Client: Shannon J.
Goal: Pass ocean lifeguard recertification test
Shannon contacted me with about two months before her ocean lifeguard recertification test. The test is two hours, and is both physically and mentally grueling. Shannon was not in peak condition and not confident about passing. Since Shannon only had two months before taking the test, I felt an unconventional training method was necessary, centered around functional activities related to those she would be performing during the test. My aim was to simultaneously boost both Shannon's aerobic and anaerobic capacities through intense exercise, while at the same time mentally preparing her for the daunting task that was to come.
The first thing I did was put shannon on an interval training program, which is a great way to make significant increases in stamina. It can be adapted for either aerobic or anaerobic means and it excels at improving the conditioning of both systems.
The resistance training program that I instituted with Shannon began as a highly functional one, meaning that we focused on exercises that were similar in functionality to those exercises that she would be performing on the tests. On one stage of the test she would be expected to carry another lifeguard on her back. Shannon is only about 5'3'' and 125 pounds so I felt it important to get her lower body strength up. I wanted to simulate that stage of the test in a gym environment the best I could. Initially I had Shannon running up the stairs without resistance. In the next phase she carried dumbells up the stairs. Finally she began carrying people up the stairs. Here, she carries my 200 pound cousin up a flight of stairs on her back.
Shannon progressed very rapidly and we soon turned to a more comprehensive resistance training routine. It became clear that Shannon was unusually strong for her size. How strong? Here she is squatting 225 pounds, about 100 pound more than she weighs!
Pretty impressive, eh? Shannon's routine and the weights she lifts aren't typical of the average client, but it does demonstrate what can be accomplished, even in a short amount of time with the right training and determination.
As for Shannon's lifeguard test, she passed, of course, as I knew she would, even managing to impressive a few of her peers to boot. Here are a few nice words that Shannon had to say about me and Premier Fitness Training. Thanks, Shannon.
"Over the summer of 2006, I originally decided to get Reese as a personal trainer to help me pass my ocean recertification test and it was the best thing I could have done. Reese helped me not only train but also taught me to enjoy training. With his aid I was able to completely change the way my body looked and how I felt, while still working towards my upcoming test. His positive attitude allowed me to push myself like never before. He introduced so many different exercises that were often tough, yet yielded amazing results. I have never been in as good of shape as I am now, not even by playing sports throughout high school and college. Reese showed me how easy it was to reach my goals just by doing his workouts consistently. I was able to push myself to the limits, which was entirely worth it as I saw the results. After completing my training with Reese, not only was I able to notice the results but so could everyone else, and it felt great to hear it. The exercises that he taught me helped me loose weight but still gain the muscle and strength that I needed to pass my test. I was able to lift more than I ever have or more than I thought I ever could. I am still using the same workout now that I’m back at college, and now more and more of my friends are too after seeing my results. "