Personal  Training  Program  Design    

 Fitness  Specialist:  Tam  Meuwissen     tmeuwiss@gustavus.edu   (952)  994-­‐1265  Client:  Heather  Annis         hannis@gustavus.edu     (507)  995-­‐5462        

Age:  22         Gender:  Female  Height:  5’  7”       Resting  Blood  Pressure:  118/56      Weight:  135       Resting  Heart  Rate:  64  BPM      

Special  Considerations:  Client  has  had  ACL  reconstructive  surgery  on  her  left  knee  and  a  shoulder  impingement  in  her  right  arm  from  tennis.      Goals:  Heather’s  goals  throughout  tennis  season  are  to  keep  in  tennis  shape  during  the  season  and  improve  muscular  tone  throughout  her  lower  body.        Needs  Analysis     Heather  is  currently  a  competitive  tennis  player  at  Gustavus  Adolphus  College.  Her  current  preferences  include  weight  lifting,  running,  and  playing  tennis.  After  the  tennis  season  is  over,  Heather’s  goal  is  to  increase  her  cardiovascular  endurance  and  overall  muscular  strength  with  an  emphasis  on  improving  lower  body  strength.    Cardiovascular  Endurance     Since  Heather  is  currently  in-­‐season,  I  suggest  that  she  continue  with  the  workouts  that  her  tennis  coach  gives  her.  One  of  her  goals  was  to  stay  in  tennis  shape  for  the  season  so  right  now,  completing  her  coach’s  tennis  workouts  will  be  the  best  way  to  accomplish  this  and  to  maintain  her  aerobic  fitness.  If  she  feels  that  her  coach’s  workouts  are  not  difficult  enough,  I  suggest  she  participate  in  other  forms  of  cardio  exercise  before  or  after  practice.  Other  cardio  exercises  could  include  running,  elliptical,  biking,  swimming  or  the  stair  stepper.  If  Heather  chooses  to  include  these  extra  workouts  into  her  training  program  she  should  not  over  exert  herself  for  risk  of  overused  muscles  or  fatigue.  All  cardio  workouts  should  be  based  on  tennis  specific  conditioning.  Heather  should  also  perform  anaerobic  activities  such  as  short  sprints,  fast  feet  work,  and  power  exercises  to  mimic  the  explosive,  quick  movements  performed  in  tennis.     When  out  of  season,  Heather  mentioned  that  one  of  her  goals  is  to  increase  her  cardiovascular  endurance.  To  increase  her  aerobic  fitness,  Heather  should  perform  cardiovascular  endurance  training  exercises,  such  as  running,  biking,  swimming,  or  elliptical,  3-­‐5  days  a  week.  She  should  work  at  an  intensity  of  60-­‐85%  of  her  heart  rate  max  (118-­‐168  beats  per  minute)  for  20  to  40  minutes  at  a  time.  As  these  exercises  become  more  comfortable,  she  should  progress  to  a  frequency  of  4-­‐6  days  per  week,  increase  her  workout  intensity  to  working  within  a  heart  rate  range  of  150-­‐190  beats  per  minute,  and  increase  the  amount  of  time  she  exercises  to  30-­‐60  minutes.      

           

Running     Elliptical     Bike              Stair  Stepper              Swimming        

   

Anaerobic  Exercise  (in  season)    

- Since  tennis  is  a  sport  that  requires  short  bursts  of  quick  speed,  I  suggest  doing  short  sprints  or  fast  feet  drills,  such  as  the  “X”  Drill  in  order  to  increase  agility  and  anaerobic  fitness.    

 - Short  sprints  that  are  about  5-­‐10  yards  apart  and  require  

a  lot  of  lateral  movements  would  also  be  beneficial  for  tennis  training.  These  short  sprints  will  better  mimic  the  movements  in  tennis  and  increase  anaerobic  capacity.    

   

- Fast  feet  drills  can  be  beneficial  to  increase  reaction  time.  Drills  such  as  hops  back  and  forth  or  side  to  side  across  a  line  can  be  used  to  accomplish  this  objective.  These  should  be  done  as  quick  as  possible  with  about  20-­‐30  seconds  each  way.    

Heather  should  focus  on  gradually  improving  her  time  on  these  drills  from  week  to  week      Heather  also  mentioned  that  she  enjoys  weight  lifting.  I  suggest  that  Heather  perform  certain  power  lifts  such  as  the  hang  clean  and  power  clean  to  improve  the  power  in  her  explosive  movements  on  the  tennis  court.  These  lifts  can  also  be  continued  after  the  season  to  maintain  leg  strength  and  power.  

