This program includes cardiorespiratory and resistance training for a 20-year old female beginner athlete with a long term (6-month) goal of playing recreational volleyball. All proper baseline fitness exercises and testing were conducted in order to design this program specific to the client’s needs, education and past experience.
Program design for short term (1-month) goals
Short Term Goal: “I want to feel more comfortable in the gym by having a bit more background knowledge on the different exercise workouts that I can perform.”
Program design for longer term (6-month) goals
Long Term Goal: “I want to be able to increase my speed and power in order to play recreational volleyball.”
Resistance Training (6-months)
Mesocycle 1: Week 1-4 (Hypertrophy)
| Exercise | Muscle Group | Weight(%1RM) | Repetitions | Sets | Rest Between |
| Bench Press | Chest | 66-80% | 10-12 | 1-2 | 30-60s |
| Double Leg Press | QuadsHamstrings | 66-80% | 10-12 | 1-2 | 30-60s |
| Squats | QuadsHamstrings | 66-80% | 10-12 | 1-2 | 30-60s |
| ShoulderPress | Shoulders | 66-80% | 10-12 | 1-2 | 30-60s |
| Leg Curls | Hamstrings | 66-80% | 10-12 | 1-2 | 30-60s |
| Curl ups | Abdominals | N/A | 25 | 1-2 | 30-60s |
*2 days/week @ 1hr/session= 8 hours/mesocycle
*Hypertrophy Tempo: 2:1:2; high volume, short rest.
*N/A: not application, i.e., using body weight.
Mesocycle 2: Week 4-8 (Hypertrophy)
| Exercise | Muscle Group | Weight(%1RM) | Repetitions | Sets | Rest Between |
| Bench Press | Chest | 66-80% | 10-12 | 2 | 30-60s |
| Double Leg Press | QuadsHamstrings | 66-80% | 10-12 | 2 | 30-60s |
| Squats | QuadsHamstrings | 66-80% | 10-12 | 2 | 30-60s |
| Shoulder Press | Shoulders | 66-80% | 10-12 | 2 | 30-60s |
| Leg Curls | Hamstrings | 66-80% | 10-12 | 2 | 30-60s
|
| Curl ups | Abdominals | N/A | 25 | 2 | 30-60s |
| Planks | Abdominals | N/A | 30s | 2 | 30-60s |
*2 days/week @ 1.25hr/session= 10 hours/mesocycle
*Hypertrophy Tempo: 2:1:2; high volume, short rest.
Mesocycle 3: Week 8-12 (Strength)
| Exercise | Muscle Group | Weight(%1RM) | Repetitions | Sets | Rest Between |
| Bench Press | Chest | 80-95% | 6-10 | 2 | 2-5min |
| Double Leg Press | QuadsHamstrings | 80-95% | 6-10 | 2 | 2-5min |
| Squats | QuadsHamstrings | 80-95% | 6-10 | 2 | 2-5min |
| Shoulder Press | Shoulders | 80-95% | 6-10 | 2 | 2-5min |
| Leg Curls | Hamstrings | 80-95% | 6-10 | 2 | 2-5min |
| Bicep Curls | Biceps | 80-95% | 6-10 | 2 | 2-5min |
| Triceps Extension | Triceps | 80-95% | 6-10 | 2 | 2-5min |
| Curl ups | Abdominals | N/A | 30 | 2 | 2-5min |
| Planks | Abdominals | N/A | 45s | 2 | 2-5min |
*3 days/week @ 1.25hr/session= 15 hours/mesocycle
*Strength Tempo: 2:1:2; low volume, increased load, increased rest.
Mesocycle 4: Week 12-16 (Strength)
| Exercise | Muscle Group | Weight (%RM) | Repetitions | Sets | Rest Between |
| Bench Press | Chest | 80-95% | 6-10 | 2 | 2-5min |
| Double Leg Press | QuadsHamstrings | 80-95% | 6-10 | 2 | 2-5min |
| Split Squats | QuadsHamstrings | 80-95% | 6-10 | 2 | 2-5min |
| Shoulder Press | Shoulders | 80-95% | 6-10 | 2 | 2-5min |
| Leg Curls | Hamstrings | 80-95% | 6-10 | 2 | 2-5min |
| Bicep Curls | Biceps | 80-95% | 6-10 | 2 | 2-5min |
| Triceps Extension | Triceps | 80-95% | 6-10 | 2 | 2-5min |
| Lat Pull Downs (wide grip) | LatsTriceps | 80-95% | 6-10 | 2 | 2-5min |
| Curl ups | Abdominals | N/A | 30 | 2 | 2-5min |
| Planks | Abdominals | N/A | 60s | 2 | 2-5min |
*3 days/week @ 1.5hr/session= 15 hours/mesocycle
*Strength Tempo: 2:1:2; low volume, increased load, increased rest.
