Sample Client Training Program Selena, Ag - WordPress.com · unique considerations when designing and executing her training program. Most doctors Most doctors recommend that women

Sample Client Training ProgramSelena, Age: 31, new mother wanting to lose "baby weight"

This is an example of a detailed and comprehensive 12-week training program for a

new client. One of the most important aspects of beginning with a new client is to establish a

positive relationship. This is done through personal interaction, good communication skills, and

a genuine concern for the client’s success and well-being. It is crucial to gain a solid

understanding their health history, current health and fitness level, and their goals for the future.

Personal fitness trainers are professionals and therefore have several responsibilities to clients that

must be taken seriously. The trainer’s objective should be to help the client successfully achieve

their personal goals leading to a healthy, integrated fitness lifestyle.

The first step to effectively drawing Selina in to a fitness lifestyle is conducting an initial

interview. This is an in-person meeting where we get to know each other, begin to establish

rapport, and discuss some important aspects of the upcoming 12 weeks. During this initial meeting,

the client reads and signs the Informed Consent Form and we review her Client Health History

Questionnaire. We also review her health history, talk about any concerns, and decide if any further

medical screening or evaluation is necessary. Additionally, I collect initial basic data such as

height, weight, resting heart rate, and body fat percentage. We discuss her goals, the basic

assessment and evaluation methods to expect, my personal training philosophy, and the key

underlying (ISSA) training principles. We also explore her current dietary habits and decide how

much adjustment is needed to her eating habits. I also request that she keep a three day dietary

record for further nutritional evaluation. Finally, we discuss the importance of effective two-way

communication, intensity (HR vs RPE scale), and safety while exercising. This is also a good

opportunity to show Selina around the gym facility and talk about some of the equipment and

spaces. During this tour, and throughout the conduct of the interview, I would strive to get a more

accurate idea of her familiarity with the gym and her particular areas of interest.

Initial Interview Findings

Selina had her first child a few months ago and is now ready to begin exercising to lose

excess “baby weight” and tone up for the summer. She does not have much experience with

exercise or sports, but was active with yoga, dancing, and hiking prior to her pregnancy. Based on

the initial data collected, her body mass index (BMI) is 24.9 which is considered normal (high end

of the normal range). Selina said that her comfortable weight has always been around 130-135 lbs.,

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which would put her BMI at 20.3 in the normal range. Figure 1 shows the calculations for Salina’s

BMI.

Figure 1: Body Mass Index Calculation for Selina Kyle

Selina’s resting heart rate (RHR) was 70. This is ideal for someone of her age and activity

level. Based on her RHR the Karvonen Formula was used to calculate her target heart rates (THR)

for 70% and 85% of maximum heart rate (MHR). Selina’s THR range is 153 beats per minute

(BPM) to 171 BPM. This method is a tool that will help Selina correlate her perceived exertion

level to that of her heart rate, but HR will not always be used as the primary means for her to gauge

her intensity level. Her THR range equates to approximately 60% to 80% of her VO2max and will

be used to gauge her intensity level when an HR monitor is available. Figure 2 shows the

calculations for Selina’s THR.

Figure 2: Karvonen Formula for Selina’s THR (70% to 85% of MHR)

Her body fat was measured to be 33%, which is considered “Clinical Obesity”.

However, her body fat percentage is likely a result of being two months postpartum. Due to her

current fitness level, health history, and lack of contraindications, a GXT is not required and

no further medical clearance would be necessary before starting an exercise program. She said

her goal is to the excess body weight that she is carrying from the pregnancy. We worked on

more clearly defining her goals, and based on her pre-pregnancy weight and ideal body weight,

we determined a target weight and body fat

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percentage that she would like to achieve. We spent a few minutes discussing her past and current

eating habits and found that she eats mostly whole, natural foods with minimal processing. She

enjoys eating fresh, colorful fruits and vegetables and rarely eats meat. We discussed the

importance of protein and the role of zoonutrients found in meats, and decided that this would need

to be a deficiency that we would address either through supplementation or through consistent

meat intake. She is receptive to eating meat if it comes from a vendor that guarantees “certified

humane raised and handled.” We also discussed food as energy and I stressed the importance of

taking in not just enough calories, but the right proportion of macronutrients necessary to provide

the energy to keep up with the increased demands imposed as a result of being on a dedicated

exercise program. We decided that her goal weight would be 135 lbs. and her goal body fat at 16-

18%, these were the two specific and measurable goals set for the training program.

