Base 
​14 weeks

Goals:

• ​Stability/Form

Visit 1: Test

Visit 2: Training Peaks & BSPI

Visit 3: RSP, Scrape n' tape, & Recovery Education 

Follow-up visits: 

LightSpeed Lift Runs to build volume

Peak
6 weeks

Goals

• Increase speed

Visit 1: Test (Progress & Perform plans)

Visit 2: BPRI & 2nd half of training plan

Follow up visits:

• RSP - emphasis on plyometrics; review form and stress importance
• ​RED-S Infographic
• Nutrition video
• Load/capacity video
• ​​Other sources of load video
• Uphill vs downhill video
• Overload vs overuse

LightSpeed Lift runs for maintaining speed & volume

Post-visit recovery sessions

Taper
2 weeks

Goals:

• ​

Visit 1: MET test (Perform Plan)

Visit 2: BSPI

Follow-up visits:

• Scrape n' tape
• PNF

LightSpeed Lift runs for taper and speedwork

Post-visit recovery session

Recovery
2 weeks

Goals:

• Recover ;)

Visits:

• Scrape n' tape
• Mobility & pain relief exercise (high-rep, low-load)
  
• ​PNF
  

LightSpeed Lift runs for return to running

Post-visit recovery session

Plans

VALUE

• One 45-minute visit/mo
• 1 MET Test
• Recovery Corner Access
• Lightspeed Lift Access

$187.50/mo for 6 months
$1,125 upfront

PROGRESS

• Two 30-minute visits/mo
• 2 MET tests
• Recovery Corner Access
• Lightspeed Lift Access
• Access to Body Smart Video Training Library
• ​25% off additional visits

​$271.25/mo for 6 months
$1,627 upfront

PERFORM

• Three 30-minute visits/mo
• 3 MET tests
• Recovery Corner Access
• Lightspeed Lift Access
• Access to Body Smart Video Training Library
• ​25% off additional visits

​$403.75/mo for 6 months
$2,422.50 upfront