For this paper, I will develop a training program for 12-weeks to train Diana, who is a mother of two. Her training goal is to transform her body and look her best for a high school reunion, which is in three months. For the last nine years, she has not been exercising ever since she gave birth to her first child. My target as her trainer will be to assist her to attain her desired result leading to a healthy fitness lifestyle.
For the initial step, I would collect initial information relating to her age, gender, height, weight, percentage of her body fat, and resting heart rate. The exact figures for each metric are in the table above. I would then issue her with a questionnaire to fill with questions relating to her medical history, her target weight, and her current dietary habits. I would also require her to fill a liability form to cover myself as her trainer against any litigations in the event she does not disclose a crucial piece of information, especially relating to health. In case there was an issue or red flag, she would have to set up a doctor's appointment and get a release letter before starting the program.
Basing on the initial data collection, her BMI is about 27.4, which means she is overweight for her height and age. Diana also cites that before having the babies, she was comfortable with her weight of about 140lb, which is ideal for as the BMI shifts to about 24, which is normal. Her heart resting rate at 75 bpm is on the average for her age and activity level. Calculating the target heart rate (THR) zone for 75% and maximum heart rate of 85% using the Karvonen formula, we get a THR of 149 to 159 beats every minute (Fleck & Kraemer, 2004).
Her body fat concentration is at 31%, which is average for a woman of her age. A GXT examination is not necessary for her clear her to start the program basing on her level of fitness and health history (Fleck & Kraemer, 2004). Diana would also highlight her availability to attain her target weight within the three months; she will need to avail herself for three to four days each week. I would then collect her deposit payment that should be 50% before setting up the first training schedule.
In her case, the first two sessions will involve fundamental assessment, light cardio, and stretching (Fleck & Kraemer, 2004). I will then roll out the 3-months program to embark on helping her attain her desired result. The first two training periods will include use of dumbbells, easy machine workouts, body weight exercises and use of barbells to establish her movements, put emphasis on safety, and ensure proper body form (Fleck & Kraemer, 2004).
Initial Fitness Assessment
It will involve some tests for fitness to establish the training effectiveness once there is a comparison of these examination results with later trials. I will therefore record and keep it for future reference. After week 8 of the program, I will conduct another evaluation to assess the difference in the outcomes. The examination will encompass the strength and endurance of the muscles through leg and bench press, push-ups, and a max set of 60 seconds of sit-ups (Fleck & Kraemer, 2004). The light cardio will establish her tolerance level to intensity through performing a walk, jog, or bike riding for 12 minutes. After that I will record the pulse recovery.
The 12-week Periodized Training Program
It will a foundational macro-cycle that will center on developing muscle, burning fat as much as possible and involve mobility (Behm, 2007). The schedule below illustrates how I would plan to train her to attain the results.
Week 1: Introduction and Familiarization
Diana will perform the exercises in a circuit manner for three days; Monday, Wednesday, and Friday. On Monday, a warm-up for 10 minutes split into equally on the treadmill and stretching in a static position. Next, I would demonstrate the exercises before she does them. These will include 1 set of each for five reps and a 1-minute rest in between the sets. The workouts will be for back-squats, leg, bench, and overhead presses, dumbbell and hammer curls, leg-drops, overhead pull-downs, and squats. The cool-down will be 5 minutes stretching. On Wednesday, she will execute the same but with lighter weights. On Friday, she would do the fitness test round.
Week 2 - 6: Strength Development, Core, and Body Weight Workouts
It will be done within three days each week in the same circuit as the first week. Mondays will focus on building strength on the upper body. The warm-up will be similar to week one. Then, do three sets for 12 reps of deadlift and back-squats. Later, two sets of 15 repetitions each of leg press, leg curls and extensions, calf raises, and also intense cardio and yoga for about 20 and 15 minutes respectively(Wilson, 2015).