Since Selina is a client that falls within the “special population” category, there are some

unique considerations when designing and executing her training program. Most doctors

recommend that women wait six to eight weeks after childbirth to begin exercising. Now that she

is at the eight week mark, she is ready to get fit, but there are a few drastic life changes that Selina

is now getting used to, such as: childcare, possible postpartum depression, incontinence,

inconsistent (or perhaps poor) sleep habits, work conflicts, and support network for her

psychological well-being. For the purposes of this assignment, we will assume that all of the

aforementioned considerations were discussed and determined no factor for her entering into the

training program.

Selina has signed on for 12 weeks and is available for three to four days per week. The

initial interview concluded with collecting her payment and setting up the first actual training

session, which would be spent conducting some basic assessments, light cardio, and stretching.

After the initial interview, I would design her detailed 12 week training program that would serve

as a starting point toward achieving her goals. She would receive this prior to the first training

session.

Fitness Tests, Data Collection, and Methods of Evaluation and Assessment

During the first and second training session, Selina will be introduced to each exercise. I

will demonstrate proper form and then she will perform with a PVC pipe or the lowest weight

available. This will include all barbell, dumbbell, and machine exercises, as well as several

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bodyweight exercises. The purpose of these first two training sessions is to familiarize her with

the movements, emphasizing proper form and safety.

On Friday of the first week, we will conduct some initial basic fitness tests. These tests will

serve as a baseline and a starting point from which later tests can be compared to measure the

training program’s effectiveness. The results of these basic assessments will be recorded and kept

for future use. Another fitness assessment will occur during week 7, then again the final week of

training. The following basic initial assessments will be conducted at the end of the first week of

training:

Flexibility – zipper stretch and sit/reach.

Muscle Strength – 1RM leg press, 1RM bench press.

Muscle Endurance – 1 minute max set sit-ups, max set of pushups.

Cardio Endurance – 12 minute walk/jog or bike, and pulse recovery step test.

Basic Fitness Assessment Results and Analysis

Figure 3 shows the results from the initial basic fitness assessments. The ratings in the far

right columns are taken from the ISSA text for female, age 30-39.

Figure 3: Basic Fitness Assessments for Selina Kyle

The initial basic fitness assessment is another important part of getting to know the client.

It provides the first performance oriented data to be used for training program design as well as

measuring the effectiveness of the program in the future. An analysis of Selina’s initial assessments

reveal some important findings. Selina is not as flexible as she would like to be and she admits this

is likely due to her neglecting yoga and dedicated stretching throughout her pregnancy; this is an

example of the Use/Disuse training principle. Consistent mobility work to include yoga will be

prescribed throughout the training program to help her regain her flexibility and preserve good

joint range of motion (ROM). Selina is far stronger in her lower body than upper body as

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demonstrated in both the muscle strength and muscle endurance tests. This will also impact the

frequency, intensity, and periodization of her strength workouts. Although Selina’s RHR and pulse

recovery were average, her aerobic endurance was rated “very poor.” Because of this, aerobic

conditioning will be a prime focus throughout the training program. These weaknesses will go into

the formulation of the training program by targeting specific adaptations to imposed demands

(SAID) in order to improve the areas that need work; specifically aerobic endurance, upper body

strength, and flexibility.

After the initial information gathering period, I took the data and designed a detailed and

comprehensive 12-week periodized training program for Selina. It is important to note that the

training program is not set in stone, rather it is a starting point from which we can deviate and

adjust based on how she is handling the training and adapting to the training load. Figure 4 is an

overview of Selina’s 12-week training program and shows how the weeks are broken up into

periods of various intents and purposes.

Figure 4: Overview of Selina’s 12-Week Periodized Training Program

The 12-week training program can be thought of as one foundational macrocycle. Since

Selina is not preparing for a specific sport or event, our high level focus will be on fat-burning,

lean muscle development, and mobility. After a week of introduction and familiarization, we move

into building a solid base of cardio and strength, which lasts five weeks. Then we enter a three

week phase focusing on strength development and continuing to build a high level of muscle

endurance, muscle strength, and aerobic endurance. The final period is a three week period in

which aerobic conditioning intensity and duration is maximized. This final phase is the final push

to get Selina looking great for the summer time. The training plan is structured in an easy to

understand and easy to carry format. This should make it possible for Selina to fully understand

the plan and to carry out the exercise on her own if necessary.

