FGS Coaching

Form/Gait Analysis + Training Skills
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REQUIRED: first pak for in-person clients.
MINIMUM AGE: 12 yrs. old.

SESSIONS:
+ IN-PERSON: 1-on-1 w/ private coach.
+ TIME: 3 hours. (total)
+ SESSIONS: 
   #1: Two hours.
   #2:  One hour.
+ EXPIRATION: 60 days after purchase.
+ SITES: Bellevue, Redmond, N. Seattle, Shoreline.
+ PAYMENT: Venmo, PayPal, Zelle, or CoachUp only.
+ FEE: $295.  (100% Money-Back Guarantee!)

This site is INFO. ONLY.  Click on link to Venmo (preferred platform) to arrange payment.
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COACH FRANK is...

#1 RANKED COACH on CoachUp™-- the world's largest coaching site. (Over 24,000 coaches; 4.97 rating, 265+ FIVE-STAR reviews.)

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YES, you can... 

RUN FASTER, FARTHER, with MORE FUN and FEWER INJURIES!

We start with a complete Athlete Work-up-- utilizing tools/testing and findings from RunDNA, RRCA & USATF coaching certification courses (form/gait, training skills)... AND applying key learnings gained from over 25 years of coaching all-levels of athletes to better performance.

This personalized training review and in-depth running form/gait analysis will serve as a foundation, then a springboard, to optimizing your training efforts and improving your running (or speed & agility) results.

OVERVIEW:
First, we'll build a better understanding of YOUR unique athletic goals, opportunities and challenges. Starting with your general health, injury history, and training strategies/results.  Progressing to an in-depth analysis of your running biomechanics (utilizing digital video, slow-motion, screen-capture/freeze-frame analysis).

Next, we'll discuss training strategies/lifetime skills-- along w/ easy "how-tos" and "myth-busters" that can optimize your nutrition/hydration, injury prevention, rest/recovery, and gear/clothing efforts. 

We'll build your athletic success off these initial pak findings... because a wider knowledge base = higher peak performance!
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MEETING #1: (2 hours)
1. Running Form/Gait Analysis.
Utilizing digital video tools to identify and prioritize your SPECIFIC opportunities for improvement/running efficiencies.  (You'll run an easy jog warm-up, then do several range-of-motions drills, and finish w/ 6-8 progressively faster 80m strides. Moderate effort.) We'll finish by demonstrating and discussing our findings (the "why’s" and "how’s"), then we'll prioritize our next steps to expediate your form/gait improvement. 

2. Athlete Questionnaire: Health, Training History, Goal Review. 
Every athlete is unique.  We get to know you-- your strength, weakness, challenges and opportunities.

MEETING #2: (1 hour)
3. Effective Training Strategies (3-P’s) + Injury Prevention. 
Training consistently hard is not the answer-- training consistently SMART is.  We START the process to build your knowledge base+training skill set..

4. Hydration & Nutrition + Clothing/Shoe Review.  
We'll discuss easy & better choices to help maximize your training efforts.  (OFF-the-track/turf choices are as important as your ON-the-track/turf choices!)

5-6. Next Best Steps + Q&A. 
We'll talk about how best to continue the process of improving your form/gait, fitness, speed and endurance.
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INCLUDES:
Access to outdoor track, digital video equipment, and specialized analytical tools(as needed).  

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Register Me" for access to these useful digital tools.)

NOTE: 
- Expiration: To ensure all FGSC athletes have equal/fair access to capped session slots/roster spots and due to insurance time limits, sessions expire 60 (or 90) days after purchase.
- Training Plans: Daily workouts plans not provided.  (Free online resources available.)

100% MONEY–BACK GUARANTEE:
Your coach respects your time and your financial investment in your running-- so the first hour of the Intro Pak is covered by the FGS Coaching 100% Money-back Guarantee.  (Just request your refund during the first 60 minutes of the initial session.)  No worries!

Drills + Training Skills
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SESSIONS:
+ IN-PERSON: 1-on-1 w/ private coach.
+ TIME: 6 hours. (total)
+ SESSIONS: 6x60 mins.
+ EXPIRATION: 90 days after purchase.
+ PREREQUISTE: Intro Pak.
+ PAYMENT: Venmo, PayPal, or Zelle only.
+ FEE: $595. 

We begin with the BASICS...

Foundational ABC's and 1-2-3's of Running-- to improve your biomechanics, performance, AND injury prevention.  

This science-based process is a pyramid-- the stronger the skills+knowledge base, the higher the performance peak.

OVERVIEW:
This coaching pak is where we take what we learned about you, and your training, during the “Intro Pak” and begin the process to optimize your running biomechanics by learning PERSONALIZED Form & Gait + Dynamics DRILLS. 

