Clark has a background in athletics and still young as well, therefore, he is a dream client. He has also committed himself for three months before the start of senior high school football. During the initial consultation, I will explain to him the importance of the three-month commitment to getting him on track. I will also establish my fees, get him signed up and give him questionnaire on his health history and release of liability form at the next meeting. My nutritional strategy would consist of 5 high-calorie days and two low-calorie days. Moreover, depending on is metabolism and mesocycle, I suggest that he follows 1-2-3 or 1-2-4 macro-nutrients ratio. Whereas the higher intensity mesocycles warrant more carbs, the lower intensity one’s will not need as much fuel. I also suggest that Clark gets 160 grams of protein on a daily basis as well as fat from “healthy” fats such as olive oil.
As Clark’s professional trainer, I will be tasked with assessing his max presses by using bench press, squat, and deadlift. Primarily, we accomplish this by inquiring Clark himself on how much weight he can do ten reps of with proper form (Fleck, S. J., & Kraemer, 2014). Also, we chart the progress on a weekly basis to monitor the strength and lean body mass Clark is gaining as well as test his cardio and the time it takes him to run one mile. Finally, I will monitor Clark’s nutrition intake and chart out a nice eating schedule based on a new diet so that we know everything that is going into his body. This can be aided by keeping daily food logs for the first few days so that I have a reference point.
Method of evaluation
-Bench press max
The planned daily nutritional intake is:-
4:45 AM: Protein shake
5:00 AM: Circuit training and conditioning with 10-15 lbs. Conditioning vest.
6:00 AM: Protein shake, green apple, 8 oz. of water with creatine base and 30 minutes of cardio.
6:30 AM: 8 oz. of oatmeal, 40 grams of protein supplement and one green apple.
9:00 AM: 4 toasted white eggs and two whole eggs.
11:00 AM: Can of tuna, ½ cup of salad and two slices of bread.
1:00 PM: Strength and conditioning.
2:00 PM: Protein shake
3:00 PM: Protein shake and work out
4:00 PM: 6-8 ounces of red meat (lean), 6-8 ounces of vegetables, Red skin potato
6:00-7:00 PM: 6-8 ounces of fish or chicken, 6-8 ounces of vegetables
9:00 PM: Protein powder/mixed with glutamine, 8 ounces milk
According to Stones et al., (2006), building strength is the fundamental step to build body strength efficiently.
Exercise, sets, reps
Pull up three sets, eight repetitions
Deadlift 3 sets, eight repetitions
Romanian deadlift three sets, 12 repetitions.
Standing dumbbell press three sets and ten repetition
Lateral raises 3 sets and 12 sets.
Shrugs 2 sets and 5 repetitions.
Pushups burn out
Smith machine floor lockouts three sets, 12 repetitions.
Triceps rope extensions.
Leg press lineman drill.
Catch and drop.
Punching bag tackle.
EXERCISE SETS REPS (Rhea et al. 2002)
Medicine Ball Slams 3 sets and eight repetitions.
Medicine Ball Planks three sets after every 30 seconds.
Tire Flips three sets with 5 repetitions.
Medicine Ball Side Toss 3 sets repeated ten times each side.
Sledge Hammer Tire Drills 3 sets repeated ten times each side.
Kettle Bell Swings sets three repeated ten times.
Burpees 3 sets repeated ten times.
Deadlift 3 sets repeated 6-8.
Squats 3 sets repeated eight times.
Bench press three sets and 7 repetitions.
Monday: Quads, Hamstrings, Calves Wednesday: Pecs, Back, Abs/Lower Back Friday: Biceps, Triceps, Shoulders.
EXERCISES, REPS, AND SETS
Monday: Deadlift: 6 Sets, 8 Repetitions.
Stiff Leg Deadlift: 4 Sets, 8 Repetitions.
Seated Calf Raises 5 Sets, 8 Repetitions.
Wednesday: Bench Press a1: 6 Sets, 8 Repetitions.
Pull-Up a2: 6 Sets, 8 Repetitions.
Russian Twist: 3 Sets, 8 Repetitions.
Back Extensions: 3 Sets, 8 Repetitions.
Friday: Barbell Curl a1: 5 Sets, 10 Repetitions Close Grip Bench a1: 5 Sets, 10 Repetitions.
Military Press: 5 Sets, 10 Repetitions.
Fleck, S. J., & Kraemer, W. (2014). Designing Resistance Training Programs, 4E. Human Kinetics.
Rhea, M. R., Ball, S. D., Phillips, W. T., & Burkett, L. N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. The Journal of strength & conditioning research, 16(2), 250-255.
Stone, M. H., Sands, W. A., & Stone, M. E. (2006). Weightlifting: program design. Strength and Conditioning Journal, 28(2), 10.