VASTA programs follow a SMART Training approach. This approach promotes accuracy in testing, evaluating, analyzing, motivating, supporting and designing exercise prescriptions that ensure results.

Through this approach we aim to improve overall functional abilities throughout the entire body first. Upon proper execution of fundamental functional movements, athlete’s training programs incorporate modalities for Sport and Fitness-Specific training. Our coaching techniques stem from years of professional experience, graduate level education, and the consistent implementation of the most current strategies employed in research. These proven methodologies ensure precision for all programming and progressions. VASTA athletes receive pre-program involvement testing, progress testing, and forms charting their progress with comparative analysis.

The VASTA SMART Training approach starts with a Needs Analysis Interview and then progresses to three distinct Evaluation steps, which result in an Exercise Prescription that customized to your needs and objectives.

1. Needs Analysis Interview - An in-person interview aimed at identifying goals, interests, needs, previous injuries, nutritional habits and exercise experience.
2. Baseline Vital Evaluations - Assessments that determine a client’s height, weight, blood pressure, body fat and girth measurements. This individual specific information supplies the VASTA Performance Coach with vital information about starting fitness levels. Additionally, it alerts the evaluator about potential health risks, postural deficiencies, and acts as metrics for future comparisons. This information can be used to assess training patterns for avoidance of injury, illness and overtraining.
3. Body Mechanic Evaluations - Specific Human Movement Assessments detailing potential injury risks in soft tissues and joints. The tests identify areas of muscular tightness, weakness, short or long muscles, joint dysfunctions/ limitations and nerve pulse restriction.
   
   Additional Sport-specific assessments available to analyze Swing, Jumping, Running, Cycling or Walking mechanics associated with sports like Golf, Baseball, Hockey, Tennis, Racquetball, Volleyball, Lacrosse, Basketball, Running, Cycling, etc. All assessments are evaluated with video analysis software. These will be performed in accordance with client goals.
4. Performance Evaluations - Sport or activity specific assessments that supply baseline program entry performance levels. These assessments may include:
   • Vertical Jump, Standing Long Jump
   • 40 yd Dash, 100 yd Dash
   • Illinois, 300 yd Shuttle, T-Test
   • Snatch, Clean & Jerk
   • Squat, Bench Press
   • Pull-up, Dip, Sit-up
   • 1, 2 or 5 mile runs
   • VO2 Max • Resting Metabolic Rate
   • Sit ‘n’ Reach, Shoulder, Trunk and/or other joint range tests.
     
   
   Many others exist and may be included, this will be determined by coach as to specificity for training and goals
5. Exercise Prescription - Once all data is collected the program design starts.
   
   Initially all clients enter a phase of corrective exercise. The length of this phase is client specific, but usually 3-6 weeks. Most training sessions last 60 minutes consisting of warm-up, flexibility, strength training, core stabilization and conditioning, neuromuscular stimulation, cardiovascular conditioning and post-exercise recovery/ regeneration strategies.
   
   After completing the initial phase of corrective exercise, client programs become more goal-specific and follow a progressive training schedule. Our goal is to always improve our client’s fitness level 5, 10 or even 20 years down the road.
   
   We also craft recruitment Performance Portfolio packages for high-school, prep-school, collegiate and professional institutions that highlight the training and improvements.