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Week 1 (and possibly some of week 2) is a foundational period intended to be an

introduction and familiarization with the gym, equipment, and exercises. We will spend at least

two sessions going over proper form, operation, and safety considerations when using free weights,

machines, and cardio machines. I will explain the movement, demonstrate proper form, and then

have her perform the exercise to ensure she is using proper form, watching for any deviations that

would require either adjustment in the equipment or adjustment of her mechanics. Low intensity

cardio and stretching routines will be introduced as well, although with Selina’s yoga experience,

I will encourage her to continue that practice. Figure 5 is a screenshot of the first week of the

training program. Week 1 concludes with the initial basic assessments as examined previously.

(Figure 5 shown on the following page)

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Figure 5: Selina’s Training Program, Week 1

Mesocycle

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Sets Reps Rest (sec)

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min


1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

1 5 1 min

Cooldown

Results

L 6", R 10"

65

225

12

34

0.85

85

All exercises will be demonstrated first, then client will execute focusing on proper form.

Comments

PVC pipe

3 lb DB

PVC pipe

PVC pipe

PVC pipe

PVC pipe

Comments/Weight

Machines

Barbell shrugs

Dumbbell flyes

Overhead press

Bench press

Backsquat

Deadlift

3 lb DBHammer curls

PVC pipe

3 lb DB

Active rest (yoga, hike, or walk)

Off (recovery)

Basic assessments (flexibility, muscle strength, muscle endurance, aerobic endurance)

Off (recovery)

Introduction, demonstration, and familiarization with equipment and exercises

Off (recovery)

Introduction, demonstration, and familiarization with equipment and exercises

Conduct initial aerobic endurance 12 min test. Light cardio each session.

Initial exposure to all exercises and modalities. Focus on proper form and safety

considerations. Conduct initial muscle strength/endurance tests.

Introduction to equipment & exercises. Complete basic assessments.

1

Goals

Introduction & Familiarization

Treadmill or bike 5 min

WEDNESDAY (Foundation and Familiarization)

This workout is the same as Monday's, but performed with light weights.

PVC pipe

Barbell upright row

Dumbbell tricep kickback 3 lb DB

PVC pipe

Free Weights

Bent over barbell row

French press

Dumbbell curls

Leg press

Seated leg curls

Seated row

Overhead pulldown

Standing calf raises

Seated leg extensions

Cardio Routine

Strength Routine

MONDAY (Introduction, demonstration, and familiarization)

Treadmill or stationary bike

65/159 = .41

FlexibilitySit and reach

Zipper stretch

Pushups (max set)

FRIDAY (Basic Fitness Assessments)

WarmupStatic/dynamic stretching 5 minutes

5 minutes

No weight

No weight

No weight

No weight

No weight

No weight

No weight

No weight

Cable curls

Cable tricep extension

Aerobic EnduranceStep pulse recovery test "Average"

Finger tips about 3 inches from toes

Muscle StrengthLeg press 1RM

Bench press 1RM

1 min situpsMuscle Endurance

12 min run

Comments

"Very Poor"

"Good"

"Poor"

Client admits to chronic tightness in right shoulder.

"Fair"

1RM/BW = 1.42 "Excellent"

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Weeks two through six are focused on establishing a solid base of strength and cardio

fitness. This is accomplished by utilizing the Holistic Training Principle (Hatfield 2016) in which

sets, reps, intensity, and duration are varied in order to ensure the greatest effect of the GAS

principle. Figure 6 is a screenshot of this period of training.

Figure 6: Selina’s Training Program, Weeks 2-6

Mesocycle

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


3 10-8-6 90 sec

3 12-10-8 90 sec


2 12-10 90 sec

2 12-10 90 sec

2 12-10 90 sec

3 15 90 sec

Duration Intensity

20 min RPE 11-12

Mobility 20 min


3 10-8-6 90 sec

3 12-10-8 90 sec

2 12-10 90 sec

2 12-10 90 sec


3 12-10-8 90 sec

3 12-10-8 90 sec

2 15-10 90 sec

Duration Intensity

30 min RPE 11-12

Mobility

Sets Reps

1 500m

1 20

1 10

1 20

1 500m

1 10

1 15 each

Mobility

Yoga or similiar stretching

Bench press

WEDNESDAY (Upper Body Strength)

WarmupRow 5 minutes

Standing calf raises

Leg press

Seated leg curls


CommentsCardio

Off (light cardio if desired)

Mobility work.

MONDAY (Lower Body Strength)

WarmupTreadmill or stationary bike 5 minutes

Static/dynamic stretching 5 minutes

Machines Comments

Backsquat 45-65-85lb

Free Weights Comments/Weight

Deadlift

Legs and hip complex.


Upper body.

Off (recovery)

Core and bodyweight exercises.

Strength Routine

Initial strength development, determine proper resistance (weight) for GAS principle.