The RESULTS: you will run faster, farther-- with fewer injuries-- if you APPLY these drills correctly, in a consistent manner.

Our initial emphasis is on form/gait and training skills acquisition for all levels of athletes— via focused/isolated movement workouts developed by US Olympic Track & Field Association (USATF) coaches.  
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-- You’ll LEARN... relatively easy FORM & GAIT DRILLS you can use now-- and for the rest of your athlete life-- for any sport that requires running.

-- You'll DEVELOP... more SPEED and better ENDURANCE from DYNAMIC DRILLS by utilizing a more efficient stride and running economy-- without having to run harder.
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We build your training foundation wider and deeper with these drills-- and training skills discussions-- for better fitness and speed with more efficient form, gait and foot strike... bypassing the ineffective approach of "JUST RUN HARDER or FARTHER!"

AND... we definitely DO NOT short-circuit the learning/internalization process by just yelling a few cursory/genetic instructions as you run endless laps around the track-- while you try to activate and coordinate the (7) major muscle groups (over 200 muscles) utilized in running.
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BEST NEXT STEPS:
This pak jumpstarts the process to achieve your running goals. Includes:

+ FORM & GAIT DRILLS (Qty: 5-10)
Learning basic/foundational running ques + physio-awareness… then creating and internalizing muscle memory + movement of your (5) running levers-- to generate proper force, at the proper angle, for the proper duration. (Ques will include: paw-back/lock-out, dorsi-flex, heel-recovery, cycle, hinge & extend, claw-back, 90-110*, the three-2's... and even "potato-chip.")

+ DYNAMIC DRILLS (Qty: 15-25)
Practical application of the Form & Gait Drill ques transitioned to run specific movements—developing proper coordination, strength, range of motion, power, speed, and muscle memory/endurance.  We'll also clean-up/enhance any dynamic drills you are currently doing, based on your immediate needs. 

First we go slow, big, and clunky... so we can GO FAST & SMOOTH later!
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SUPPORT MATERIALS: 
We'll use instructional hand-outs and digital video for a faster rate of personalized improvement. We'll focus on how best to achieve your goals and minimize injury-risk while maximizing your investment in these customized workouts.

INCLUDES:
Access to outdoor track, select specialized equipment, and individualized training tools.

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Register Me" for access to these useful digital tools.)

Cardio/Speed Dev. + Technique
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+ PAK is REPEATABLE: for on-going training.
   (Roster space is limited, due to high demand.)

SESSIONS:
+ IN-PERSON: 1-on-1 w/ private coach.
+ TIME: 6 hours. (total)
+ SESSIONS: 4x90 mins.
+ EXPIRATION: 90 days after purchase.
+ PREREQUISITE: Form/Gait Pak. 
+ PAYMENT: Venmo, PayPal, or Zelle only.
+ FEE: $540.

OVERVIEW:
This multi-session pak is where we begin to APPLY the benefits of your improving technique/bio-mechanics from the "2. RUNNING FORM / GAIT: (Dynamic Drills + Training Skills) Pak.  Working together, we'll take your performance to the NEXT LEVEL w/ strategic workouts that COMPLEMENT and ENHANCE your self-created, online, or school/club, workouts!

We'll re-direct our emphasis from learning to-- DEVELOPMENT of your cardio fitness/endurance, speed, and event-specific technique by running or sprinting/jumping. 
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SESSIONS: Overview
Each session includes (4) highly customized parts-- with an emphasis on running: 

1. WARM-UP: easy jog, then stretching: dynamic+static. 

2. DRILLS: form (upper body), gait/foot strike (lower body), neuromuscular (turnover), strength; strides/accelerations: emphasis on workout prep. 

3. WORKOUT: Cardio/Endurance, Speed or Technique. Here’s where we apply your optimized form/gait or technique skills—along with coaching cues.

(May include: aerobic runs for cardio endurance, tempo runs for stamina, long threshold repeats to improve LT/AT; short anaerobic repeats to increase VO2max/speed; dynamic drills for neuromuscular dev to optimize force production/application, more efficient running technique, and better injury prevention.)

4. WARM-DOWN: strides, then easy jog.

5. WRAP-UP: workout recap & recommendations.
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SUPPORT MATERIALS: 
We'll use instructional hand-outs and digital video for a faster rate of personalized improvement. We'll focus on how best to achieve your goals and minimize injury-risk while maximizing your cardiovascular & speed training benefits from these highly customized workouts-- WITHOUT the usual... "JUST RUN HARDER or FARTHER!"

