Here’s an example of a training program our personal trainers put together for clients Roosevelt and Gloria.
Note: These programs below are basic outlines of the types of programs our trainers can provide. Every program is specifically tailored for each person after completion of the pre-assessments, so these programs below may not be specifically suited for you.
Microcycles
* These microcyles represent weekly intensities over a 6 month period.
Mesocycles
* These macrocycles show progression within the program every 3 weeks to avoid plateau and increase gains.
Macrocycles
* A macrocycle is composed of all microcycle, and mesocycles. It shows progression of the workouts over the 6 month period.
Based on the fitness assessment result from Roosevelt and Gloria, the following program has been designed specific to their goals.
Gloria’s short term goals were to feel less winded when walking up stairs, and to build strength to be able perform activities of daily living. Her long term goals were to prevent falls and to feel happier and healthier.
Roosevelt’s short term goals were similar to Gloria’s but he also wanted to be able to touch his toes. His long term goals were to reverse his cardiovascular health and to lose 10 lbs.
Below is an example of a 1 month overview of Gloria’s schedule. All main target areas (Aerobic, Strength, and Flexibility/Balance) are included in her program. Her personal trainer was able to accommodate the schedule to the times that worked best for her. The trainer kept her training schedule consistent throughout the 6 month program so that it was easy to get into a routine.
Note: The combo class includes all elements of the target areas in a fun easy intensity circuit.
This expanded microcycle outlines the types of exercises she would be doing for each component and what days she does them. It also outlines which sessions are with her personal trainer, and which are group classes.
Below are some examples of flexibility, resistance, and cardio exercises. These examples were provided for our other client example, Roosevelt.
* Flexibility was performed at the end of each personal training session, above are examples of the stretches the trainer would go through with Roosevelt. The group yoga classes are another great way to improve flexibility and balance.
* Above is an example of Roosevelts week 1 – 4 resistance training program. The exercises were chosen to target all major muscle groups with low resistance, easy intensities. Throughout the 6 month program, a linear progression of these exercises occurs. Slight modifications in the type of exercise, the resistance, the reps, the sets, rest and tempo occur. See below for the full 6-month resistance training program.
* Above is an example of Roosevelts week 1-4 cardiorespiratory program. As you can see the intensity is low (light-moderate). Roosevelt had been previously active before coming to us at Extended Life Fitness, but we made sure to keep things simple in order for him to fully adapt to the types of exercises.
Below is the full 6 month resistance training program for Roosevelt. The beginning starts with low resistance, simple exercises that are all performed while sitting. The emphasis was on becoming use to the movements to achieve full benefit.
* Weeks 4 – 8 were similar to weeks 1-4 but with alterations in tempo, repetitions and sets.
* In weeks 8 – 12 some alterations in the exercises increased the intensity slightly. Reps were lowered to again become familiar with the new exercises. A transition into standing exercises can be found during these weeks.
* In week 12-16 there is a transition to a standing squat (not in a squat rack). No resistance was used, only body weight. Roosevelt had previously been strengthing his quadriceps though a series of other exercises in the previous weeks. He verbally said that there was no way he would have been able to do this in week 1, and he felt that the simpler exercises prior helped! Go Roosevelt Go!
* Weeks 16 – 20 the trainer introduced dead lifts for his hamstrings. The trainer kept the load light, with only 10 lbs and only 2 sets. Roosevelt really enjoyed these after the first week. He made sure to continue to partake in the yoga classes to stretch out those hamstrings. The trainer went through a thorough stretching program at the end of each resistance session also.
* In the final weeks of his program, Roosevelt expressed how excited he was about feeling stronger. His wife had noticed his ease around the house which made him feel even better about partaking in this program. The trainer incorporated push ups into this final 4 weeks and by the end Roosevelt was doing push ups on his feet! We are so proud of all the hard work he has done, and are happy to say that Roosevelt reached all his goals!
Throughout the whole 6 month program, the trainer ensured that the rest between each set and exercise was consistent at 60 minutes. They wanted to make sure there was enough time for the muscles to recover and to adapt. The client found this beneficial because he was able to focus on the exercises when performing them, making sure he did them correctly while knowing he was going to get enough rest.