8/4/2019 Strength Training Program

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Strength Training Program

Client description:

Name: Maurice Greene

Gender: Male

Age: 22

Clients lifestyle: lives an active life; takes part in archery, martial arts, horseback

riding and outdoor activities.

Clients wants, likes and concerns: wants to win the 100m/200m S.A.

championships in 2012 and qualify for the Olympics the same year. Likes

training and pushing himself to the limit and at the same time concerned that he

might over-train and end up not qualifying for the Olympics.

Trainers goals: to create a sports specific program that will strengthen all hismajor and minor muscle groups. To add an additional 5kg to his current weight

of 65kg. To make his goals a reality by doing all that I can to assist him physically

and emotionally and to motivate him by showing him his progress after every 4

week cycle.

Medical history: Clear medical record.

Current FITT principles:

Frequency trains 4 times a week Intensity intermediate level Time - 1 and a half hours Type resistance

Trainers FITT principles:

Frequency 5 times a week Intensity late intermediate level Time 1 hour Type resistance, core stability, cardio

Progression:

1. To gradually cut down the rest period in between reps from 1 and a halfminutes to 1 min.

2. To increase his weight load by 5kg every 4th cycle until he reaches hismaximum potential and then maintaining this once it is achieved.

3. To increase the difficulty of the warm-up by pre-exhausting him slightly.Warm-up:

1. Initially 1 minute of jogging on the spot for the first 4 weeks.2. 10 minutes of whole body stretching

Cool-down: 15 min Core stability training followed by slow jogging on the treadmillat a low intensity.

8/4/2019 Strength Training Program

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Exercise Sets Reps Intensity Muscle

Sit-ups 2 15 2 kg Rectus abdominus, external oblique

Crunches 2 15 - External+internal oblique

Jumps squats 4 8 40 kg Rectus femoris, gracilis, vastus

lateralis+medialis+intermedius,

adductor longus+magnus, gluteus

maximus+medius,

Lunges 4 8 40 kg

Eccentric curls 4 8 - Semitendinosus, biceps femoris

(long+short head), semimembranosus

Good

mornings

4 8 60 kg Semitendinosus, semimembranosus,

biceps femoris (long+short head),

gluteus mximus

One leg toe

raises

4 15 - Triceps surae

Standing calf

raises

4 15 30 kg Triceps surae, plantaris, soleus,

gastrocnemius (lateral+medial head)

Planks 4 - 1 min Rectus abdominus, external oblique,

middle deltoid, triceps brachii,

thoracolumbar fascia

Reverse

planks

4 - 1 min Deltoid, latissimus dorsi, trapezius,

infraspinatus, teres major+minor,

thoracolumbar fascia, biceps femoris

(long+sort head), semimembranosus,

Semitendinosus, gluteus maximus,

triceps surae

Declined

exercise ball

Push-ups

4 15 - Pectoralis major, serratus anterior,

anterior deltoid, anconeus, triceps

brachii (long+medial head),

Push-ups 4 15 -

Tricep dips 4 15 5 kg Triceps brachii, anconeus

Seated

dumbbell

triceps ext

4 8 20 kg Triceps brachii, anconeus,

Lateral

dumbbell

raises

4 8 20 kg Deltoid, trapezius (superior+medial

portion)

Alternate

front arm

raises

4 8 20 kg Deltoid (anterior+medial), pectoralis

major clavicular head