Aspire Sports Lab
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  • Programs
    • At Home
      • Individualized Coaching
    • Complimentary Intro Session
    • Personal Training
    • CrossFit
    • Corporate Wellness
    • Nutrition
  • Our Story
    • Coaches
  • Schedule/Pricing
  • Testimonials
  • Resources
    • Goal Setting
    • House Rules
    • The Aspire List
    • Aspire Approved
    • Research
  • Blog
  • Store
  • Contact
    • Survey
    • Employment
    • Cancellations
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Program Samples


Personalized Program Samples

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Training Plan

How are you going to get to the finish line without a detailed training plan? Here is an example of one week of a training plan with all of the Strength, Conditioning, and Endurance workouts included.
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Nutrition Guidelines

You need energy not only on race day, but for each training session. As much as we would like to believe that training is everything, it is not. Nutrition is vital and with our nutrition guidelines we will personalize your daily calories, macro nutrients (protein, carbs, & fat) according to your training needs and goals.
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Race Nutrition Plan

Included in every training program will be a Race Nutrition Plan. No one wants to put in the months of training for a race and be ill prepared race day for their nutrient demands. Feel confident to race at your full potential with personalized detailed Nutrition Planning to avoid bonking and hit PRs!

Free Training Programs

BattleFrog Miami 8k

5k (run only)

Half Marathon (run only)

battlefrog_8k.pdf
File Size: 486 kb
File Type: pdf
Download File

5k_training_program.pdf
File Size: 308 kb
File Type: pdf
Download File

half_marathon_training_program.pdf
File Size: 342 kb
File Type: pdf
Download File

Aspire Sports Lab is one-on-one strength and conditioning and group fitness facility in Oakland Park, Florida. We offer personal training, athletic training, sports performance, Crossfit, bootcamp, group training and online personal training services that coaches athletes through individualized training plans. We are an affiliate of CrossFit, Inc and located in Oakland Park, FL. Each training program is customized for each individual based on their race and sport of choice. We also offer customized online athletic programming as well as corporate wellness events, corporate wellness initiatives, and employee events. We work with runners, triathletes, obstacle course racers, cyclists, military persons, golfers, mom, ironman triathletes, marathon runners, and more! We are located within minutes of Fort Lauderdale, Fort Lauderdale Beach, Pompano Beach, and Ft. Lauderdale.
Copyright © 2015
  • Programs
    • At Home
      • Individualized Coaching
    • Complimentary Intro Session
    • Personal Training
    • CrossFit
    • Corporate Wellness
    • Nutrition
  • Our Story
    • Coaches
  • Schedule/Pricing
  • Testimonials
  • Resources
    • Goal Setting
    • House Rules
    • The Aspire List
    • Aspire Approved
    • Research
  • Blog
  • Store
  • Contact
    • Survey
    • Employment
    • Cancellations
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