Choose an individual (specific type of athlete, general population, individual with a specific functional limitation) that you would like to design a training program for.This can be a real individual or a made up individual. Provide a thorough background of your subject including sport and position type if applicable, age, training status, needs, and primary goals.
Include any baseline information relevant to your client’s goals (i.e. 1RM, height, weight, body fat, etc.)
Describe the general approach/philosophy you are using to design their program and how you will progress them.
The program you design should consist of 16-weeks with mesocycles and microcyles based on the subject’s goals. Be sure to include the following:
Exercises to be performed
Sets/Repetitions
Load (% 1 RM)
Testing/assessment days if applicable
You don’t need to include conditioning or aerobic activity (sprints, running, etc.)
Must show PROGRESSION!!!
Make sure your workout program is appropriate with respect to:
Design meets needs of goals/training phase
Training status
Principles of specificity and progressive overload
Rationale: You must provide a rationale for why you chose your specific program.
Tables must be included (the summary table as described in class).
Tables for each week or phase.
I must be able to determine exactly what your client is doing for every workout for the full 16 weeks!
Format:
The format should be written as a paper (i.e. paragraphs, not bullet points) with tables embedded. Each table should be accompanied by a written description/rationale.The length of the paper is irrelevant as long as it meets the other requirements.
GRADING:
Training Program:
Complete description of population/training goals: 15 points
Program design complete, consistent with goals/needs:25 points
Demonstration of progression25 points
Organization of information:10 points
Rationale:25 points___
100 points
Attached is information and examples of the TABLES required in the paper:
http://www.thehealthygamer.com/2013/06/12/nasm-stu…
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