Design training programs for the following sample clients. Be specific. Provide details for the type of exercise, duration, sets, reps, rest intervals, and so on. A coach or athlete should be able to take your program and put it into practice without having to contact you for clarity of further explanation. Provide a brief explanation for WHY you’ve outlined a particular program. The WHY provides the rationale for your recommendations. Hint: if you emphasize an endurance component, but you list exercises and routines to mainly develop power, then you need to rethink your recommendations for the exercises/activities.
1. Doug Stevens is a high school senior looking to walk on to a Division I men’s soccer team. He has been told by his high school and club coach that he needs to improve on his speed, explosiveness, and agility. Doug would also like to improve his upper body strength. Design a sample 12-week program that will help Doug reach his goals.
2. Jennifer Jones is the star softball pitcher for a major University. She tore her ACL during the off-season playing basketball. She has been cleared by her physical therapist to begin training. Design a 12-week program that will help Jennifer prepare for the upcoming season.
3. Phil Phillips is a red shirted sophomore for a college volleyball team. He dislocated his right shoulder during the pre-season and has been cleared by his physical therapist to begin training. Design a sample 12-week program that will help Phil get back in the game.
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Introduction:
The following programs are designed to help three different athletes with specific goals and needs. Each program takes into consideration the athlete’s injury history, sport, and position. The programs provide detailed exercises, duration, sets, reps, rest intervals, and a brief explanation of why each exercise was chosen.
1. Doug Stevens:
Goal: Improve speed, explosiveness, agility, and upper body strength in order to walk on to a Division I men’s soccer team.
Program:
Weeks 1-4: emphasis on speed and agility.
Warm-up: 5 min. light jog
Drills:
– 5 sets of 50-yard sprints (30sec rest between sets)
– 3 sets of 20-yard shuttle runs (60 sec rest between sets)
– 3 sets of ladder drills (60 sec rest between sets)
– 3 sets of bear crawls (30 sec rest between sets)
– 3 sets of lateral lunge walks (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps barbell bench press (60 sec rest between sets)
– 3 sets of 10 reps standing military press (60 sec rest between sets)
– 3 sets of 10 reps dumbbell curls (30 sec rest between sets)
– 3 sets of 10 reps dumbbell tricep extensions (30 sec rest between sets)
Weeks 5-8: emphasis on explosiveness and agility
Warm-up: 5-minute light jog
Drills:
– 5 sets of 30-yard sprints (30 sec rest between sets)
– 3 sets of 5 reps single leg box jumps (60 sec rest between sets)
– 3 sets of 20-yard shuttle runs with a 10lb weight vest (60 sec rest between sets)
– 3 sets of 5 reps depth jumps (60 sec rest between sets)
– 3 sets of 5 reps broad jumps (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps dumbbell split squats (60 sec rest between sets)
– 3 sets of 10 reps dumbbell lunges (60 sec rest between sets)
– 3 sets of 10 reps dumbbell shrugs (30 sec rest between sets)
– 3 sets of 10 reps cable bent-over rows (30 sec rest between sets)
Weeks 9-12: emphasis on upper body strength and agility
Warm-up: 5-minute light jog
Drills:
– 5 sets of 40-yard sprints (30 sec rest between sets)
– 3 sets of 10 reps medicine ball slams (60 sec rest between sets)
– 3 sets of 20-yard walking lunges with a twist at the end (60 sec rest between sets)
– 3 sets of 10 reps kettlebell clean and presses (60 sec rest between sets)
– 3 sets of 10 reps push-ups (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps dumbbell incline bench press (60 sec rest between sets)
– 3 sets of 10 reps dumbbell flys (60 sec rest between sets)
– 3 sets of 10 reps standing barbell curls (30 sec rest between sets)
– 3 sets of 10 reps cable tricep extensions (30 sec rest between sets)
Explanation: This program is designed to improve Doug’s speed, explosiveness, agility, and upper body strength. Each phase of the program builds on the previous phase, creating a progression that will help Doug achieve his goals.
2. Jennifer Jones:
Goal: Prepare for the upcoming softball season after tearing her ACL while playing basketball during the off-season.
