KNPE457_AnnualTrainingProgramFinal

KNPE 457
Annual Training Program: Bodybuilder
By: Mitch Howie

Table of Contents:
 Competitive Season Schedule
 Athlete Profile
 Needs Analysis
 Phase Explanation
 Training Weeks
 Training Philosophy
 References

Competitive Season Schedule:
 October4th, 2015: NPC Continental USA- Competing
 November 1, 2015: Midwest Ironman Figure & Fitness- Competing
 November 22, 2015: NPC Bodybuilding Championship- Competing

Athlete Profile
Name Hugh Myron Date 8/ 20 /14
DoB 10/ 25 /91
Age 23 years
Level Amateur
Training age 4 years
Height 72 inches
Weight 226 pounds
BMI 28.21 kg/m2 Classification Overweight
Body fat % 12 % Classification Lean
Sport Profile
Sport Bodybuilding
Position Competitor
Role n/a
Injury history Injury (location/ side & body part) C/A Current
(most significant first) Tendinitis of Left Elbow C X
Slight Kyphosis A
C = Chronic, A = Acute; Current = Enter an “X” if the injury is currently affecting the individual
Tests conducted (in order conducted)
Assessments <Date> C-R <Date> C-R <Date> C-R
BodPod Jun 28 <13% Jul 12 <11% Aug 2 <9%
BodPod Aug 23 <8% Sep 13 <6-7%
1RM- Bench, Squat, Deadlift Dec 1 Feb 2 Mar 15
Body Taping Dec 1 Feb 2 Mar 15
Results of Dec 1 1RM Test Bench 315 Squat 455 Deadlift 515
C-R: Classification/ Team ranking

Needs Analysis for Bodybuilding
SPORT
 Metabolic Demands: The sport of bodybuilding is based around the
fitness category of bodycomposition. Body composition consists of
the amount of lean mass in relation to the amount of fat mass. The
goal of bodybuilding is to maximize the amount lean mass on your
bodywhile achieving a low enough level of fat mass to showcaseyour
muscle on stage. This relies heavily on nutrition, as the fuel that you
put into your bodyalmost solely decides your composition. Through
this nutritional manipulation, they can put on muscle from their
workouts to increase their ratio of fat/nonfat mass and improve their
overall symmetry and aesthetics. Most training sessions will be based
around resistance training, with cardio added in when cutting fat mass.
These resistance training sessions will stress the ATP-PC and
Anaerobic systems primarily, with strength training demanding more
from ATP-PC and hypertrophy relying on both. This athlete will need
to first improve his strength to allow more weight to be used for
hypertrophy training thus creating more growth, then cut fat mass
while maintaining strength and mass all while keeping a strict diet to
ensure optimal macronutrient ratios.
 Biomechanical Demands: The bodybuilder will need to have a high
level of strength in order to stimulate the muscle enough during
hypertrophy. As his strength increases during the early phases of
training, this will be vital down the road as the amount of stress he
will be able to handle during hypertrophy will also increase, therefore
stimulating more growth and mass. The bodywill be placed under
heavy stress of training to failure and lifting high weights. Joints will
need to be improved under heavy weight training prior to being
stressed until failure multiple times per week.
 Common Injuries: The common injuries are tendinitis, shoulder
impingement, and sprains in the lower back and shoulder area.

ATHLETE
 The basic needs for a bodybuilder are a well-designed program,
a strict diet, a large amount of muscle mass, symmetrical
muscle insertions, high levels of strength, and genetically full
muscle bellies.
 Based on the tests, they are well suited for this sport.
o According to the bodytaping the athletes biceps are
further developed than his triceps.
o His calves are underdeveloped in comparisonto the rest
of his body.
o His strength levels are high.
 Areas of focus during training:
o Muscular Hypertrophy- Main
o Strength- Main
o Fat Loss-Main
o Muscular development of calves and triceps
o Cardiovascular conditioning

TRAINING MODEL
o There will be a strength phase as well as a hypertrophy phase.
The hypertrophy phase will continue on into the “cutting” phase
of nutrition to maintain size and strength. The strength phase
will be undulating as the athlete is experienced and already very
strong. The hypertrophy phase will be linear to allow him to
add as much mass as possible before lowering his bodyfat.
GOALS
o Add 4-7 lbs of muscle**
o Add 10 lbs to bench, 25 to squat, and 15 to deadlift**
o Correct kyphosis**
o Never rise above 13% bodyfat during bulk
o Win all competitions