 Resistance  Training     Heather  indicated  that  her  goal  was  to  increase  total  muscular  strength  and  endurance  with  a  special  emphasis  on  the  legs.  Heather  will  soon  be  done  competing  at  the  collegiate  level  and  wishes  to  tone  her  overall  body  but  would  especially  like  to  tone  her  legs.    Muscular  Strength:  Perform  muscular  strength  exercises  2-­‐3  times  a  week  at  an  intensity  that  will  achieve  a  10  repetition  maximum,  1  set  each.  If  Heather  would  like  to  repeat  multiple  repetitions,  a  2-­‐5  minute  rest  interval  should  be  taken  between  each  repetition.  The  following  muscular  strength  exercises  will  meet  objectives  by  progressively  increasing  muscular  strength  and  move  towards  the  ultimate  goal  of  increased  total  muscular  strength  and  endurance.  1.  Hang  Clean  

Stand  with  barbell  with  over  hand  grip  slightly  wider  than  shoulder  width.  Feet  point  forward  hip's  width  apart  or  slightly  wider.  Bend  knees  and  hips  so  barbell  touches  mid-­‐thigh;  shoulders  over  bar  with  back  arched.  Arms  are  straight  with  elbows  pointed  along  bar.  Chest  is  spread  and  wrists  are  slightly  flexed.  Jump  upward  extending  body.  Shrug  shoulders  and  pull  barbell  upward  with  arms  allowing  elbows  to  flex  out  to  sides,  keeping  bar  close  to  body.  Aggressively  pull  body  under  bar,  rotating  elbows  around  bar.  Catch  bar  on  shoulders  while  moving  into  squat  position.  Hitting  bottom  of  squat,  stand  up  immediately.  Bend  knees  slightly  and  lower  barbell  to  mid-­‐thigh  position.            

 

 

     

2.  Deadlift     With  feet  flat  beneath  bar,  squat  down  and  grasp  bar  with  shoulder  width  or  slightly  wider  over  hand  or  mixed  grip.  Lift  bar  by  extending  hips  and  knees  to  full  extension.  Pull  shoulders  back  at  top  of  lift  if  rounded.  Throughout  lift  keep  hips  low,  shoulders  high,  arms  and  back  straight.  Knees  should  point  same  direction  as  feet  throughout  movement.                    3.  Back  Squat  

Set  barbell  at  upper  chest  height  on  rack,  position  bar  high  on  back  of  shoulders  and  grasp  barbell  to  sides.  Dismount  bar  from  rack  and  stand  with  shoulder  width  stance.    Bend  knees  forward  while  allowing  hips  to  bend  back  behind,  keeping  back  straight  and  knees  pointed  same  direction  as  feet.  Descend  until  thighs  are  just  past  parallel  to  floor.  Extend  knees  and  hips  until  legs  are  straight.  Return  the  bar  to  the  rack.      

   4.  Straight  Leg  Deadlift  -­‐  Stand  with  shoulder  width  or  narrower  stance  on  shallow  platform  with  feet  flat  beneath  bar.  Bend  knees  and  bend  over  with  lower  back  straight.  Grasp  barbell  with  shoulder  width  overhand  grip.  Lift  weight  to  standing  position.  With  knees  straight,  lower  bar  toward  top  of  feet  by  bending  hips.  After  hips  can  no  longer  flex,  bend  waist  as  bar  approaches  top  of  feet.  Lift  bar  by  extending  waist  and  hip  until  standing  upright.  Pull  shoulders  back  slightly  if  rounded.                          

   

   

   

Muscular  Endurance:  Tennis  is  not  necessarily  an  endurance  based  sport  but  for  post  season  goals,  muscular  endurance  is  important.  Muscular  endurance  exercises  should  be  performed  at  least  3-­‐5  times  a  week.  Lighter,  resting  days  should  be  included  in  the  routine  to  ensure  proper  muscle  regeneration  and  to  avoid  overtraining.      1.  Calf  Raises  

Perform  two  to  three  sets  of  as  many  reps  until  fatigue,  no  weight  required.  Rest  less  than  1.5  minutes  between  each  repetition.  Perform  calf  stretches  after  exercise  to  reduce  chance  of  cramps.                    2.  Lunges  

Perform  2-­‐3  sets  of  15  repetitions  on  each  leg.  Start  with  a  weight  that  will  fatigue  but  not  overwork  muscles  during  lunges.  Start  with  roughly  20  pounds  and  adjust  weight  as  needed.    Rest  1.5  minutes  or  less  between  sets.                3.  Abdominal  Crunches  

The  core  plays  a  significant  role  in  all  body  movements  and  should  be  given  extra  attention  and  effort.  Perform  2  sets  of  as  many  repetitions  as  possible  until  fatigue.  Use  form  as  described  by  the  ACSM  Abdominal  Curl.  No  metronome  needed,  just  keep  proper  form  and  posture  until  fatigue.  Rest  2-­‐5  minutes  between  sets  or  until  full  strength  has  returned.                4.  Running  

.  Run  for  at  least  20  minutes  at  75%  of  VO2max.  Intervals  and  short  sprints  should  be  included  to  add  variety  to  workouts.            

