In the quest to design an entire 12-week periodized program of training for Clark Kent, it is critical that a positive relationship is established with the new client. Clark is a seventeen-year-old junior high school student who seeks to gain strength and muscle mass in preparation for the upcoming football season scheduled three months away ( Mike, Kerksick, & Kravitz, 2015) . A good rapport can be established through excellent communication skills, personal interaction, and legitimate interest in the customer’s trepidation. With a good rapport, it is easy to get an understanding of the client’s fitness level, health history, and the current health together with their goals. Hence, trainers can achieve one of their core responsibilities of ensuring that their clients attain their objectives of integrating a fitness lifestyle into healthy living.
The initial step into the deliberation on Clark’s fitness lifestyle is performing an interview the result of which will allow the client to sign after reading the Informed Consent Form and our subsequent review of the health history questionnaire. Moreover, his basic data will be collected at that stage including his percentage of body fat, height, resting heart rate, and weight ( Gibson, Williams, Maitland, & McCunn, 2017) . It is during the same period that major underlying training principles and the trainer's philosophy not forgetting his present dietary behaviors and the modifications necessary to alter her eating patterns. After the orientation that includes a trip around the gym, the client is enlightened on the relevance of observing safety practices while exercising.
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The calculation of Clark’s target heart rate will follow after the gaining of the basic data. Thus,
THR = RHR + [(MHR – RHR) x Intensity]
Where,
THR = Target Heart Rate
RHR = Resting Heart Rate
MHR = Maximum Heart Rate
But,
Clark’s maximum heart rate was not measured; therefore it shall be computed using the traditional formula of 220 less his age and the intensity of 0.6 assumed.
Hence,
THR = 55 + [(203 – 55) x 0.6]
= 55 + [(203 – 55) x 0.6]
= 143.8 bpm
His body fat composition is most likely due to his poor diet and the inconsistency in training; hence, he was advised to modify his goal to 5% body fat percentage that will be compensated upon by mass gain. Since his position in the team is the running back, it was recommended to him that his weight should be reduced to 150lbs to allow him to be light and fast in the pitch. Additionally, he was advised to take more proteins and carbohydrates in his diet to enable him to gain mass and strength that is required ( Del Vecchio, & Sekendiz, 2017) . Clark was also given a list of foods that will be beneficial during his training period and which comprised Oily fish that are rich in omega III, milk, eggs, spinach, blueberries, beetroot, avocadoes, chia seeds, and broccoli.
During the first week of training, some beginners test will be carried on the client to determine the level of training at which he should begin and the results documented. These tests will in future be used to evaluate the effectiveness of the training program. Similar assessments will be conducted in the seventh week of training and the twelfth week. The tests will include;
Muscle Strength – One-rep-max bench press and leg press
Cardio Endurance – a 30-minute jog on the trade mill and step test for pulse recovery.
Flexibility – Reach/sit and zipper stretch
Muscle Endurance – One-minute max set pushups and sit-ups
The training program will be as indicated;
|
1 st and 2 nd Weeks |
Introduction to light exercises and equipment with an emphasis on safety and form. | 20 – 25 reps of stretching and cardio with 30 - 60 seconds rest. |
|
3 rd and 4 th weeks |
Confidence booster exercises using light weights. | 15 – 20 reps of consistent mobility/cardio routine with 15 – 30 seconds rest. |
|
5 th and 6 th Weeks |
Progressive increase in intensity, load, and duration. | Multiple joint movement exercises of 25 – 30 reps with 5 – 10 seconds rest. |
|
7 th , 8 th , and 9 th Weeks |
A gradual increase in the number of reps, load, and speed. The other fitness test to be conducted. |
30 – 35 reps with 5 – 10 seconds rest. |
| 10 th , 11 th , and 12 th Weeks | The capacity of aerobic endurance to be optimized. | Priority on lower weight resistance and a higher number of workouts with 35 – 40 reps with 5 – 10 seconds rest in between the reps. |
References
Del Vecchio, L., & Sekendiz, B. (2017). MANAGING RISKS OF TRAINING WITH KETTLEBELLS TO ACHIEVE OPTIMUM BENEFITS. ACSM's Health & Fitness Journal , 21 (2), 8-12.
Gibson, N., Williams, M., Maitland, C., & McCunn, R. (2017). A framework for progressing and regressing core training within athletic and general populations. Strength & Conditioning Journal , 39 (5), 45-50.
Mike, J., Kerksick, C. M., & Kravitz, L. (2015). How to incorporate eccentric training into a resistance training program. Strength & Conditioning Journal , 37 (1), 5-17.
