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Personal Training Program Design
- 1. Personal Training Program Design Fitness Specialist: Tam Meuwissen tmeuwiss@gustavus.edu (952) 994-‐1265 Client: Heather Annis hannis@gustavus.edu (507) 995-‐5462 Age: 22 Gender: Female Height: 5’ 7” Resting Blood Pressure: 118/56 Weight: 135 Resting Heart Rate: 64 BPM Special Considerations: Client has had ACL reconstructive surgery on her left knee and a shoulder impingement in her right arm from tennis. Goals: Heather’s goals throughout tennis season are to keep in tennis shape during the season and improve muscular tone throughout her lower body. Needs Analysis Heather is currently a competitive tennis player at Gustavus Adolphus College. Her current preferences include weight lifting, running, and playing tennis. After the tennis season is over, Heather’s goal is to increase her cardiovascular endurance and overall muscular strength with an emphasis on improving lower body strength. Cardiovascular Endurance Since Heather is currently in-‐season, I suggest that she continue with the workouts that her tennis coach gives her. One of her goals was to stay in tennis shape for the season so right now, completing her coach’s tennis workouts will be the best way to accomplish this and to maintain her aerobic fitness. If she feels that her coach’s workouts are not difficult enough, I suggest she participate in other forms of cardio exercise before or after practice. Other cardio exercises could include running, elliptical, biking, swimming or the stair stepper. If Heather chooses to include these extra workouts into her training program she should not over exert herself for risk of overused muscles or fatigue. All cardio workouts should be based on tennis specific conditioning. Heather should also perform anaerobic activities such as short sprints, fast feet work, and power exercises to mimic the explosive, quick movements performed in tennis. When out of season, Heather mentioned that one of her goals is to increase her cardiovascular endurance. To increase her aerobic fitness, Heather should perform cardiovascular endurance training exercises, such as running, biking, swimming, or elliptical, 3-‐5 days a week. She should work at an intensity of 60-‐85% of her heart rate max (118-‐168 beats per minute) for 20 to 40 minutes at a time. As these exercises become more comfortable, she should progress to a frequency of 4-‐6 days per week, increase her workout intensity to working within a heart rate range of 150-‐190 beats per minute, and increase the amount of time she exercises to 30-‐60 minutes. Running Elliptical Bike Stair Stepper Swimming
- 2. Anaerobic Exercise (in season) - Since tennis is a sport that requires short bursts of quick speed, I suggest doing short sprints or fast feet drills, such as the “X” Drill in order to increase agility and anaerobic fitness. - Short sprints that are about 5-‐10 yards apart and require a lot of lateral movements would also be beneficial for tennis training. These short sprints will better mimic the movements in tennis and increase anaerobic capacity. - Fast feet drills can be beneficial to increase reaction time. Drills such as hops back and forth or side to side across a line can be used to accomplish this objective. These should be done as quick as possible with about 20-‐30 seconds each way. Heather should focus on gradually improving her time on these drills from week to week Heather also mentioned that she enjoys weight lifting. I suggest that Heather perform certain power lifts such as the hang clean and power clean to improve the power in her explosive movements on the tennis court. These lifts can also be continued after the season to maintain leg strength and power. Resistance Training Heather indicated that her goal was to increase total muscular strength and endurance with a special emphasis on the legs. Heather will soon be done competing at the collegiate level and wishes to tone her overall body but would especially like to tone her legs. Muscular Strength: Perform muscular strength exercises 2-‐3 times a week at an intensity that will achieve a 10 repetition maximum, 1 set each. If Heather would like to repeat multiple repetitions, a 2-‐5 minute rest interval should be taken between each repetition. The following muscular strength exercises will meet objectives by progressively increasing muscular strength and move towards the ultimate goal of increased total muscular strength and endurance. 1. Hang Clean Stand with barbell with over hand grip slightly wider than shoulder width. Feet point forward hip's width apart or slightly wider. Bend knees and hips so barbell touches mid-‐thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar. Chest is spread and wrists are slightly flexed. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Bend knees slightly and lower barbell to mid-‐thigh position.
- 3. 2. Deadlift With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. 3. Back Squat Set barbell at upper chest height on rack, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return the bar to the rack. 4. Straight Leg Deadlift -‐ Stand with shoulder width or narrower stance on shallow platform with feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with shoulder width overhand grip. Lift weight to standing position. With knees straight, lower bar toward top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded.
