This is an example of a client assessment and program design we created for an elite level volleyball player. All measurement ratings are based on gender (female) and age (20). As certified personal trainers the first thing we do is set up a client assessment followed by a meeting to discuss goals. We encourage the client to make both short-term (1 month) and long-term (6 month) expectations. We then establish the program based on their personal wants and sport specific needs.
We began the assessment by ensuring the client was fit to exercise. We did so by taking their heart rate and blood pressure. Both were well within the healthy standards set giving the go-ahead to start exercising. The next step was taking skinfold and anthropometric measurements. This determined that our client has excellent body composition. Body composition is important to test because it determines your fat-to-lean ratio of body mass. Unhealthy body composition is associated with increase health risks so it is important to keep your lean body mass high and your fat body mass low. After that we tested our client’s aerobic and musculoskeletal fitness. Both were determined to be very good as well. These components are important to overall fitness and health. Specifically a volleyball player needs a general baseline of good aerobic fitness to be able to maintain physical abilities the entire game. Musculoskeletal fitness is important for all the explosive power needed for hitting and blocking the ball. We then tested our client’s back fitness, which was determined to be very good. Back fitness is extremely important to general body health. For a volleyball player it is even more important because they use they back and core strength for every jump and hit, making it necessary to maintain a strong healthy back. Overall our client tested as above average in all categories. This is a great starting point for an athlete level athlete. Due to the nature of the sport we are going to work on continued improvement on total body fitness with a focus on improving their lateral agility, lower body power, and shoulder strength and stabilization.
One month goal:
Short term goal is to increase total body strength.
Six month goal:
Long term goal is to continue to make gains to strength and convert that to power. Overall to make substantial increases in lower body power and upper body power between seasons. Our client would like to increase their vertical jump to improve their blocking and make gains in their upper body strength to increase their power while hitting the ball.
Off-Season Program: Week 1-10. Goal: Increase upper and lower body strength and develop technique for power exercises
Pre-Season Program: Week 11-18. Goal: Convert strength into power.
In-Season Program: Week 19-22. Goal: Maintain gains made in the off-season.
Active Recovery Program: Week 23-24. Recovery exercises from stresses obtained during the competitive season.
For any questions about exercises check out our youtube channel:
www.youtube.com/user/FitnessBeyondLimits
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