Training Period Design

As a client with an athletic background, the efforts by Steve to have muscles prove to be quite challenging. With a weight of 178 lb and a body fat percentage of 11% depicted in athletes, an evaluation of these figures from the client requires the need to concentrate at increasing the B/F percentage to between 14-17% acceptable for men. As a professional consultant, the onset of the periodized training would focus initially on explaining to Steve on the need for discipline through the twelve-week program (Pacheco, 2013). Through experience, the training would go this long so as to engage the client wholly and ultimately achieve the desired results of muscle gain. It is during this time that the fundamental requirements set forth to start the program would be verified. The requirements such as agreement of fees for signing up and provision of training guidelines would be in course. Furthermore, a questionnaire on his health history would also be issued as a source of data collection with regard to his health.

On the first appointment with Steve, completion of release liability form would become necessary to also create more time to assess the previous health questionnaire handed out. Any health concerns mostly coming from his doctor would be addressed effectively meaning that his doctors release form would first be considered before start of the exercise. In the whole exercise, frequent reports by Steves doctor with regard to his health would be important. The start of the program would be signaled with circumference, body weight and fat percentage calculations and measurements. These figures would assist in assessing Steves progress in the entire exercise while keeping track of any changes in his physique and mentality.

Application of discipline in following the recommended enclosed program would acknowledge that Steve has a low intensity and low volume training in the first mesocycle. It would ensure that the nature of the design would seek to have an increase in ligament and tendon strength at the end of the exercise (Venuto, 2013). As a professional, ones understanding of willingness of the client to follow the program is critical, if the set objectives are bound to be achieved. Since the foundation for the training is set, there would be an increase in volume and intensity levels in a focused routine that will seek to increase the growth of muscles. Next in line would be engaging of strength limits through the introduction of intense levels of a mesocycle that also exhibits low volumes. After that introduction, positive response from the first mesocyclic field would advocate for a reassessment of Steves goals and to this effect, a way forward can be charted.

A nutritional strategy suitable for Steve would entail several days of high calorie diet and only two days of low calories. My recommendation would go for a 1-2-4 or a 1-2-3 macro-nutrient ratio that would depend on Steves mesocycle and a consequent metabolism. The reason for the increased intensity of mesocycles points out to the need for carbs while the lower intensity would simply be deficit of much fuel (Physiology: Nature, 2013). The proposal would be to recommend a daily protein diet of 150 grams and supply of hemp and olive oil would also ensure that he gets healthy and natural fats. Obtaining data of caloric requirements for Steve would require that he keeps a detailed and systematic food log for a period of say three to five days. Afterwards, an assessment of the client in terms of progress can then be looked into (Niederbracht, 2006). The record from the food log would also aid me as a professional in making any necessary readjustments with regard to the diet as the food log provides a point of reference.

Training Program

Week 1-3

(Training on Strength) Week 4-9

(1st Mesocycle) Week 10-12

(Second split of Mesocycle)

Monday Monday Monday

Squat and Leg Press:

In order: 10-20/ 1-3

T-bar row:

10-20/1-3

Cable Pushdowns:

10-20/1-3

Exercising reps sets

Squatting:

5-10/4

Deadlifting Stiff leg:

5-10/4

Leg curling: a1 10/ 2

Leg extension a2 10/ 2

Calf raised while seating 5/2

Calf raised while standing 10/2 Exercising reps sets

Dead lift:

5-10/4

Stiff leg:

5-10/4

Calf raised while seating 5/2

Calf raised while standing 10/2

Wednesday Wednesday Wednesday

Back Extensions:

20/1-3

Crunches:

15/1-3

Leg curls:

15-20/1-3

Upright calf raises:

10-15/1-3

Back Extensions:

10/3

Preacher Curling:

8-10/2

Inclined bench press:

10-12/4

Russian twist:

8/3

Pec deck:

12/2 Back Extensions:

10/3

Preacher Curling:

8-10/2

Inclined bench press:

10-12/4 a1

Friday Friday:

Friday:

Seated DB Curling:

10-15/1-3

Bench Inclined Press:

10-15/1-3

DB Shoulder Pressed:

10-15/1-3 Pull ups:

10-12/3

Lateral raises:

10-12/2

DB Shoulder Presses:

10-12/2

Tri-Extensional Lying:

10-12/3

Cabled Rows:

10-12/3

Pull ups:

10-12/3

Lateral raises:

10-12/2

Closed Grip bench:

5/4 a2

The military press:

8/3

Barbell Curling:

5/3 a1

The week 1-3 exercises are performed in a cyclic manner for proper flow of blood through the muscles. The exercises seek to achieve various strengths in the respective days. For instance on Monday, we have the quads, backs and pecs to gain strength and muscle as for Wednesday there is the triceps, biceps and hamstrings and lastly for Friday, there is lower back shoulders, calves and the abs (Niederbracht, 2016). A1 and A2 simply denote that these modes of exercises to be executed in superset manners. A1 requires that you do one set of exercises and A2 you perform the other while at rest

Aerobics:

Week 1-3 Week 4-9 Week 10-12

Tuesday and Thursday:

30-40 minutes of running. Tuesday:

1 minute jogging/ 1 minute sprinting/ totaling to 5 minutes. For every subsequent week, one minute should be added.

Thursday:

30-40 minutes of running Tuesday:

40 minutes of running

Saturday:

1 minute jogging/ 1 minute sprinting/ totaling to five minutes Saturday:

1 minute jogging/ 1 minute sprinting/ totaling to five minutes.

For every subsequent week, one minute should be added (Pacheco, 2016).

Saturday:

1 minute jogging/ 1 minute sprinting/ totaling to 10 minutes. For every subsequent week, one minute should be added.

References

Niederbracht, Y., Shim, A., & Paternostro-Bayles, M. (2006). Muscular Fatigue of the Shoulder Rotator Muscles Prior To and After an Endurance Based Strength Training Program. Medicine & Science In Sports & Exercise, 38(Supplement), S286. http://dx.doi.org/10.1249/00005768-200605001-01240

Pacheco, B. & Russell, P. (2016). Effects of a Ten-Week Periodized Resistance Training Program on Speed in High School Athletes. Medicine & Science In Sports & Exercise, 48, 937. http://dx.doi.org/10.1249/01.mss.0000487804.67246.ac

Physiology: Bulging muscles gain strength. (2013). Nature, 499(7458), 257-257. http://dx.doi.org/10.1038/499257a

She, J., Nakamura, H., Makino, K., Ohyama, Y., & Hashimoto, H. (2014). Selection of suitable maximum-heart-rate formulas for use with Karvonen formula to calculate exercise intensity. International Journal Of Automation And Computing, 12(1), 62-69. http://dx.doi.org/10.1007/s11633-014-0824-3

Venuto, T. (2013). Burn the fat, feed the muscle: A 30-day plan to shed fat, get lean, and transform your body for good. Toronto: Random House Canada.