Pilar — Assessment Overview & 4-Week Training Focus

Prepared for: Pilar Chapa

Coach Steff Castellanos — Trainer| Nutritionist | Health & Life Coach

Pilar, this plan is designed specifically for you, your goals, and how your body moves right now.

Our focus over the next 4 weeks is not doing more — it’s doing what you can repeat consistently, while strengthening your core and back, supporting your knee, and building endurance for swimming and running.

This phase is about continuing to build a strong, stable foundation so your body feels confident and capable.

Your Goals

  • Build consistency with training

  • Improve endurance for swimming

  • Maintain muscle and strength

  • Strengthen your core and back

  • Continue running safely

  • Support knee health

  • Develop discipline through sustainable habits

This plan is designed to support your body and your lifestyle — so training feels doable, not overwhelming.

What We Found in Your Assessment

During your Overhead Squat Assessment, we noticed:

  • Your upper body leans forward when you squat

  • Your arms move forward instead of staying overhead

What this means:

  • Your upper back and shoulders are a bit tight

  • Your core has difficulty staying stable when your arms are overhead

  • This can place extra stress on your lower back and knees if not addressed

👉 This does not mean weakness — it simply shows us where to focus so your body can move more efficiently and safely.

🎯 Focus of Your 4-Week Plan

For the next 4 weeks, your program will focus on:

✔️ Core & Back Strength

Strengthening the muscles that support your spine, posture, (and swimming efficiency) so you feel more stable and confident during workouts.

✔️ Movement Quality

Improving mobility in your upper back, shoulders, and ankles to help you move with better control and less strain.

✔️ Knee Support

Building strength in your glutes, hamstrings, and hips to reduce stress on your knee and improve overall lower-body stability.

✔️ Strength Maintenance

Maintaining muscle with controlled, well-structured strength training — without overloading your body.

✔️ Endurance for Swimming + Running

Building cardiovascular endurance in a structured, joint-friendly way.

✔️ Consistency & Discipline

Creating a routine that fits your life so showing up feels realistic and sustainable. You can move the days around.

🗓️ How Your Training Is Structured

  • Each session includes:

    • Core and back activation

    • Strength training

    • Low-impact endurance work

  • 2 focused strength training days per week

  • 2–3 cardio days per week (run, or low-impact)

  • Workouts are intentionally shorter and more focused

Minimum goal:

✔️ 1 strength session per week = success

Ideal goal:

✔️ 2 strength sessions + 2 cardio sessions = strong progress

Heart-Rate Training Guidelines

To build endurance safely and consistently, we’ll use heart-rate zones.

🟢 Zone 2 (Primary Endurance Zone)

  • 60–70% of max heart rate

  • You can talk in full sentences

  • Feels steady and controlled

Used for:

  • Most cardio sessions

  • Running base

  • Swimming endurance

  • Recovery days

🟡 Zone 3 (Optional, Limited)

  • 70–80% of max heart rate

  • Breathing is deeper but controlled

Used sparingly for:

  • Short intervals

  • Once per week at most

🚫 We will avoid high-intensity sprinting for now to protect your knee and support consistency.

How We’ll Include Running (Safely)

Since you enjoy running, we’ll keep it in your plan, with smart guidelines.

Running Rules (Important)

  • Run 1–2 days per week

  • Focus primarily on Zone 2

  • Choose flat, predictable surfaces

  • Stop if knee pain increases beyond mild discomfort

Running Options

Option 1: Easy Run

  • 15–30 minutes

  • Zone 2 pace

  • Conversational effort

Option 2: Run/Walk Intervals

  • 2–3 min run / 1 min walk

  • Total time: 20–25 minutes

  • Stay mostly in Zone 2

Running is meant to support endurance — not exhaust you.

There is no pressure to be perfect — consistency is what builds discipline.

What You Can Expect in 4 Weeks

By the end of this phase, you may notice:

  • Stronger core and back muscles

  • Improved posture and control during squats and upper-body movements

  • Less discomfort or hesitation around your knee

  • A more consistent training routine

  • If you were swimming you would also notice better swimming endurance and breathing control

We’ll reassess your movement after 4 weeks and progress your plan as your strength and confidence improve.