Mesocycle 5: Week 16-20 (Power)
| Exercise | Muscle Group | Weight (%1RM) | Repetitions | Sets | Rest Between |
| Bench Press | Chest | >90% | 2-6 | 3 | 3-5min |
| Double Leg Press | QuadsHamstrings | >90% | 2-6 | 3 | 3-5min |
| Split Squats | QuadsHamstrings | >90% | 2-6 | 3 | 3-5min |
| Shoulder Press | Shoulders | >90% | 2-6 | 3 | 3-5min |
| Leg Curls | Hamstrings | >90% | 2-6 | 3 | 3-5min |
| Bicep Curls | Biceps | >90% | 2-6 | 3 | 3-5min |
| TricepsExtension | Triceps | >90% | 2-6 | 3 | 3-5min |
| Lat Pull Downs(wide grip) | LatsTriceps | >90% | 2-6 | 3 | 3-5min |
| Curl ups | Abdominals | N/A | 30 | 3 | 3-5min |
| Planks | Abdominals | N/A | 60s | 3 | 3-5min |
*3 days/week @ 1.5hr/session= 18 hours/mesocycle
*Power Tempo: 1:1:3
*Fast concentric loading-phase, quick transition, slower eccentric phase.
Mesocycle 6: Week 20-24 (Power with some incorporation of Plyometrics)
| Exercise | Muscle Group | Weight (%1RM) | Repetitions | Sets | Rest Between |
| Bench Press | Chest | >90% | 2-6 | 3 | 3-5min |
| Lateral Box Jumps | QuadsGlutsHamstrings | N/A | 5-8 | 3 | 3-5min |
| Jumping Split Squats | QuadsGlutsHamstrings | N/A | 5-8 | 3 | 3-5min |
| Tuck Jumps | QuadsHamstrings | N/A | 5-8 | 3 | 3-5min |
| Bicep curls | Biceps | >90% | 5-8 | 3 | 3-5min |
| Triceps extension | Triceps | >90% | 5-8 | 3 | 3-5min |
| Curl ups | Abdominals | N/A | 30 | 3 | 3-5min |
| Planks | Abdominals | * lifting one leg off the ground for half of duration | 60s | 3 | 3-5min |
*3 days/week @ 1.75 hours/session= 21 hours/mesocycle
*Power tempo: 1:1:3
*Fast concentric loading-phase, quick transition, slower eccentric phase.
Cardiorespiratory Training (6-months)
When beginning a cardiorespiratory training program, it is important to develop a baseline fitness level in order to safely and efficiently increase aerobic fitness. The first 8 weeks of this training plan will be a walk/run program in Zone 1 to build an endurance foundation. Zone 1 definition is when the client will be exerting themselves at a range within 60-70% of their Heart Rate Reserve (HRR). HRR is defined as the difference between an individual’s estimated maximum heart rate and their measured resting heart rate. A simple way to think about HRR in regards to it’s training application is that it is the number of heart beats available for that individual while the are exerting themselves in physical activity.
Zone One (60-70% HRR)
Our Client:
HRmax = 220-20= 200 beats per minute (bpm)
HRR = HRmax– HRrest
HRR = 200-66
HRR = 134
Training Zone= % intensity (HRR) + HRrest
= (.60)(134) + 66
= 146
Training Zone= (.70)(134) + 66
=160
Zone One: 146- 160 bpm
Week 1-8 (Mesocycle 1-2)
Run: HR= 146-160bpm
Walk: HR < 146bpm
Warm up: 10 minutes easy walking
Cool Down: 5 minutes static stretching
| Wk | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 1 | Run 1 minWalk 2 minRepeat 10X | Resistance Training | Run 1 minWalk 2 minRepeat 10X | Resistance Training | Run 1 minWalk 2 minRepeat 10X | Rest | Rest |
| 2 | Run 2 minWalk 1 minRepeat 10X | Resistance Training | Run 3 minWalk 1 minRepeat 7XRun 2 min | Resistance Training | Run 4 minWalk 1 minRepeat 6X | Rest | Rest |
| 3 | Run 5 minWalk 1 minRepeat 5X | Resistance Training | Run 5 minWalk 1 minRepeat 5X | ResistanceTraining | Run 6 minWalk 1 minRepeat 4XRun 2 min | Rest | Rest |
| 4 | Run 8 minWalk 1 minRepeat 3XRun 3 min | Resistance Training | Run 9 minWalk 1 minRepeat 3X | Resistance Training | Run 10 minWalk 1 minRepeat 2XRun 8 min | Rest | Rest |
| 5 | Run 12 minWalk 1 minRepeat 2XRun 4 min | Resistance Training | Run 13 minWalk 1 minRepeat 2XRun 2 min | Resistance Training | Run 14 minWalk 1 minRepeat 2X | Rest | Rest |
| 6 | Run 16 minWalk 1 minRun 13 min | Resistance Training | Run 17 minWalk 1 minRun 12 min | Resistance Training | Run 18 minWalk 1 minRun 11 min | Rest | Rest |