Holistic training principle - variety of rep/set schemes, intensity, frequency. 3

days/week. Increase load by 5% between sets.

Cardio Routine20-30 minutes low to moderate intensity, four days per week. Preference is on fat-

burning and cardio strengthening.

Base Fitness

2-6

GoalsGain confidence with exercises, begin with light weight, slow and gradual progression

adding weight based on feedback and recovery. Maintain consistent cardio/mobility.



Wt: 25-35-45lb

Barbell row

Dumbbell curls

20 min

Dumbbell tricep kickback

Cardio

Treadmill

Comments

Machines Comments

Overhead pulldown

Cable flyes

Row

Burpees

Lunges

Routine

Row

Air squats

Pushups

Situps

Yoga or similiar stretching 20 min

Rest (sec)

Elliptical "Somewhat hard"

Perform as many rounds as possible in 30 min, minimal rest in between.

"Fairly light" intensity

Overhead press

FRIDAY (Core and Bodyweight Exercises)

WarmupTreadmill 5 minutes



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Weeks 7-9 is a strength development and build fitness period. During this period, weight

is increased on all exercises as reps are decreased. This period is built on the progressive overload

model, as Selina should have gained some strength and stimulated some real muscle growth over

the first six weeks of training. Now it is time to shock the system once again to stimulate further

growth. Figure 7 is a screenshot of weeks 7-9 of Selina’s training program.


Mesocycle

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


3 8-6-4 2 min

3 10-8-6 2 min


2 10-8 2 min

2 10-8 2 min

2 10-8 2 min

3 10 2 min

Duration Intensity

1000m RPE 11-12

20 min RPE 11-12

Mobility 30 min


3 8-6-4 2 min

3 10-8-6 2 min

2 10-8 2 min

2 10-8 2 min


3 10-8-6 90 sec

3 10-8-6 90 sec

2 12-10 90 sec

Duration Intensity

30 min RPE 11-12

Mobility

Sets Reps

1 50

1 15

1 15

1 25

1 15

1 400m

Duration Intensity

5 min Easy

Mobility

Treadmill

Strength Development/Build Fitness

7-9

GoalsProgressive overload, gradually increase load, reps, rep speed, and shortened rest

intervals. Conduct fitness assessment #2.

Strength RoutineBack to back upper and lower body strength days, then a plyometric/functional fitness

day.

Cardio RoutineIntroduce some plyometrics and HIIT. Cardio should continue 30-40 min in the low end

aerobic, fat burning zone.

Legs and hip complex (heavy)

Upper body (heavy)

Off (recovery)

Plyo/HIIT.

Off (recovery)


Mobility work.

MONDAY (Lower Body Strength)

WarmupTreadmill or stationary bike 5 minutes



Deadlift Heavy

Backsquat Heavy

Machines Comments

Leg press

Seated leg curls


Standing calf raises Heavy

Cardio Comments

Row


TUESDAY (Upper Body Strength)

WarmupRow 5 minutes



Bench press Heavy

Barbell row

Dumbbell tricep kickback

Dumbbell curls

Machines Comments

Overhead press Heavy

Overhead pulldown Heavy

Cable flyes

Cardio Comments

Treadmill "Fairly light" intensity


THURSDAY (Plyometrics and High Intensity Interval Training)

WarmupTreadmill 5 minutes


Routine Rest (sec)

Wall balls (12 lb) 1 min

Run (preferrably outside)

Cooldown Comments


Perform three rounds with 3 min passive rest between.

Jump rope 1 min

Burpees 1 min

Box jumps (18 in) 1 min

Kettlebell swings (15 lb) 1 min

Bike

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The final week of Selina’s training program focuses on advanced aerobic conditioning and

peak fitness. Since Selina’s goal was to burn off her residual pregnancy weight, this is the final

push to burn calories and make sure she maintains lean muscle for the summer time. One day per

week will focus on major multi-joint movements with heavy weight, but the other 2-3 days are

spent focusing on mid to high end aerobic conditioning and cardiovascular optimization. Figure 8

is a screenshot of the final period of Selina’s plan.


