Client Training Program: Ian Storck

Ian Storck recently graduated from Dartmouth where he sailed on the college varsity sailing team.  He has been a two time member of the US Olympic Development Team and also this past summer trained in the M32 with aspirations to get to the Youth Americas Cup.  Now out of college, he begins his journey searching for career opportunities as well as keeping an interest in Olympic Sailing with aspirations to compete for an Olympic Medal.

This past summer, Ian signed on with Sailing Performance Training with the goals of increasing his strength and aerobic capacity, but first we needed to fix some hip and low back issues that had flared up.  First priority was to gain proper function of his hip and trunk relationship with mobility and corrective exercises.  After we regained proper function, we have now started to build his strength back up with a focus on proper form.

Here Ian completes box squats as we build his strength back after injury.

Other aspects of Ian’s training are to improve single leg and single arm strength for sailing as well as improve shoulder health and strength after a prior shoulder injury.

In part D and E below, you can see many sets of aerobic work at a specified time domain, which is ideal for Ian to ensure proper pacing over longer period efforts which has previously been a difficulty during sailing.

Ian has worked really hard the past few months and all the efforts are showing, good work buddy!

He is coached by OPEX HQ Remote Coach Mike Kuschner.

A) Box Squat:
8-10reps
@3111 tempo
to a target that is parallel with your knees

205# for all sets
+
2 min rest
x5
Record weight and reps.
8×205
10×205
10×205
10×205

B1) Half-Kneeling Single-Arm Lat Pulldown:
10 reps/side
@ 3111 tempo
35-55#
+
15s rest
x4
Record weight and reps
10×50
10×50
10×55
10×55

B2) Low Cable Rev Lunge Row:
8reps/leg
@ 3111 tempo
35-55#
+
1 min rest b/t sets
x4
Record weight and reps and any feeling of asymmetry
8×50
8×50
8×55
8×55

C) Half Kneeling Landmine Twist:
15reps/side
45# bar
+
1 min rest b/t sets
x4
completed

D) EST Block 1:
3 min Run @ 1:44 av 400m pace
+
2 min rest
x 3
+
5 min rest b/t blocks
Notes:
– Goal is to get as close to the recorded pace for each set (not faster, not slower)
– Record av 400m pace for each set

1:44 1:44 1:44

E) EST Block 2:
3 min Run @ 1:44 av 400m pace
+
2 min rest x 3
 

1:44 1:43 1:41

Cooldown:
1. Lat-Smash with foam roller (3 min per side)
2. Low back Smash with Double Ball or Roller (3 min per side)
3. Banded hip distraction (2 min per side)

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