Wednesday will target the upper body with the same durations as Monday but with different exercises such as bench press, dumbbell triceps, barbell row, overhead press, and pull-downs (Wilson, 2015). Friday will include core workouts such as burpees, lunges, sit-ups, air-squats, and row for 20 minutes each. Stretching or yoga will also apply for 15 minutes both for Wednesday and Friday as the last exercises.
Week 7 - 9: Development of Strength and HIIT (High-Intensity Interval Training)
There will be an increase in the use of weights and a reduction in the number of repetitions of the same exercise per set (Behm, 2007). The days will be two subsequent days, most preferably Tuesday and Wednesday then jump to Friday. Tuesday and Wednesday will focus on upper and lower body respectively with similar exercise as week 2 to 6. However, the routine for Friday will shift to jumping rope for about 100 - 150 reps, burpees, kettle-bell swings, wall balls, and box jumps for 15 repetitions but only for one set each (Wilson, 2015). Diana will then run for 800 meters before cooling off on the treadmill for 300 seconds.
Week 10 - 12 Full Cardio, Multi-joint and Body Weight Workouts
It will involve four days of the week. For Monday, exercises will include the treadmill and row repeated for 10 minutes for three sets each. For Tuesday, Wednesday and Thurday, workouts will involve bodyweight routines including flutter-kicks, toe-touches, super-mans, walking lunges, star-jumps, push-ups, and burpees. Each exercise will for each two sets of 20 minutes each (Wilson, 2015). For the multi-joint, it will be on Saturday and will include deadlifts, back-squats for four rounds each with 15 reps and add cardio on the treadmill for half an hour.
Strategy for Nutrition
For Diana to fully achieve her desire, she will have to find the right balance between workouts and proper healthy diet. In the initial interview, she cites that she is not a fun of eating meat often. Therefore, we will supplement it with zoo-nutrients that are ideal for muscle growth. These include creatine, carnosine, and carnitine. She will also take products rich in natural fats, iron, zinc, iodine, vitamin B12 and D, and calcium.
She will also have to boost her protein intake to ensure that they support the growth of her muscles. I will recommend lean proteins that are easy and fast to prepare, considering her duties as a mother. Before cooking the food, she must measure the calorie intake and document it right from the start point of the program (Andrew & St. Pierre, 2018). For every meal, I will require her to consume about a fist of vegetables, one thumb of fat dense foods, a palm of foods with dense protein, and for carb density, it should be one cupped hand (Andrew & St. Pierre, 2018).
Hydration is also key to ensuring she achieves the right balance. The strategy of ISSA hydration will apply in her case. She will be required to consume one liter of water during the training sessions, take another liter after the exercises, and after each meal drink another two glasses of water. Diana already tries to eat clean and avoid junk or a large unnecessary portion; I believe that she will have an effortless transition
The training program is tailor-made to suit Diana's current fitness level and desired result. It is also a forward-looking strategy to encourage her to adopt a healthy lifestyle even after the 12 weeks by applying fitness concepts that gives her best physiological adaptation. Both strength and cardio are vital to ensure she maintains a good body shape. The weight resistance training also plays part in helping her body adapt to the stress exerted on the body to cause the changes. If that half-way through the program, there are no improvements noted; I will relook at it and redesign it the specific aspects that cause the derail.
Andrews,, R., & St. Pierre, B. (2018, June 25). Forget calorie counting: Try this calorie control guide for men and women. Retrieved from HYPERLINK "https://www.precisionnutrition.com/calorie-control-guide" https://www.precisionnutrition.com/calorie-control-guide
Behm, D. G. (2007). Periodized Training Program of the Canadian Olympic Curling Team. Strength and Conditioning Journal, 29(3), 24-31. doi:10.1519/00126548-200706000-00003
Fleck, S. J., & Kraemer, W. J. (2004). Designing resistance training programs. Champaign, IL: Human Kinetics.
Wilson, J. (2015). Practical Periodization. Retrieved from https://www.issaonline.com/blog/index.cfm/2011/7/16/practical-periodization
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