INCLUDES: 
Access to outdoor track, select specialized equipment, and individualized training tools. (As needed: digital video equipment, laser timing system (2-gates), biomechanics/form/gait and heart-rate zone software/hardware, resistance bands, speed sack/harness, form/speed: cones, plyometric boxes, hurdles, wickets; etc.)

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Register Me" for access to these useful digital tools.)

Speed Dev. + Applied Technique
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>>> If you play Soccer⚽, Football🏈, Baseball⚾, Softball🥎, Basketball🏀

... SOLUTIONS  for a "NEED for more SPEED!"  <<<
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+ PAK is REPEATABLE: for on-going training.
   (Roster space is limited, due to high demand.)

SESSIONS:
+ IN-PERSON: 1-on-1 w/ private coach.
+ TIME: ~6 hour. (total)
+ SESSION: 
   - 6x60 mins. ($540)
   - 5x75 mins. ($560)
   - 4x90 mins. ($540)
+ EXPIRATION: 90 days after purchase.
+ PREREQUISITE: Form/Gait Pak.
+ PAYMENT: Venmo, PayPal, or Zelle only.
+ FEE: See SESSION above.

OVERVIEW:
This coaching services package is where we begin to APPLY the benefits of your improving technique/bio-mechanics from the 2. RUNNING FORM / GAIT: (Dynamic Drills + Training Skills) Pak.  Working together, we'll take your performance to the NEXT LEVEL w/ strategic workouts that COMPLEMENT and ENHANCE your school/club workouts!

We'll re-direct emphasis from learning to DEVELOPMENT of your linear speed, neuromuscular quickness, cardio fitness, and sport-specific "burst" and top-end speed technique. (NOT sport/position-specific skills.)
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SESSIONS:
Each session includes these highly customized parts:

1. WARM-UP: easy jog, then stretching: Dynamic+Static.

2. DRILLS: form (upper body), gait/foot-strike (lower body), neuromuscular (turnover), strength; Strides/accelerations: emphasis on workout prep.

3. WORKOUT: Speed, Neuromuscular, Technique and/or Cardio. Here’s where we apply your optimized form/gait or technique skills—along with coaching cues-- utilizing jump boxes, wickets (low+high), hurdles (strength/range-of-motion/ROM), resistance band, speed harness/sleds, speed ladders, agility cones, hip sliders, form straps/bands, etc.

(May include: sprinting/accelerating for speed dev, running for cardio fitness, jumping/hopping, stop/go for neuromuscular dev+quickness/agility; optimized force production/application/timing for more efficient sprint technique and injury prevention.)

4. WARM-DOWN: strides, then easy jog.

5. WRAP-UP: workout recap & recommendations.
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SUPPORT MATERIALS: 
We'll use instructional hand-outs and digital video for a faster rate of personalized improvement. We'll focus on how best to achieve your goals and minimize injury-risk while maximizing your cardiovascular & speed training benefits from these highly customized workouts-- WITHOUT the usual..."JUST RUN HARDER or FARTHER!"

INCLUDES: 
Access to outdoor track, select specialized equipment, and individualized training tools. (As needed: digital video equipment, biomechanics/form/gait and heart-rate zone software/hardware, resistance bands, speed sack/harness, form/speed: cones, plyometric boxes, hurdles, wickets; etc.)

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Register Me" for access to these useful digital tools.)

Time for a TUNE-UP workout (and strategy discussion) for the next big race, game, or showcase?  Want a Form/Gait and Dynamics Drills refresher-- or deeper-dive for sustainable results and better injury prevention?  This fully customizable in-person session focuses on YOUR key opportunities to... 
improve your performance-- NOW!

SESSIONS:
+ IN-PERSON: 1-on-1 w/ private coach.
+ TIME: 60 or 90 mins. (total)
+ SESSION: 
    - 1x60 mins. ($135)
    - 1x90 mins. ($195)
+ EXPIRATION: 60 days after purchase.
+ PAYMENT: Venmo, PayPal, or Zelle only.
+ FEE: See SESSION above.

1. Consult: Discuss/Instruct
2. Form & Gait: Analysis
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Have QUESTIONS that need answers ASAP-- but can't meet in person or located outside Seattle?  NO WORRIES!

SESSIONS: 
+ ONLINE/PHONE: 1-to-1 w/ private coach 
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1. CONSULT: 
    (Discussion + Instruction)

+ TIME: 60 mins. (total)
+ SESSION: 1x60 mins.
+ EXPIRATION: 60 days after purchase.
+ PAYMENT: Venmo, PayPal, or Zelle only.
+ FEE: $95.

