Program Description
B&S Fitness's primary goal is that you enjoy your training and racing. Winning a race is a beautiful thing, but just getting out there and training is the place in which we dream. We would like to help you learn about different training methods and how to apply them, as well as be a guide and mentor as you prepare for a competitive and successful season. We use a combination of strategies for training, primarily zone training & periodization, plyometrics, and mental acuity. We firmly believe in adequate recovery and do not encourage over-training or obsession.

We work with all levels, ages and abilities so don't be shy...give us a tri!

Below are different coaching packages that will fit all budgets, levels and schedules:

Six month commitment:

• Initial meeting to set-up your seasons personalized periodized schedule and race goals.
• Second meeting to review and discuss program.
• 1/60 minute coached workout per month – in Salem.
• Time trial testing in the swim and run during a monthly workout.
• A personally designed training program based on your schedule and goals (every 2-weeks)
• A personally designed free weight program to help you reach your goals.
• Resolve any diet and scheduling issues (Note: I am not a professional dietician, so my advice is that of an active person and athlete).
• Guidance and motivation on training pre-season, in-season and post-season workouts.
• Workout Log – Online coaching – easy communication between us.
• Email or phone (if needed initiated by you) communication (1-2x) weekly during the 6 month commitment – pre-race phone call guaranteed.
• Additional weekly workout with tri-training group May-August.
• Additional Personal Training/Coaching Sessions are an option for a reduced fee of $50/session – this is great for people who would like additional “real” coached workouts.
• Annual Plan: a detailed outline of the training cycles building to your goal race as well as off season focus phases and long term planning. Your annual plan is an overview of the periodization structure, including training phases, weekly volumes and intensities. Integration of all performance factors such as conditioning, strength, mental training, and flexibility ensures that all the details are incorporated into your plan (comes with Gold Package Only).

Gold Package

• Initial meeting to set up your personalized - periodized schedule for the season.
• A personally designed workout program based on your schedule and goals (every 3-4-weeks)
• Second meeting to discuss program design.
• A personally designed free weight program.
• One 45-60 minute coached workout per month – in Salem.
• Guidance on training through-out the program.
• Resolve any diet and scheduling issues (Note: I am not a professional dietician, so my advice is that of an active person and athlete.)
• Email communication weekly during the 6+ month commitment.
• Phone calls when needed.
• Additional personal coaching sessions for a reduced fee of $50.
• Add Workout Log – Online coaching – for $7/month additional.
• Time trial testing can also be added for the cost of a coached training session.

• Initial meeting to set up your personalized periodized schedule and race goals.
• Program design (every 3-4-weeks)
• Second meeting to discuss program design.
• Guidance on the training through-out the program.
• A personally designed free weight program.
• Resolve any diet and scheduling issues (Note: I am not a professional dietician, so my advice is that of an active person and athlete.)
• Add Workout Log – Online coaching – for $7/month additional.
• Time trial testing can also be added for the cost of a coached training session.

• Initial meeting to set up your personalized periodized schedule and race goals.
• Second meeting to go over program and discuss training.
• Add Workout Log – Online coaching – for $25 additional. (3 month subscription)
• Program design weeks 1-4, 5-8, and 9-12.
• Time trial testing can also be added for the cost of a coached training session.

Coaches

Brandi Dion, NSCA-CPT, USAT LI

Vincent Miserandino, NSCA-CSCS, Med

Steve Dion

Michelle Sek - Swim Coach