USC PACKAGES

Start-Up Interview/Consultation
Before getting started your coach will contact you to talk about your athletic history, experience, training availability, work, and family responsibilities, and more. An online google form will also be sent to complete to collect personal information.

Goal Planning
You will work with your coach to set appropriate goals for the season.

Individualised Plan
Workout schedules will individually be tailored to your needs and athletic goals.

Communication Frequency
This determines how often you can contact your coach regarding workout questions or other matters during coaches work hours which are Mon - Fri 9am - 5pm, Sat 1 - 3pm.

Training Schedules Posted
Workouts will be made available for you to see on a weekly basis.

Training Group Sessions
Weekly group sessions will be posted on the USC Wattsapp training group. Note only available to JHB athletes. During the month of December a group training break is taken to reset.

Training Schedule Updates
Your coach will make the allotted number of changes to your workout schedule once it has been posted to your calendar and depending on package chosen. Allotted changes will be charged for at a rate of R50 per change once athletes’ quota has been exceeded as per package.

HR/Power/GPS file review
Your coach will review and analyse your data files on an unlimited (Elite) or monthly (Standard) basis or and provide feedback and suggestions as needed. It is important that feedback is given following workouts to enable your coach to analyse.

Fitness Testing (CSS, FTP and LT)
An FTP test on the bike as well as a run test will be required to determine power and lactate threshold values. A CSS test will be done for swimming. Tests will be repeated every 6 – 8 weeks depending on goals or training cycle.

One-on-One Coached Session
Athletes have the option to book a one-on-one session with their coach at a rate of R500 per 45min or R600 per hour if required. Note only JHB athletes.

Personalised Nutrition Plan
Athletes have the option to buy a fully personalised nutrition plan as per goals at a rate of R1500 per 6-week plan and R700 per follow up if required. Elite contract athletes will include a 6-week plan only. One follow up will be included following the 6-week plan thereafter any further follow ups (changes) will be charged for at R600 if required. (Excel/PDF Format)

Personalised Strength Plan
Athletes have the option to buy a fully personalised strength plan as per goals at a rate of R1300 per 12-week plan, R1100 per 8-week plan and R900 per 6-week plan. R600 follow up if required. (Note not designed on Training Peaks – Excel/PDF Format)

Personalised Once-Off 6-, 8- or 12-week Coaching Plan
Athletes have the option to buy a once off coaching plan as per goals at a rate of R2600 per 12-week plan, R1800 per 8-week plan and R1000 per 6-week plan. R600 follow up if required. (Note not designed on Training Peaks – Excel/PDF Format)

Sports Massage
Athletes have the option of booking a sports massage at R750 for 90min, R550 for 60min, R400 for 45min. Note only JHB athletes.


Terms and Conditions
6-month minimum sign – up to 12 months recommended for best results.
One calendars month notice to cancel coaching after 6-month contract expires.