The document outlines a 4-6 week SMART training program for client Maria, a 28-year-old teacher, focusing on reducing stress through strength training 3 times per week and cardiovascular exercise. The resistance training involves exercises targeting the pull, push, and leg muscle groups done in a circuit with specified sets, reps, tempo and rest periods. Cardiovascular training is to be done after strength training and can include interval training, steady state exercise, or a hike.
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The document outlines a 4-6 week SMART training program for client Maria, a 28-year-old teacher, focusing on reducing stress through strength training 3 times per week and cardiovascular exercise. The resistance training involves exercises targeting the pull, push, and leg muscle groups done in a circuit with specified sets, reps, tempo and rest periods. Cardiovascular training is to be done after strength training and can include interval training, steady state exercise, or a hike.
The document outlines a 4-6 week SMART training program for client Maria, a 28-year-old teacher, focusing on reducing stress through strength training 3 times per week and cardiovascular exercise. The resistance training involves exercises targeting the pull, push, and leg muscle groups done in a circuit with specified sets, reps, tempo and rest periods. Cardiovascular training is to be done after strength training and can include interval training, steady state exercise, or a hike.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
The document outlines a 4-6 week SMART training program for client Maria, a 28-year-old teacher, focusing on reducing stress through strength training 3 times per week and cardiovascular exercise. The resistance training involves exercises targeting the pull, push, and leg muscle groups done in a circuit with specified sets, reps, tempo and rest periods. Cardiovascular training is to be done after strength training and can include interval training, steady state exercise, or a hike.
Copyright:
Attribution Non-Commercial (BY-NC)
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Client Name: Maria,28,Teacher
Date: January 25 2014
SMART: 5-8lb,Stress,UB Strength Time:3xWK for 4-6WK
Training Guide Lines Warm Up: Completed prior to every session 10 Minutes total 5 Minutes of Row or Bike or Elliptical @ RPE 12 or HRR 135-140 BPM - 2 Rounds General Movement Preparation Push: 10 Incline Push Up (against wall) Pull: 5 Standing TRX Row Hinge: 10 DB Swings Squat: 10 Light Goblet Squats Core: 15s Plank Cool Down and Flexibility after every session Athletic Posture: Shoulder blades retracted and down, Chest Proud, Neutral lumbar, Abs taught, Slight Knee Bend Breathing: Controlled, exhale upon exertion Program Break Down -3 Sessions per week consisting of cardiovascular and resistance training -Ideally sessions should be scheduled on non-consecutive days during the week th -An optional 4 session can be done individually which would consist of a walk or hike for desired duration. *Great for stress relief* Day Training MONDAY OFF TUESDAY DAY 1 Pull Focus Group WEDNESDAY OFF THURSDAY Day 2 Push Focus Reps 8 10-12 8-10 12 10 FRIDAY OFF SATURDAY Day 3 Leg Focus Rest 60s 45s 45s 60s SUNDAY OFF or Walk/Hike
Resistance Training DAY 1 Pull
Resistance Training DAY 2 Push
Exercise A. Double KB Deadlift B. Lat Pull Down C. DB Row D1. Curl Ups D2. Exercise Ball Kneeling Prone Rollouts Exercise A. Unilateral DB Military Press B. DB Floor Press C. Band Pull Apart D1. Pallof Press D2. Alternating Superman
Sets 3 3 3 2 2
Set Performance Straight Straight Straight Superset Superset
Tempo 2-0-2-0 2-0-2-0 2-1-2-0 2-0-2-0 3-1-3-1
Coaching Tips Cue: Athletic Posture, Hinge at hips, Eyes looking Forward Cue: Initiate with the lats, Shoulders back Cue: Thumb to arm pit, dont rotate Cue: Hands to Heels, Chin in Cue: Maintain lumbar, dont rotate
Group
Sets 3 3 3 2 2
Set Performance Straight Straight Straight Superset Superset
Reps 8(Per Side) 10-12 8-10 12 10
Tempo 2-0-2-0 2-0-2-0 2-0-2-0 2-3-2-0 1-1-1-1
Rest 60s 45s 45s 60s
Coaching Tips Cue: Athletic Posture, Head Through, Eyes looking Forward Cue: Retract shoulders, Tight Core Cue: Athletic Posture, Pull apart Cue: Athletic Posture, Slight bend in elbows Cue: Flex Glute hard
Client Name: Maria,28,Teacher
Resistance Training DAY 3 Legs Exercise A. Goblet Squat B. BW Supine Hip Thrusts C. Alternating Walking Lunge with DB D1. Suit Case Carries D2. Prone Planks Group Sets 3 3 3
Date: January 25 2014
Set Performance Straight Straight Straight Reps 8 10-12 8-10 Tempo 2-1-2-0 2-1-2-0 2-0-2-0
SMART: 5-8lb,Stress,UB Strength Time:3xWK for 4-6WK
Cue: Dont Bend, Flex core, Controlled Walk Cue: Dont Pike, Dont Sag
Cardiorespiratory Training Guidelines Choose 1 of the cardio training sessions below to complete after resistance training session. Feel free to alternate sessions as you please. Only restriction is to not repeat the same cardio training session in two consecutive workouts. Workout 1 Run or Row or Cycle Intervals 5 5
Workout 2 Steady State Run or Row or Cycle or Hike @ RPE 14 or HRR 150-155 BPM Workout 3 Alternating Tabata DB swings and Mountain Climbers: 20s RPE 16 & 10s RPE 7 for 8 rounds or 4 minutes Cool Down & Flexibility Walk 3-5 Min Stretch Hamstring stretch Lying quad stretch Seated glute stretch Door Jamb pec stretch Self hug back stretch
Floor Floor Seated Standing Standing
30s each leg 30s each leg 30s each leg 30s each arm 30s