Get immediate help figuring out a "YOU-centric" solution for a lingering injury; or ease that frustration of a recent work-out or race result.  If your training is getting harder but your times are getting slower... form & gait feels/looks inefficient and is impacting your ability to maximize training efforts and avoid injuries...  LET'S TALK... and get it solved, ASAP! 

Individualized help is available by phone or video call--  so we can have a free-flowing, two-way, conversation (or instruct/demo for form/gait issues) to answer your questions/concerns in a timely, personalized, manner.

*** We can also discuss your current training programs (running, strength, cross-training), injuries/rehab or prevention; nutrition, race strategy, shoes/gear, motivation, etc. ***
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2. RUNNING FORM/GAIT & FOOTSTRIKE: 
    (Analysis + Discussion)

+ TIME: 2.5 hours. (total)
+ SESSIONS:
    - 1x75 mins. (Analysis: coach only.)
    - 1x75 mins.. (Discussion: coach+athlete.)
+ EXPIRATION: 60 days after purchase.
+ PAYMENT: Venmo, PayPal, or Zelle only.
+ FEE: $250.

Athlete provides digital video of front, behind, and side views 100m "build-ups" (which include ~50m ran at 7 out of 10 effort) for in-depth analysis. 

Coach provides screen captures, w/ digi-pen mark-ups,  along w/ actionable form and gait ques to begin process to improve your running efficiency/economy, performance, and injury prevention-- within the limitations of remote coaching. (Calls conducted via Microsoft Teams or FaceTime.)

*** Form/Gait/Foot-strike + Dynamic DRILLS instruction to jump-start and internalize this muscle memory process for improved running efficiency/technique and injury prevention is also available remotely.  See CONSULT above. ***

1. Gait+Biometrics: Analysis
2. Heart Rate: Zones/Training
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SESSIONS:
+ IN-PERSON: 1-on-1 w/ private coach.
+ TIME: 2-hours. (total)
+ SESSION: 1x2 hours.
+ EXPIRATION: 60 days after purchase.
+ PAYMENT: Venmo, PayPal, or Zelle only.
+ FEE: $295.
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1.  GAIT/FORM + BIOMETRICS ANALYSIS:
Computerized & Videotape

RunLAB Accurately Captures (6) of Your Vital Running Biometrics!  Utilizing Garmin's state-of-the-art 3rd Gen running dynamics accelerometer module, we'll capture and analyze your: stride length, ground contact time balance, vertical ratio, cadence, vertical oscillation and ground contact time.  Your biometric data is compared to a national athlete/runner database benchmarks to assess opportunities to optimize your running economy/efficiency for faster running with less effort-- and less injuries.

We can also compare these data-points on scatter diagrams and regression analysis graphs overlaying your historical results from previous training cycles to measure your current progress.  (Utilizing Garmin's industry-leading accelerometer-enabled HRM-Run™ module and Connect-IQ™ software.)

PLUS-- we may use a digital metronome, with variable stride count audio output, to dial-in your correct cadence.  Optimal Stride Length x Optimal Stride Frequency(Cadence) = FASTER RACE TIMES with LESS EFFORT!

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2. HEART RATE TESTING:  
Max & Resting HR+Training Zones + Workout Guide

No More Worrying About Over/Under Training!  How do you know if you are getting the most out of your training?  Heart-rate based testing is the foundation of all contemporary endurance sport training.  It's the accepted standard effort-based training for high-performance college, elite and professional athletes. 

HR testing, done correctly, removes the subjective interpretation which too often undermines the validity of the older "perceived effort" training method many uncoached runners use.  No more guessing, hoping or agonizing over if you are training correctly-- and to your full-potential.

We'll precisely determine your Max HR and Resting HR utilizing Garmin's industry-leading HRM-Run™ equipment and Connect-IQ™ software.  (These are cornerstone data points for all heart-rate based training.)  

We'll also provide you with your (7) Heart Rate Training & Racing Zones based on our findings, and your unique biometric data and race goals. Use the data to develop the more effective training strategies to...

...achieve your PEAK PERFORMANCE with the LEAST AMOUNT of TIME & EFFORT necessary!

Your personalized training HR metrics are developed utilizing a combination of proprietary algorithms and software no other running coach or online site has access to in the world-- and then are analyzed and finalized by your coach based their experience, and your current fitness and training/race goals.

A powerful, personalized ROADMAP to your running success!

You'll receive personalized HR Training Zones for these runs:  

1.  Easy, BPM, Recovery
2.  Overdistance, Long/LSD, Progressive
3.  Tempo, Steady-State, Cruise Intervals
4.  Intervals-Long
5.  Repeats-Short
6.  Warm-up, Warm-down
7.  Race (Distance Specific)