February 27, 2014

 Train(ing):the acquisition of knowledge, skills, and competencies as a result of the teaching or practical skills.Training has specific goals of improving one’s capability, capacity, productivity and performance.

Train like an Athlete will be updating our current training system combining performance coaching with training. We believe our current system of creating just good workouts is becoming passé. Instead, we want to position ourselves uniquely by taking a continued modern approach to training

The updated TLA method will include.

*Training & coaching the client, both inside & when requested, outside the workout. (see def.above)                                                                                                                                 *Designing programs focussing on improved performance.
*Instilling recovery techniques for well being.
*Developing exercise programs that leave clients athletic.                                                *Training the client with specific goals specifically on lifestyle & athletic management. *Creating client empowerment with our new consultancy service.


As part of the weekly workout programming there will be subtle alterations. This will include specific interval heart rate programming, fewer but more sets on the results exercises, specific mobility and recovery work, as well as improved individualization. The days of having you just fly around from one exercise to the next without much thought will be of the past.


In the new set up, one trainer will train a handful or less of clients for the entire workout.By coaching with such a small number at one time we can load, judge fatigue, as well as individualize better for sustained results.

TLA Consultancy                                                                                                            

TLA Consultancy is for clients who want additional customization by complimenting goal setting with either health and lifestyle management or athletic mentorship. Ideal for the client who wants to feel empowered outside the gym. Part of this consultancy can include:   planning exercise & recovery strategies in a busy training week, goal setting, creating effective workouts for the time strapped individual, providing guidance and designing a lifestyle plan for the individual who either doesn’t have the time, doesn’t know how, or wants to follow a schedule that is more results focused and motivated for them.

TLA consultancy is done by TLA owner Jason Kyle who will meet clients one on one.

Bodyfat testing & measurement                                                                         

Some clients love getting their measurements & body fat done. Some hate it. Regardless, doing body-fat testing takes time. For this reason Jason will offer body fat testing to interested clients the first Sunday of every month. A time slot will be required.


As we become more serious about your goals we hope you have the right tools to make this happen. If you need the help of a specialist seek it. TLA now has a referral base of consultancy for goal setting & motivation, nutritionist for health management/body composition, massage therapy for recovery & a physiotherapist for injuries.

Sprinter Christophe Lemaitre in action

A big component of TLA’s programming is sprinting. As soon as the weather warms up (usually the end of February) we start the sprinting process. When initiating a speed training program a tempting mistake is starting too aggressively. However, this temptation must be resisted as down the road aggressive programming often leads to either poor technique or muscle pulls. After all, many TLA clients come from a day of sitting. Combine this with hours of lying down on a bed and you have a system that is not exactly primed to move fast. Instead the system needs an adjustment period. For most, this adjustment will take anywhere from 4-6 weeks. A month and a half of prep might seem a lot but when you consider the benefits a good sprinting program provides the introductory prep is worth it. Clients will say they feel great- there muscles feel strong and powerful-they feel leaner. With benefits like this you want to make you start right.

The most crucial period of this introductory phase is staying loose. There is nothing uglier than a tight sprinter. From a coaching perspective it just looks wrong. At TLA we advocate micro stretching. In 13 years of business we have still to find a better preparation tool than the 4 or 5 micro stretches advocated by Nicos Apostolopoulos. When these 24 0r 30 mins of light stretches are implemented in the evening before a sleep the benefits are massive. The effect far surpass the effort. This includes a more relaxed nervous system, looser muscles and more importantly a body that is prepped for higher intensive sport movements. As a result when the client is moving they will feel great.

When the client comes in for the actual workout it’s all about dynamic prep. At TLA we have three phases.

Phase 1: Easy. This includes just moving easily. We like to see clients go for light jogs. Just enough to raise the body temperature. About 5 mins.

Phase 2: Dynamic. At TLA we do 10 minutes of dynamic stretching exercises to reduce muscle stiffness. Dynamic (ballistic) stretches through a wide range of motion work best because they are closer to the athlete’s actual movements in the sprint. We like to include heel kicks, A skips, funny walk kicks, achilles, lateral lunges, hip swings, and fast calf movements. We will also include a set # of plyometric jumps, finishing off with starts & acceleration runs.

Phase 3:Sprinting. We will initially start with low percentage sprints of 60-70% for about three weeks, before moving to the higher intensity sprints of 70%, 80%, & toward the last week 90%. During this introductory if required we will video clients with coaches eye for instant feedback and introduce other technique tools such as tire pulls, sled drags, & on the spot mirroring for movement awareness.

All in all it will take half an hour to forty minutes. When it’s complete the client is ready for an intensive 30 minute lifting routine before heading home.

Easy peasy!