.

So, what does a smart and effective program look like? What should it accomplish? Here is a list of items that a program should cover:

  • Sport Specific Movements
  • Strength Development
  • Motor Learning/Technique Development
  • General Strength Movements
  • Mobility and Flexibility
  • All 3 “Seasons” – In, Off, and Pre
  • Speed and Power Development
  • Reaction Time and Agility
  • Movement Across Multiple Planes

Having looked at that list, we can now see that there is a lot that goes into an S+C (Strength and Conditioning) program. However, the single-sport athlete provides a unique challenge to this list: they most likely do not have a defined “in-season” or “off-season”. Single sport athletes will normally compete for their high school, and then continue to compete for other clubs the rest of the calendar year. So, if an athlete wants to be able to compete year-round, their programming has to allow them and prepare them to do so. The question simply becomes “how?” The answer is simple: communication.

Communicating and knowing your athlete’s goals, schedule, and training experience is a process that takes some time, but it is a process that will make preparing them that much easier. Here is an example:

  • Athlete: Female Swimmer
    • Goals: Division 1 Swimming, Olympic Trials Cut Time(s)
    • Schedule: High School Swimming Late August to Early November (10-12 Weeks)
      • Trains at High School
    • Schedule: Various Meets Throughout the Year with Club Swim
      • Peak Meets and Training Meets
    • Training (Weight Room) Experience: 4+ Years

Knowing this information, we can apply the goals and the schedule into a program. We can assume that this athlete’s “in-seasons” are their high school season and their peak meets. We can also assume that the athlete’s “pre-seasons” are the 4 weeks heading into each peak meet and heading into high school season. That leaves us with around 20-24 weeks of “off-seasons”. As a coach/trainer, we must now figure out what to do during each season. An example of that breakdown may look like:

  • Off-Season
    • Rest and Recover
    • Build and Strengthen
    • General Strength Movements
    • Movements Across All Planes
    • Get Creative and “Have Fun”
  • Pre-Season
    • Maintain Strength
    • Speed and Power
    • Reaction Time and Agility
    • Prime and Prep for Competition
  • In-Season
    • Maintain what was built during Off and Pre Season
    • Tune Up Athletes – Maximize In Season Results
    • Mobility and Flexibility
    • Sport Specific Patterns – Grease the Groove

All of these ideas are just the “tip of the iceberg” in terms of coaching a single sport athlete. These concepts can be used to lay down the groundwork for building a program. From there we can move into movement selection, session intensities, set and repetition schemes, warm-up and cool down strategies, recovery strategies, and all of the other aspects that go into a well-rounded program. When push comes to shove, the program (and all that goes with it) is nothing without proper communication between the coach and the athlete.

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Want to learn more about TEAM Training, Personal Training, Health Coaching or Nutrition Coaching at Performance Health & Fitness? Sign up for a FREE 30-minute Strategy Session with a certified personal trainer and we’ll help you find the resources and information needed to reach your personal goals.

Free Strategy Session with Mitchell Schumacher, NSCA-CSCS

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

*Results may vary