Mesocycle

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


4 15-12-10-10 2 min

4 15-12-10-8 2 min

Duration Intensity

1500m RPE 11-12

30 min RPE 11-12

Mobility 30 min


2 20 2 min

2 15-10 1 min

2 25-20 1 min

2 10 1 min

2 20 1 min

2 30 1 min

2 10 2 min

2 15 1 min

2 15 1 min

2 15 1 min

Duration Intensity

30 min RPE 11-12

Mobility

Sets Time Rest

1 10 min None

1 5 min 1 min

1 500m 1 min

1 10 min 1 min

1 5 min 1 min

1 10 min None

1 500m None

Duration Intensity

5 min Easy

Mobility Yoga or similiar stretching 45 min

Burpees

Windshield wipers

Walking lunge

Perform 1 set of each exercise before doing the second set (superset)

RPE 13-14

RPE 11-12

RPE 13-14

RPE 13-14

RPE 11-12

Intensity

Elliptical

Row RPE 11-12

RPE 11-12

Treadmill

Treadmill

Cooldown Comments

Bike

Routine

Treadmill

Treadmill

Row

Bike "Fairly light" intensity


THURSDAY (full cardio)

WarmupRow 2 min


Supermans

Flutterkicks

Toe to bar

Cardio Comments

Exercises Comments/Weight

Box jumps 18" box

Pushups

Situps

Starjumpers

Treadmill Alternate 1 min fast/3 min slow


WEDNESDAY (bodyweight and plyo)

WarmupRow 5 minutes


Cardio Comments

Row 3 sets of 500m, 3 min rest between


Deadlift Start with 50% 1RM

Backsquat Start with 50% 1RM

Off (active rest)

Bodyweight and plyo.

Full cardio session.

Off (recovery)

Off (active rest)

Mobility (yoga or similiar)

MONDAY (multi-joint exercises and cardio)

Warmup5 min treadmill

3 min row

Advanced Aerobic Conditioning & Peak Fitness

10-12

GoalsOptimize aerobic endurance capacity, shave off a few more pounds. Conduct a final

fitness assessment during week 12.

Strength Routine Prioritize higher reps/lower weight resistance workouts.

Cardio RoutineFocus on fat-burning and cardiovascular system optimization. Two active rest days, these

should be hiking, biking, swimming (something to get the blood flowing).

Multi-joint exercises and cardio.

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Nutrition Strategy

The nutritional strategy, as mentioned in the beginning of this report, focuses on ensuring

two things vital to the success of Selina’s training program. The first key aspect is ensuring that

Selina is receiving enough zoonutrients since she prefers not to eat meat very often. Zoonutrients

such as carnitine, creatine, carnosine, and EPA are important to general health as well as helping

to support muscle growth. Additionally, Selina will begin supplementing her normal diet with

vitamins B12 and D, iron, calcium, zinc, iodine, and omega-3 fats.

The second key area of focus for Selina’s diet is protein intake, specifically, ensuring she

is getting enough to support muscle growth. She was exposed to the ISSA guidelines for

recommended portions of one palm portion of dense protein, one fist of vegetable, one

cupped handful of dense carbs, and an entire thumb of dense fats and promises to adhere to these

guidelines at each meal. She plans to continue her normal routine of three eggs each morning,

and will add beans or legumes, and fish more often in her meals as well. Selina is also aware of

the need to drink enough water throughout the day, especially on days that she works out. I have

recommended that she drink a large cup of water first thing upon waking up and a large cup of

water just before bed time. Additionally, she will adhere to the ISSA hydration strategy of

consuming one liter of water during workouts, one liter of water after workouts, and one to two

cups of water with each meal. Since Selina had pretty good eating habits to start with, the

adjustment will be how to adjust her eating habits to ensure that she is taking in enough calories

for energy usage and that she is taking in the proper proportion of macronutrients to support muscle

growth and support general health at the same time.

Conclusion

Selina’s training program is specifically tailored to fit her individual differences and is

aimed at achieving her specific fitness goals and as well as lead to a healthier, fitness-based

lifestyle. The program uses important principles of training such as overload, SAID, specificity,

and GAS to ensure the appropriate stress is leading to the appropriate physiological adaptation.

Since Selina’s goal is primarily body shaping and losing weight, more time is spent on cardio

toward the end of the program, but strength was not neglected. Since she does not have much

experience with weight lifting, the program was designed to gradually introduce her body to the

stresses of resistance training. It is important to include plenty of strength training, even in a

program where someone just wants to lose weight, to protect against injury, and maintain healthy

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joint and muscle function and range of motion. Although Selina is new to weight lifting, this

program still uses multiple sets per exercise to provide the greatest stress and subsequent response

(adaptation). The three fitness assessments throughout the program are to be used as markers of

improvement. If by the middle assessment we see no improvement or a degradation in

performance, we would consider that a red flag and a reason to adjust an associated aspect of the

training program..

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Documents

Sample Client Training Program Selena, Ag - WordPress.com · unique considerations when designing and executing her training program. Most doctors Most doctors recommend that women