Allison August829725730

Program Design Project

Profile: Age: 20Sex: MGoal: highly active member of CSU’s lacrosse teamLimitations: weak leg strength

1 week Workout summary:I have selected exercises that incorporate a lot of lower body with general

endurance training. Lacrosse is a program dominated by leg strength and endurance. This lifting program will build powerful legs, while the cardio will give you the endurance of a marathon runner, and he’ll need it. Simultaneously, we'll focus on speed/agility. The weeks’ worth of a workout is designed to enable the client to be versatile in the gym when out of season for lacrosse. A comprehensive workout routine for a lacrosse athlete includes weight training for strength, plyometrics work for power and speed, and sprints for overall conditioning as outlined in this one week workout. To emphasize his need to strengthen his week leg strength, I concentrate on thigh, hamstring, and calf conditioning on training day 3. To begin each workout, he must also do a mile warmup. Then his second rep of a mile is timed. The goal is to improve speed and stamina while increasing the mile warm up by .5 miles after each consecutive week. The goal is to do a dynamic warmup for greater workout performance then moving to dynamic movements like squats to prepare for muscular strengthening.

Program design project

Training Day 1Movement Set

sReps

Weight (%max)

Notes

Bench Press 5 5 70 adjust weight accordinglyMilitary Press 5 5 70 keep back straight and chest outLying Tricep Extension

5 5 60 do not strain wrists with too much weight

Arnold Press 5 5 60 lower weight if you cannot do full extension

One mile warmup 1 2 BW increase 1st mile by .5 miles after each week, time the second mile

Training Day 2Movement Sets Reps Weight

(%max)notes

Power Clean 5 5 70 do a quick, smooth motion with low weight first to practice

Allison August829725730

Bent Row 5 5 70 do not strain back with too high of weight and bad form

Weighted Chinup 5 5 30 vest is preferable if availableBarbell Shrug 3 10 80 concentrate on back and shoulder blade

movementOne mile warmup 1 2 BW increase 1st mile by .5 miles after each week,

time the second mile

Training Day 3Movement Sets Rep

sWeight (%max)

Notes

Squat 5 5 BW watch knee angleBurpees 3 15 BW pushups between repsStiff Legged Deadlift

5 5 70 do not lock knees for too long

Standing Calf Raises

3 12 BW can add dumbells

Weighted Hanging Leg Raises

3 12 20 lbs dumbell

knees reach a 90 degree angle

One mile warmup 1 2 BW increase 1st mile by .5 miles after each week, time the second mile

6 month Program Summary:For the 6 month plan, I have decided to split it into 3 phases: Pre-season, In-

season, and transition phase. Currently, this plan will be this lacrosse player’s preseason training before spring season starts. The ultimate goal is to gradually build up leg strength and fast twitch motor functions when doing quick, controlled moves. Lacrosse requires a high level of conditioning, so we'll do plenty of endurance work. Leg strength is highly important because he originally stated he has weak leg strength which is a high priority in a very endurance and sprint heavy game. At the end of this 6 month periodization plan, he will be able to run hard and fast down the field, out competing his opponent. Every month moving forward, we build on the former period’s progress. My client will never be able to fully adapt to the imposed stresses being placed on him, hence he will continually improve. He must be able to sprint, cut, jump and shoot, and preform the activities for a relatively long duration. With this long term plan, he will be prepared for lacrosse season with a transition phase by not maxing out. He must physically and mentally prepare for the season 2-3 weeks prior to the start of the season.

Allison August829725730

Week Training Day 1 2 31 Lower Body Upper Body Lower Body2 Upper Body Lower Body Upper Body3 Quads Hamstring Calves4 Pecs Biceps Abs/ Low Back5 Back Triceps Shoulders6 Hypertrophy Power Strength7 Power Strength Hypertrophy8 Strength Hypertrophy Power9 Lower Body Upper Body Lower Body10 Upper Body Lower Body Upper Body11 Quads Hamstring Calves12 Pecs Biceps Abs/ Low Back13 Back Triceps Shoulders14 Hypertrophy Power Strength15 Power Strength Hypertrophy16 Strength Hypertrophy Power17 Lower Body Upper Body Lower Body18 Upper Body Lower Body Upper Body19 Quads Hamstring Calves20 Pecs Biceps Abs/ Low Back21 Back Triceps Shoulders22 Hypertrophy Power Strength23 Power Strength Hypertrophy24 Strength Hypertrophy Power