   

 

 

 

Progression  should  be  maintained  little  by  little  from  week  to  week.  How  much  weight  Heather  progresses  is  dependent  on  the  type  of  exercise  and  frequency  that  the  exercise  is  performed.  Heather  should  aim  for  a  2-­‐5  pound  increase  in  weight  lifted  every  2  weeks.  Heather  should  be  able  to  evaluate  the  success  and  benefits  of  the  program  by  redoing  the  assessment  and  evaluating  if  scores  have  improved.      Body  Composition     Currently,  Heather’s  BMI  is  23.34,  which  is  classified  as  average.  Based  on  the  sum  of  three  skinfold  sites,  Heather’s  current  body  fat  composition  is  25.89%.  This  falls  within  the  normal  range  for  women,  which  is  22-­‐32%.  One  of  Heather’s  goals  for  body  composition  includes  maintaining  her  body  fat  percentage  and  weight  during  the  season  and  decreasing  her  percent  body  fat  once  the  season  is  over.  While  in  season,  Heather  should  consider  a  diet  that  will  be  sufficient  in  supplying  her  with  enough  calories  and  energy  so  that  she  can  compete  on  the  tennis  court.  She  should  eat  enough  calories  to  sustain  her  weight  but  should  make  sure  that  these  calories  are  coming  from  foods  that  are  rich  in  nutrients  and  higher  in  protein  content.  Eating  foods  that  are  high  in  complex  carbohydrates  will  supply  her  with  the  energy  she  needs  to  last  through  a  whole  match.  Overall,  Heather  should  focus  on  staying  away  from  junk  foods  and  trying  to  eat  a  well-­‐balanced  diet  to  ensure  she  is  getting  all  if  the  essential  nutrients  her  body  needs.  If  Heather  chooses  that  she  would  like  to  lose  weight  in  the  future,  she  should  focus  on  losing  no  more  than  two  pounds  per  week.      Flexibility     Range  of  motion  and  flexibility  exercises  should  also  be  performed  in  order  to  keep  muscles  from  becoming  tight  and  to  keep  Heather  flexible  and  also  to  prevent  injury.  Range  of  motion  exercises  include  toe  touches,  quad  pulls,  hamstring  pulls,  abdominal  lengthening,  calf  stretches,  hip  extension,  and  low  back  stretches  such  as  the  cat-­‐cow  stretch.  These  stretches  will  be  beneficial  for  the  types  of  exercises  Heather  will  be  doing.  Flexibility  exercises  should  be  performed  5-­‐7  Days  a  week.  These  stretches  should  be  performed  to  tension  but  not  pain  and  should  be  held  for  15  to  30  seconds,  2-­‐4  times  for  each  muscle  group.  The  types  of  muscles  stretched  should  be  slow  static,  major  muscle  groups.                  Toe  Touches                Quad  Pull        Hamstring  Pull          Ab  Lengthening            Calf  Stretch        Hip  Extension            Cat-­‐Cow      Progression  should  be  maintained  little  by  little  from  week  to  week.  How  much  weight  Heather  progresses  is  dependent  on  the  type  of  exercise  and  frequency  that  the  exercise  is  performed.  Heather  should  aim  for  a  2-­‐5  pound  increase  in  weight  lifted  every  2  weeks.  Heather  should  be  able  to  evaluate  the  success  and  benefits  of  the  program  by  redoing  the  assessment  and  evaluating  if  scores  have  improved.            

             

Based  on  Heather’s  pre-­‐assessment,  here  is  a  general  overview  of  what  types  of  thing  she  should  focus  on  for  each  component  of  exercise:    

CATEGORY   FREQUENCY   INTENSITY   TIME   TYPE  

 Cardiovascular  

 3-­‐5  days  per  week  

40/50/85%  of  HR  Range  or  VO2  

Range  OR  

55/65/90%  of  HR  Max  

12-­‐16  RPE    

   

20-­‐60  minutes  

Large  muscle  groups  

 Dynamic  Activity  

 Muscular  Strength  

 2-­‐3  days  per  week  

Volitional  fatigue  (MMF)  OR  

Stop  2-­‐3  reps  before  volitional  

fatigue  

 3  sets  each  of  8-­‐12  

repetitions  

 8-­‐10  exercises,    Include  all  major  muscle  groups  

 Flexibility  

Minimal  2-­‐3  days  per  week  

Ideal  5-­‐7  days  per  week  

Stretch  to  tightness  at  the  end  of  range  of  motion  but  not  

pain  

15-­‐30  seconds  2-­‐4  times  each  

stretch  

Static  stretch  all  major  muscle  

groups  

  Since Heather is still in season, all objective and goals were met regarding fitness goals. Once the tennis season is over, Heather will begin training with more resistance training programs and maintenance exercises to keep her muscle tone and gain aerobic endurance.