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Case Study One: Steve Rogers’ profile
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Case Study One: Steve Rogers’ profile
Client Profile: Steve Rogers Age: 27 Gender: Male Resting Heart Rate: 60 bpm Height: 6'0" Weight: 178 lb Body Fat Percentage: 11%
Steve Roger’s Heart rate using the Karvonen formula:
Target heart rate = [(maximum heart rate- resting heart rate) * intensity] + resting heart rate
To calculate the maximum heart rate for the 27-year old Steve, 220 beats per minute (bpm) is used to denote the maximum heart rate from childhood that declines at an estimated 1bpm per year. Given that Steve is 27 years old, the following is done:
Maximum heart rate = 220 – 27 (age)= 193
Resting Heart Rate: 60 bpm
For Steve Rodgers, we use the intensity:
60% intensity is used for minimum
80% intensity is used for maximum
Therefore:
@60% intensity: Target heart rate = [(193-60) * 60%] + 60= 139.8
@80% intensity: Target heart rate = [(193-60) * 80%] + 60=166.4
As shown above, the Steve Roger’s target heart rate for his training will range between 139.8 bpm and 166.4 bpm.
As indicated, at 27years, Roger’s maximum heart rate is193 bpm and he targets to add on weight and muscle within 12 weeks. Roger requires a full 12-week periodized training program that will help him meet his objective within the set period. Since he desires to put on some size and muscle, the training program will focus on improving his strength and engaging in an aerobics program. Subjecting Rogers to a strength training and aerobics program will not only improve his full body fitness and enhance his athletic performance, it will also increase his body strength as he intended. While formulating such a program will improve Roger’s performance, it is critical to observe the program intensity that provides him with a sufficient recover periods. Providing Steve Roger with appropriate recover periods within the training program will reduce the likelihood of getting injured during training or training excessively against the set target.
Therefore, to avoid injuries, the following training program will incorporate periodized training sessions that specify various types and volume of exercises, training duration and intensity, and the rest intervals within the 12-week training period in order to meet the specified training objectives. As given in Roger’s profile, he has been an avid runner, running three to four times per week as his only physical activity. Therefore, the training will entail building Roger’s endurance and stamina and improving the maximal strength to help him reach his end goal.
12-week periodized training program
The periodized program will consist of repeated segments and training that target specific training goals for Roger. Weeks 1 and 4 will focus on Roger’s hypertrophy and stamina, weeks 5 to 8 will focus on building client’s basic strength and lastly weeks 9 to 12 will focus Roger’s strength and body power.
Weeks 1-2
Start with a warm-up lasting to a maximum of 10 minutes. The warm-up involves cardiovascular activities before starting weight training. Additionally, the warm-up should entail engaging several sets before engaging in the working sets.
Day 1Day 2Day 3 Chest, Triceps, and AbsBack, Biceps and CalvesLegs, Shoulders, and AbsDumbbell Bench Press: three sets, 8-12 reps per set.
Barbell Incline Bench Press Medium Grip: two sets, 8-12 reps per set
Decline Barbell Bench Press: two sets, 8-12 reps per set.
Triceps Pushdown: three sets, 8-12 reps per set.
Standing Overhead Barbell Triceps Extension: two sets, 8-12 reps per set
Crunches: three sets, 12-15 reps per set.
Wide-Grip Lat Pulldown: three sets, 8-12 reps per set.
Seated Cable Rows: two sets, 12-15 reps per set.
Back Extensions: two sets, 12-15 reps per set
Barbell Curl: three sets, 12-15 reps per set
Dumbbell Alternate Bicep Curl: two sets, 12-15 reps per set.
Seated Calf Raise: three sets, 12-15 reps per set
Leg Extensions: two sets,12-15 reps per set
Seated Leg Curl: two sets, 12-15 reps per set.
Leg Press: two sets, 12-15 reps per set
Barbell Shoulder Press: two sets, 8-12 reps per set
Side Lateral Raise: three sets, 8-12 reps per set
Seated Bent-Over Rear Delt Raise: three sets, 8-12 reps per set.
Flat Bench Lying Leg Raise: three sets, 12-15 reps per set. WEEK 2-4
Again, warm up for about 10 minutes concentrating on cardiovascular activities to prepare for weight training. Within the two weeks, perform daily 20 minutes cardiovascular exercises. Additionally, warm up for multiple sets before proceeding to the working sets.
Day 1Day 2Day 3 Chest, Triceps, and AbsBack, Biceps and CalvesLegs, Shoulders, and AbsDumbbell Bench Press: three sets, 8-12 reps per set.
Dumbbell flyes: three sets, 8-12 reps per set
Incline dumbbell flyes: three sets, 8-12 reps per set.
Triceps Pushdown: three sets, 8-12 reps per set.
Dips - Chest Version: three sets, 8-15 reps per set
Crunches: three sets, 12-15 reps per set.
Lying Dumbbell Tricep Extension: three sets, 8-12 reps per set.
Bench Dips: three sets of 8-12 reps
Underhand Cable Pulldowns: three sets, 8-12 reps per set
Wide-Grip Lat Pulldown: three sets, 8-12 reps per set.
Back Extensions: three sets, 12-15 reps per set
Reverse Grip Bent-Over Rows: three sets, 12-15 reps per set.
Bent Over Barbell Row: 3 sets, 12-15 reps per set
Barbell Curl: three sets, 12-15 reps per set
Dumbbell Alternate Bicep Curl: three sets, 12-15 reps per set.
Bent Over Barbell Row: three sets, 12-15 reps per set
Standing Calf Raise: three sets, 15-20 reps per set
Leg Extensions: three sets,12-20 reps per set
Seated Leg Curl: three sets, 12-20 reps per set.
Barbell Shoulder Press: three sets, 8-15 reps per set
Seated Bent-Over Rear Delt Raise: three sets, 8-15 reps per set.
Barbell Squat: three sets, 15-20 reps per set
Barbell Hack Squat: three sets, 15-20 rep per set
Hanging Leg Raise: three sets, 12-15 reps per set.
Weeks 4-6
Begin with warm up for 5-10 minutes cardio exercises before proceeding to weight training. Before proceeding to working sets, start with an initial warm up by engaging several sets. Increase cardio exercise to three sessions daily every week. Start with the first 20-minute cardio exercise 20 minutes prior to partaking the last evening meal.
Day 1Day 2Day 3 Chest, Triceps, and AbsBack, Biceps and CalvesLegs, Shoulders, and AbsBarbell Incline Bench Press - Medium Grip: three sets, 8-12 reps for each set.
Incline Dumbbell Flyes: three sets, 8-12 reps for each set.
Dumbbell Bench Press: three sets, 8-12 reps for each set.
Dumbbell Flyes: three sets, of 8-12 reps for each set.
Standing Overhead Barbell Triceps Extension: three sets,8-12 reps for each set.
Tricep Dumbbell Kickback: three sets, 10-12 reps for each set.
Reverse Grip Triceps Pushdown: Three sets, 10-12 reps for each set.
Crunches: three sets, 15-20 reps for each set.
Chin-Up: three sets, 6-12 reps for each set.
T-Bar Row with Handle: three sets, 8-12 reps for each set.
Upright Barbell Row: three sets, 8-12 reps for each set.
Back Extensions: three sets, 12-15 reps for each set.
Preacher Curl: three sets, 8-12 reps for each set.
Alternate Incline Dumbbell Cur...