Phase: Preparatory
Time period: December 1, 2014- October 4, 2015
Overview
1. What are your focus points for this phase?
a. Increase Strength
b. Increase Muscle Mass
c. Lower Body Fat Percentage
2. List a minimum of THREE SMART goals for this Phase.
a. Add 10 lbs to Bench Press by May 15
b. Add 25 lbs to Squat by May 15
c. Add 15 lbs to Deadlift by May 15
d. Achieve a body fat percentage equal to or less than 6% by October 4
e. Correct Kyphotic posture by January
3. How will you know that the goals have been achieved?
a. Through testing and performance during training
1. What are the activities?
a. Compound movements involving large amounts of musculature
2. What are the volumes and intensities?
a. Strength= Reps <5, Sets <6, (80-95%1RM)
b. Hypertrophy= Reps >8, Sets <5 (60-80%1RM)
3. Why the sets, repetitions and intensities were chosen?
a. These sets, repetitions, and intensities have been proven to show the optimal
growth in each focus.
4. How do these volumes and intensities change through the phase?
a. Strength= Volume will decrease as the athlete approaches the hypertrophy phase.
He will be peaking once a month in order to increase his 1RM. As the volume of
his training decreases his intensity will increase until peaking.
b. Hypertrophy= Volume and intensity will remain high through the prep phase, this
breed of training is heavily reliant on rest days and optimal nutrition. The athletes
genetics also play a large role in his recovery rate. This training ensures he will
put on the largest amount of mass while his nutrition allows him too.
5. How the activities fit into the focus of the phase?
a. All activities provide optimal stimulation for his musculature, and allow his body
to grow in proportion to one another and prevent imbalances.

Phase: Competitive
Time period: October 4, 2015- November 22, 2015
Overview
a. Improve posing routine
b. Take athlete through the most difficult phase of his diet
c. Maintain muscle mass and strength as much as possible
d. Maintain muscle fullness by training according to his diet
e. Drop water weight prior to the show
a. Compete in the Heavyweight division of show (Stay above 198.5 lbs after cut)
b. Perfect on-stage posing before October 8
c. Maintain muscular strength from October 8 through November 22
a. Posing will be done a few weeks before the show with a separate coach. Weigh-
ins will shows what weight class he will compete in, and muscular strength can be
measured during training sessions.
a. Hypertrophy= Reps >8, Sets <5 (60-80%1RM)
growth for hypertrophy.
a. Hypertrophy= Volume and intensity will remain high through the prep phase, this
breed of training is heavily reliant on rest days and optimal nutrition. The athletes
genetics also play a large role in his recovery rate. This training ensures he will
put on the largest amount of mass while his nutrition allows him too.
All activities provide optimal stimulation for his musculature, and allow his body to grow in
proportion to one another and prevent imbalances.

Phase: Transition
Time period: November 23, 2015- December 31, 2015
Overview
a. Let athlete mentally and physically recover from the dieting and training
b. Bridge into a new year of training and competition
c. Return strength to pre-diet levels
d. Maximize recovery
a. Return to pre-diet levels of strength by January 1
b. Plan competitions for the following year by January 1
c. Return to full strength training by January 1
d. Devise a training schedule for the following year by January 1
e. Set new strength goals by January 1
a. Strength levels will be determined through training, all other goals are personal
and require responsibility of the trainer and athlete
a. Strength= Reps <5, Sets <6, (80-95%1RM)
growth for strength.
a. Strength= Volume will decrease as the athlete approaches the hypertrophy phase.
He will be peaking once a month in order to increase his 1RM. As the volume of
his training decreases his intensity will increase until peaking.
All activities provide optimal stimulation for his musculature, and allow
his body to grow in proportion to one another and prevent imbalances.