- 4. Muscular Endurance: Tennis is not necessarily an endurance based sport but for post season goals, muscular endurance is important. Muscular endurance exercises should be performed at least 3-‐5 times a week. Lighter, resting days should be included in the routine to ensure proper muscle regeneration and to avoid overtraining. 1. Calf Raises Perform two to three sets of as many reps until fatigue, no weight required. Rest less than 1.5 minutes between each repetition. Perform calf stretches after exercise to reduce chance of cramps. 2. Lunges Perform 2-‐3 sets of 15 repetitions on each leg. Start with a weight that will fatigue but not overwork muscles during lunges. Start with roughly 20 pounds and adjust weight as needed. Rest 1.5 minutes or less between sets. 3. Abdominal Crunches The core plays a significant role in all body movements and should be given extra attention and effort. Perform 2 sets of as many repetitions as possible until fatigue. Use form as described by the ACSM Abdominal Curl. No metronome needed, just keep proper form and posture until fatigue. Rest 2-‐5 minutes between sets or until full strength has returned. 4. Running . Run for at least 20 minutes at 75% of VO2max. Intervals and short sprints should be included to add variety to workouts.
- 5. Progression should be maintained little by little from week to week. How much weight Heather progresses is dependent on the type of exercise and frequency that the exercise is performed. Heather should aim for a 2-‐5 pound increase in weight lifted every 2 weeks. Heather should be able to evaluate the success and benefits of the program by redoing the assessment and evaluating if scores have improved. Body Composition Currently, Heather’s BMI is 23.34, which is classified as average. Based on the sum of three skinfold sites, Heather’s current body fat composition is 25.89%. This falls within the normal range for women, which is 22-‐32%. One of Heather’s goals for body composition includes maintaining her body fat percentage and weight during the season and decreasing her percent body fat once the season is over. While in season, Heather should consider a diet that will be sufficient in supplying her with enough calories and energy so that she can compete on the tennis court. She should eat enough calories to sustain her weight but should make sure that these calories are coming from foods that are rich in nutrients and higher in protein content. Eating foods that are high in complex carbohydrates will supply her with the energy she needs to last through a whole match. Overall, Heather should focus on staying away from junk foods and trying to eat a well-‐balanced diet to ensure she is getting all if the essential nutrients her body needs. If Heather chooses that she would like to lose weight in the future, she should focus on losing no more than two pounds per week. Flexibility Range of motion and flexibility exercises should also be performed in order to keep muscles from becoming tight and to keep Heather flexible and also to prevent injury. Range of motion exercises include toe touches, quad pulls, hamstring pulls, abdominal lengthening, calf stretches, hip extension, and low back stretches such as the cat-‐cow stretch. These stretches will be beneficial for the types of exercises Heather will be doing. Flexibility exercises should be performed 5-‐7 Days a week. These stretches should be performed to tension but not pain and should be held for 15 to 30 seconds, 2-‐4 times for each muscle group. The types of muscles stretched should be slow static, major muscle groups. Toe Touches Quad Pull Hamstring Pull Ab Lengthening Calf Stretch Hip Extension Cat-‐Cow Progression should be maintained little by little from week to week. How much weight Heather progresses is dependent on the type of exercise and frequency that the exercise is performed. Heather should aim for a 2-‐5 pound increase in weight lifted every 2 weeks. Heather should be able to evaluate the success and benefits of the program by redoing the assessment and evaluating if scores have improved.
- 6. Based on Heather’s pre-‐assessment, here is a general overview of what types of thing she should focus on for each component of exercise: CATEGORY FREQUENCY INTENSITY TIME TYPE Cardiovascular 3-‐5 days per week 40/50/85% of HR Range or VO2 Range OR 55/65/90% of HR Max 12-‐16 RPE 20-‐60 minutes Large muscle groups Dynamic Activity Muscular Strength 2-‐3 days per week Volitional fatigue (MMF) OR Stop 2-‐3 reps before volitional fatigue 3 sets each of 8-‐12 repetitions 8-‐10 exercises, Include all major muscle groups Flexibility Minimal 2-‐3 days per week Ideal 5-‐7 days per week Stretch to tightness at the end of range of motion but not pain 15-‐30 seconds 2-‐4 times each stretch Static stretch all major muscle groups Since Heather is still in season, all objective and goals were met regarding fitness goals. Once the tennis season is over, Heather will begin training with more resistance training programs and maintenance exercises to keep her muscle tone and gain aerobic endurance.