Program:
Weeks 1-4: emphasis on range of motion and stability
Warm-up: 5-minute light jog
Drills:
– 3 sets of 10 reps bodyweight squats (60 sec rest between sets)
– 3 sets of 10 reps lunges with a twist (60 sec rest between sets)
– 3 sets of 30 sec single leg glute bridges (30 sec rest between sets)
– 3 sets of 30 sec plank (30 sec rest between sets)
– 3 sets of 20 hip bridges (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps dumbbell step-ups (60 sec rest between sets)
– 3 sets of 10 reps dumbbell Romanian deadlifts (60 sec rest between sets)
– 3 sets of 10 reps lat pulldowns (30 sec rest between sets)
– 3 sets of 10 reps dumbbell rows (30 sec rest between sets)
Weeks 5-8: emphasis on strength and stability
Warm-up: 5-minute light jog
Drills:
– 3 sets of 10 reps side steps with a band (60 sec rest between sets)
– 3 sets of 10 reps box jumps (60 sec rest between sets)
– 3 sets of 30 sec single leg deadlifts (30 sec rest between sets)
– 3 sets of 30 sec heel walks (30 sec rest between sets)
– 3 sets of 20 star jumps (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps barbell squats (60 sec rest between sets)
– 3 sets of 10 reps barbell deadlifts (60 sec rest between sets)
– 3 sets of 10 reps bench press (30 sec rest between sets)
– 3 sets of 10 reps dumbbell shoulder press (30 sec rest between sets)
Weeks 9-12: emphasis on power and sport-specific training
Warm-up: 5-minute light jog
Drills:
– 3 sets of 10 reps jump squats (60 sec rest between sets)
– 3 sets of 10 reps box jumps with a weighted vest (60 sec rest between sets)
– 3 sets of 30 sec side planks (30 sec rest between sets)
– 3 sets of 30 sec jumping jacks (30 sec rest between sets)
– 3 sets of 20 reps medicine ball chest passes (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps dumbbell step-ups onto a box (60 sec rest between sets)
– 3 sets of 10 reps barbell lunges (60 sec rest between sets)
– 3 sets of 10 reps cable chest flies (30 sec rest between sets)
– 3 sets of 10 reps medicine ball overhead throws (30 sec rest between sets)
Explanation: This program is designed to help Jennifer prepare for the upcoming softball season after tearing her ACL while playing basketball in the off-season. The program gradually builds strength while focusing on stability and range of motion, then moves towards power and sport-specific exercises that will help her return to peak performance.
3. Phil Phillips:
Goal: Get back in the game after dislocating his right shoulder during pre-season.
Program:
Weeks 1-4: emphasis on range of motion and stability
Warm-up: 5-minute light jog
Drills:
– 3 sets of 10 reps single arm dumbbell chest press (60 sec rest between sets)
– 3 sets of 10 reps shoulder external rotations (60 sec rest between sets)
– 3 sets of 10 reps banded pull-aparts (30 sec rest between sets)
– 3 sets of 30 sec plank (30 sec rest between sets)
– 3 sets of 20 hip bridges (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps kettlebell goblet squats (60 sec rest between sets)
– 3 sets of 10 reps dumbbell Romanian deadlifts (60 sec rest between sets)
– 3 sets of 10 reps lat pulldowns (30 sec rest between sets)
– 3 sets of 10 reps dumbbell rows (30 sec rest between sets)
Weeks 5-8: emphasis on strength and stability
Warm-up: 5-minute light jog
Drills:
– 3 sets of 10 reps single arm dumbbell shoulder press (60 sec rest between sets)
– 3 sets of 10 reps scapular push-ups (60 sec rest between sets)
– 3 sets of 30 sec single arm dumbbell farmer carry (30 sec rest between sets)
– 3 sets of 30 sec heel walks (30 sec rest between sets)
– 3 sets of 20 star jumps (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps barbell squats (60 sec rest between sets)
– 3 sets of 10 reps barbell deadlifts (60 sec rest between sets)
– 3 sets of 10 reps bench press (30 sec rest between sets)
– 3 sets of 10 reps dumbbell shoulder press (30 sec rest between sets)
Weeks 9-12: emphasis on power and sport-specific training
Warm-up: 5-minute light jog
Drills:
– 3 sets of 10 reps medicine ball slams (60 sec rest between sets)
– 3 sets of 10 reps kettlebell swings (60 sec rest between sets)
– 3 sets of 30 sec side planks (30 sec rest between sets)
– 3 sets of 30 sec jumping jacks (30 sec rest between sets)
– 3 sets of 20 reps scapular retraction pulls (30 sec rest between sets)
Strength Training:
– 3 sets of 10 reps dumbbell step-ups onto a box (60 sec rest between sets)
– 3 sets of 10 reps barbell lunges (60 sec rest between sets)
– 3 sets of 10 reps cable chest flies (30 sec rest between sets)
– 3 sets of 10 reps medicine ball overhead throws (30 sec rest between sets)
Explanation: This program is designed to help Phil get back in the game after dislocating his right shoulder during pre-season. The program gradually builds strength while focusing on stability and range of motion, then moves towards power and sport-specific exercises. Focusing on upper body strength would be important, and exercises that isolate the shoulder, while also working the stabilizing muscles and mobility would be included to ensure he is match-fit in time for the season.