Week 1
Phase Preparatory Dates Dec 1- Dec 7
Sub-phase Week 1
Focus Strength
Warmup: Perform each exercise at 30% of working set weight for 3x10.
Week in Sub-phase (Dates) December 1- December 7
Day 1 2 3 4 5 6 7
4 category intensity* M M R M M A R
Activities I – S – R I – S – R I – S – R I – S – R I – S – R I – S – R I – S – R
1. Flat Barbell Bench Press 267lbs - 3 - 5
2. Dumbbell Pull-Over 80lbs - 5 - 15
3. Dumbbell Row 95 – 5 - 15
4. Standing Barbell Press 140lbs - 3 - 5
5. Dip BW - 5 - 10
6. Chin-Up BW - 5 - 10
7. Barbell Deadlift 437 - 3 - 5
8. Barbell Good Morning 155 - 5 - 15
9. Hanging Leg Raise BW - 5 - 20
10. Barbell Back Squat 387lbs - 3 - 5
11. Leg Press 475 - 5 - 15
12. Leg Curl 150 – 5 - 10
13. Self Myofascial Release 10s – 3 - 5 10s – 3 - 5 10s – 3 - 5 10s – 3 - 5 10s – 3 - 5
14. Quadriceps Stretch 10s – 3 - 5 10s – 3 - 5 10s – 3 - 5
15. Chest Stretch 10s – 3 - 5 10s – 3 - 5
16. Tricep Stretch 10s – 3 - 5 10s – 3 - 5
17. Hamstring Stretch 10s – 3 - 5 10s – 3 - 5
18. Latissimus Stretch 10s – 3 - 5
19. YTWL 5lbs - 5 - 20 5lbs - 5 - 20
20. Band Pull Aparts 3 - 20 3 - 20
* 4 categories of intensity: High (H), Moderate (M), Low (L), Rest (R),Active recovery (A)
I – S – R – Intensity – Sets – Repetitions

Phase Preparatory Dates Jan 19- Jan 25
Sub-phase Week 1
Focus Strength
Week in Sub-phase (Dates) January 19- January 25
Day 1 2 3 4 5 6 7
4 category intensity* H H R H H A R
3. Dumbbell Row 100 – 5 - 15
5. Dip BW - 5 - 10
6. Chin-Up BW - 5 - 10
7. Barbell Deadlift 442lbs - 3 - 5
11. Leg Press 500 - 5 - 12
12. Leg Curl 155 – 5 - 10
15. Chest Stretch 10s – 3 - 5 10s – 3 - 5
19. YTWL 5lbs - 5 - 20 5lbs - 5 - 20

Phase Preparatory Dates Mar 14- Mar 21
Sub-phase Week 14
Focus Strength
Week in Sub-phase (Dates) March 14- March 21
Day 1 2 3 4 5 6 7
3. Dumbbell Row 100 – 5 - 15
5. Dip BW - 5 - 10
6. Chin-Up BW - 5 - 10
7. Barbell Deadlift 450lbs - 3 - 5
11. Leg Press 500 - 5 - 12
12. Leg Curl 155 – 5 - 10
15. Chest Stretch 10s – 3 - 5 10s – 3 - 5
19. YTWL 5lbs - 5 - 20 5lbs - 5 - 20

Phase Preparatory Dates May 4- May 10
Sub-phase Week 22
Focus Strength-Hypertrophy
Week in Sub-phase (Dates) May 4- May 10
Day 1 2 3 4 5 6 7
2. Incline Dumbbell Bench Press 75lbs - 4 - 6
3. Standing Cable Crossovers 40lbs - 4 - 8
4. Squats 380lbs - 5 - 5
5. Leg Curls 140lbs - 5 - 8
6. Leg Extensions 170lbs - 5 - 8
7. Seated Calf Machine Raises 225lbs - 5 - 8
8. Standing Smith Machine Calf Raises 350lbs - 5 - 8
9. Standing Military Press 157lbs - 5 - 5
10. Seated Lateral Raises 20lbs - 5 - 10
11. Seated Lateral Machine Raises 5 - failure
12. Bent Over Rear Delt Flyes 20lbs - 5 - 10
13. Deadlift 475lbs - 5 - 5
14. Weighted Chin Ups 15lbs - 5 - 8
15. Narrow Grip Lat Pulldown 165lbs - 5 - 8
16. T-Bar Rows 255lbs - 4 - 8
17. Skullcrushers 85lbs - 5 - 8
18. Tricep Cable Pushdowns 120lbs - 5 - 8
20. Treadmill 70%HRR –
30mins

Phase Preparatory Dates Aug 12- Aug 18
Sub-phase Week 33
Focus Hypertrophy
Week in Sub-phase (Dates) August 12- August 18
Day 1 2 3 4 5 6 7
4. Squats 345lbs - 5 - 12
16. T-Bar Rows 255lbs - 4 - 8
20. Treadmill 70%HRR
– 30mins

Phase Competitive Dates Oct 7-Oct 14
Sub-phase Week 42
Focus Hypertrophy
Week in Sub-phase (Dates) Oct 7- Oct 14
Day 1 2 3 4 5 6 7
4. Squats 315lbs - 5 - 12
16. T-Bar Rows 235lbs - 2 - 8
20. Treadmill Intervals:
30sW/45sR

Phase Competitive Dates Nov 18- Nov 24
Sub-phase Week 47
Focus Hypertrophy
Week in Sub-phase (Dates) November 18- November 24
Day 1 2 3 4 5 6 7
4. Squats 315lbs - 5 - 12
16. T-Bar Rows 235lbs - 2 - 8
20. Treadmill 70%HRR
– 30mins