| 7 | Run 20 minWalk 1 minRun 9 min | Resistance Training | Run 22 minWalk 1 minRun 7 min | Resistance Training | Run 24 minWalk 1 minRun 5 min | Rest | Rest |
| 8 | Run 27 minWalk 1 minRun 2 min | Resistance Training | Run 28 minWalk 1 minRun 1 min | Resistance Training | Run 30 min | Rest | Rest |
Weeks 8-16 (Mesocycle 3-4)
Run:
Easy: HR= 146-160bpm
Moderate: HR= 160-173bpm
Hard: HR= 173-187bpm
Walking= <146bpm
Warm up: 10 minutes light jogging/brisk walking
Cool down: 5 minutes brisk walking and 5 minutes static stretching
| Wk | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 9 | Resistance Training | Active Rest (Biking, swimming, or any other activity of your choice) | Resistance Training | Active Rest (biking, swimming or any other activity of your choice) | Resistance Training | Rest | Rest |
| 10 | Resistance Training. | Run 14 minutes easyWalk 2 minRun 14 minutes easy | Resistance Training. | Run 40 minutes easy | Resistance Training. | Rest | Rest |
| 11 | Resistance Training | (Run 1 min hardRun 2 min easy) x 5 | Resistance Training | Run 40 minutes easy | Resistance Training | Rest | Rest |
| 12 | Resistance Training | (Run 1 min hard,Run 2 min easy) x 5 | Resistance Training | Run 45 minutes easy | Resistance Training | Rest | Rest |
| 13 | Resistance Training | (Run 1 min hard,Run 2 min easy) x 5 | Resistance Training | Run 45 minutes easy | Resistance Training | Rest | Rest |
| 14 | Resistance Training | (Run 2 min hard,Run 2 min easy) x 3 | Resistance Training | Run 50 minutes easy | Resistance Training | Rest | Rest |
| 15 | Resistance Training | (Run 2 min hard,Run 2 min easy) x 3 | Resistance Training | Run 55 minutes easy | Resistance Training | Rest | Rest |
| 16 | Resistance Training | (Run 2 min hard,Run 2 min easy) x 3 | Resistance Training | Run 60 minutes easy | Resistance Training | Rest | Rest |
Week 16- 24 (Mesocycle 5-6)
Run:
Easy: HR= 146- 160bpm
Rest phase= 146bpm
Sprint phase= 187bpm
Walking= <146bpm
HILLS: Find a relatively steep, but safe hill to perform intervals. Start at the bottom and sprint up the hill for 10 seconds. Once you finish the sprint, immediately turn around and jog slowly back to the starting position. Immediately sprint up the hill again and repeat the prescribed reps.
Warm up: 10 minutes light jogging
Cool down: 5 minutes brisk walking and 5 minutes static stretching
| Wk | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 17 | Resistance Training | Active Rest (Biking, swimming, or any other activity of your choice) | Resistance Training | Active Rest (Biking, swimming, or any other activity of your choice) | Resistance Training | Rest | Rest |
| 18 | Resistance Training | (Run 2 min hard,Run 2 min easy) x 3Run 10 min mod. | Resistance Training | (Run 2 min hard,Run 2 min easy) x 3Run 10 min mod. | Resistance Training | Rest | Rest |
| 19 | Resistance Training | (Run 2 min hard,Run 2 min easy) x 4Run 10 min mod. | Resistance Training | HILLS(Sprint 10 sec x 5) x 1Run 10 min mod. | Resistance Training | Rest | Rest |
| 20 | Resistance Training | (Run 2 min hard,Run 2 min easy) x 4Run 10 min mod. | Resistance Training | HILLS(Sprint 10 sec x 5) x 1Run 10 min mod. | Resistance Training | Rest | Rest |
| 21 | Resistance Training | (Run 2 min hard,Run 1 min easy) x 5Run 10 min mod. | Resistance Training | HILLS(Sprint 10 sec x 5) x 2Run 10 min mod. | Resistance Training | Rest | Rest |
| 22 | Resistance Training | (Run 2 min hard,Run 1 min easy) x 5Run 10 min mod. | Resistance Training | HILLS(Sprint 10 sec x 5) x 2Run 10 min mod. | Resistance Training | Rest | Rest |
| 23 | Resistance Training | (Run 2 min hard,Run 30 sec easy) x 5Run 10 min mod. | Resistance Training | HILLS(Sprint 10 sec x 7) x 2Run 10 min mod. | Resistance Training | Rest | Rest |
| 24 | Resistance Training | (Run 2.5 min hard,Run 30 sec easy) x 5Run 10 min mod. | Resistance Training | HILLS(Sprint 10 sec x 8) x 2Run 10 min mod. | Resistance Training | Rest | Rest |