Phase Transition Dates Dec 13- Dec 20
Sub-phase Week 51
Focus Strength
Week in Sub-phase (Dates) December 13- December 20
Day 1 2 3 4 5 6 7
23. Dumbbell Row 95 – 5 - 15
25. Dip BW - 5 - 10
26. Chin-Up BW - 5 - 10
27. Barbell Deadlift 450 - 3 - 5
31. Leg Press 475 - 5 - 15
32. Leg Curl 150 – 5 - 10
35. Chest Stretch 10s – 3 - 5 10s – 3 - 5
39. YTWL 5lbs - 5 - 20 5lbs - 5 - 20

Philosophy of Training
For this annual I plan I took advantage of the athletes strength in order to build muscle
further in the plan. As his strength increases, so does his ability to lift heavier weights for
hypertrophy style training, thus stimulating more muscle growth. This strength training also
strengthens his tendons, which can be stressed too much during high repetition, high weight
training. As we began the training, he exhibited signs of kyphosis, or rounded shoulders. I fixed
this by doing rhomboid strengthening exercises such as band pull-aparts and YTWLs. Correcting
his posture allows for a greater range of motion, greater strength, and less imbalances. All these
benefits will allow him to put on more muscle as well. I used a periodized training method for
the strength phase, having him peak once a month on his main compound lifts. This peaking
once a month allows for greater growth and faster increases in strength. The training itself was
based around heavy, multi-joint, barbell exercises. When done properly, these exercises can
correct posture alone, and allow for maximal strength gains while building symmetry throughout
the body. The key factor in choosing these movements was that they are multi-joint; when a
movement involves as many muscles as these do, it forces your body to work in unison to move
the weight, this unison creates a symmetry in the body and corrects imbalances. During the
middle of the plan, I transitioned into a strength/hypertrophy phase. This phase was hypertrophic
volume with strength based repetitions. This type of training helps the athlete transition into a
higher volume of training while still maintaining or even building strength. During the strictly
hypertrophy stage, the weight was lighter and the volumes and intensity were high. These allow
the muscle to be stimulated enough to become hypertrophic in combination with his diet. Further
into preparation the diet will not allow the athlete to increase his strength or size further, and thus

must remain stable throughout the time when the athlete is cutting bodyfat. During competition
the main goal of training is to maintain muscle fullness, size, and strength. This can be done by
maintaining a high intensity and lowering the volume and weight. This will stimulate the
musculature enough to maintain fullness without going until failure and exhausting the athlete.
Transition is shifting back into strength training, to allow the same pattern as last cycle and to
allow the athlete to return to his full strength before beginning another hypertrophy routine.
For my career as a personal trainer I am a strong believer in building a base of strength
and correct any postural deficiencies before moving to any sort of targeted training. Posture is a
very common issue for the general population, and exercising without knowing what you’re
doing will further cement your poor posture and greatly increase your chance for injury as well
as decrease the amount of weight you can lift. Strength training is the basis of all other forms of
training, if you lack strength, there will a definitive plateau on the level of fitness you can
achieve physically. For those looking to build any sort of muscle mass or lose body fat, strength
will drastically improve not only your results, but the ease at which you can achieve them. If
there were a fitness tree that showed all forms of fitness and training, strength training would be
the root of the tree.

References
Goertzen, M., Schöppe, K., Lange, G., & Schulitz, K. P. (1989). [Injuries and damage caused by
excess stress in body building and power lifting].Sportverletzung Sportschaden: Organ der
Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin, 3(1), 32-36.
Staron, R. S., Malicky, E. S., Leonardi, M. J., Falkel, J. E., Hagerman, F. C., & Dudley, G. A.
(1990). Muscle hypertrophy and fast fiber type conversions in heavy resistance-trained
women. European journal of applied physiology and occupational physiology, 60(1), 71-79.
Treuth, M. S., Ryan, A. S., Pratley, R. E., Rubin, M. A., Miller, J. P., Nicklas, B. J., ... & Hurley,
B. F. (1994). Effects of strength training on total and regional body composition in older
men. Journal of Applied Physiology, 77(2), 614-620.
Sinaki, M., & Lynn, S. G. (2002). Reducing the risk of falls through proprioceptive dynamic
posture training in osteoporotic women with kyphotic posturing: a randomized pilot
study. American Journal of Physical Medicine & Rehabilitation, 81(4), 241-246.

KNPE457_AnnualTrainingProgramFinal

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