HEAL 30229

Advanced Concepts in Strength and Conditioning

Lab Assignment #1 – Acute Program Variables

Using the following scenarios you will perform a comprehensive needs analysis, develop
program goals, and design a one week workout plan appropriate to a specific point in the
athlete’s program including any warm-up and cool down techniques. You will choose the level
your athlete is at and the goals of the one week program you created. In the needs analysis you
will select performance tests that you feel will be appropriate and provide mock data. For the
program created you must include a warm up and provide a detailed rationale for your approach
which specifically justifies the following:

 Frequency
 Exercises and order
 Volume and Intensity
 Tempo and recovery interval

This assignment can be completed in groups of 2 or individually.

Sport Scenarios

1. Soccer
2. Basketball
3. Lacrosse
4. Sprint swimmer
5. Judo
6. Volleyball
7. Tennis
8. Rugby
9. Hockey
10. 100m Sprinter
11. Baseball
12. Hurling -
13. Aussie Rules Football
14. Golf
15. Badminton
16. Shot put
17. Wrestling
HEAL 30229 Advanced Concepts in Strength and Conditioning

Laboratory Assignment #1 – Acute Variables

Criteria 4 3 2 1 0
Rationale for approach was logical
and was reflected in the program.

A thorough and logical needs analysis

was performed.

Appropriate exercises selected and

ordered effectively

The order of exercises was appropriate

The organization of training days was

appropriate

Appropriate assignment of intensity

and volume.

All other program variables were

appropriate and well defined.

All regions of the body were

considered and prioritized in the
program

The program was appropriate to the

needs analysed.

Total: /36
 Needs Analysis
For your given scenario complete the following needs analysis:

Name: Christine Redfield

Gender: Female

Sport: Badminton

Position: Not Applicable

Sport Analysis Strength
1 2 3 4 5 6 7 8 9 10
Power
1 2 3 4 5 6 7 8 9 10
Speed
1 2 3 4 5 6 7 8 9 10
Agility
1 2 3 4 5 6 7 8 9 10
Flexibility
1 2 3 4 5 6 7 8 9 10
Aerobic System 1 2 3 4 5 6 7 8 9 10
Anaerobic System 1 2 3 4 5 6 7 8 9 10
Common Injury Ankle sprains, shoulder injuries, knee injuries

General Goals: Athlete Improve strength, power, and agility. Enhance cardiovascular
endurance and flexibility.
Coach Ensure athlete is well-conditioned for upcoming pre-season.
Reduce risk of injury.
Athlete History Level of Play Intermediate
Years in Sport 4
Past Injuries Minor ankle sprain last year
Current Injuries None
Occupation Student
Family Supportive and active in sports
Time availability 2 hrs/day
Practice Schedule 5 days/week
in-season
Practice schedule 5 days/week
off-season
Biological Age 20
Other: Not Applicable
Performance Anthropometrics Height (m) 1.65
Assessment Weight (kg) 60
Chest (cm) 85
 Waist (cm) 70
Hip (cm) 95
R Leg (cm) 50
L Leg (cm) 50
SSF (mm) 12
BF (%) 18
Postural Screen Normal
Gait Screen Normal
Movement Screen Functional
Domain Test Score
Strength 1RM Squat 75 kg
1 RM Bench 40 kg
Press
Power Vertical Jump 45 cm
Speed 30 m Sprint 4.9 seconds
Agility 5-10-5 Shuttle 5.1 seconds
Run
Aerobic Yo-Yo 1200 meters
Endurance Intermittent
Recovery Test
Level 1
Flexibility Sit and Reach 25 cm
Training Time Practices/week 5
Workouts/week 5
Time/workout 1-2 hours
Facility Gym with weight equipment, Indoor Court for agility and polymetrics, track or
Requirements treadmill for running

Program SMART Goals:

1. Increase 1RM Squat to 80 kg within 4 weeks

2. Improve Vertical Jump to 50cm
3. Decrease 5-10-5 Shuttle Run time to 4.8 seconds within 4 weeks
4. Improve Yo-Yo Intermittent Recovery Test score to 1400 meters within 4 weeks
 Client Name: Christine Redfield Program: _________________________
Order Exercise Set 1 Set 2 Set 3 Set 4 Set 5 RPE Rest Tempo Comments:
Lunge forward and
Warm Walking Lunges with Contro twist torso towards
Ups twist 10 10 10 - 4 0 lled leading leg.
- Stay low, quick
Side shuffles 15m 15m 15m - 6 1 min Fast lateral movements.
- Drive knees up
30 30 30 1 quickly and maintain
High knees sec sec sec - 6 min Fast the rhythm
1 set 1 set 1 set
(high (side (in
knee shuffl and Quick feet, focus on
Agility Ladder Drills s) es) out) - 6 1 min Fast speed
10 10 10 Explos Maintain the posture
Box Jumps reps reps reps - 7 1 min ive and soft landing.
5 Focus on form and
8 8 6 6 reps 2 gradual weight
Day 1: Squats reps reps reps reps 7 mins 2:1:2 increase.
8 8 6 6 5 2 Ensure proper hip
Deadlifts reps reps reps reps reps 7 mins 2:1:1 hinge movement.
10 10 10 - 1.5 Explos Maximal effort on
Box Jumps reps reps reps - 8 mins ive each jump
4 4 4 - 1.5 Focus on quick
Agility Cone Drills sets sets sets - 8 mins Fast directional changes

5 5 5 4 4 3 Explos
Day 2: Power Cleans reps reps reps reps reps 8 mins ive Ensure proper form
6 6 6 5 5 2 Focus on explosive
Push Press reps reps reps reps reps 8 mins 2:1:2 overhead press
10 10 10 - 1.5 Explos Push-off ground
Plyometric Push-ups reps reps reps - 8 mins ive high as possible
Sprint Intervals 6 6 6 - 2 Full-effort, maintain
(30m) reps reps reps - 9 mins All -out form.

To To To -
Yo-Yo Intermittent Fatig fatigu fatigu 2 Aim to improve
Day 3: Test ue e e - 9 mins Varied distance covered
Rowing machine 500 500 500 500 500 Maintain consistent
intervals m m m m m 8 1 min Varied effort

10 10 10 8 6 2
Day 4: Deadlifts reps reps reps reps reps 8 mins 2:1:2 Focus on hip drive
10 10 10 8 6 2 Maintain core
Overhead Squats reps reps reps reps reps 8 mins 2:1:2 stability
- Maximal effort on
10 10 10 10 1.5 Explos each slam with
Medicine Ball Slams reps reps reps reps 8 mins ive explosive power.
 10 10 10 8 6 1.5 Quick and explosive
Lateral Cone Hops reps reps reps reps reps 8 mins Fast movements.

5 5 5 - 2 Focus on quick
Day 5: 5-10-5 Shuttle Run reps reps reps - 9 mins Fast transitions.
5 5 5 - 2
T – Drill reps reps reps - 8 mins Fast Quick footwork
Lateral Banded 10 10 10 8 8 1.5 Maintain tension in
Walks reps reps reps reps reps 8 mins Slow the band throughout
30 30 30 30 -
Hamstring Stretches sec sec sec sec 6 1 min Slow Increase Flexibility
-

Cool -
down Static Stretching
30 30 30 30 -
90-90 stretches sec sec sec sec - 0 Slow
30 30 30 30 -
Quadricep Stretches sec sec sec sec - 0 Slow
30 30 30 30 -
Shoulder Stretches sec sec sec sec - 0 Slow
30 30 -
Foam Rolling 1 min 1 min sec sec - 0 Slow

Week: __1 __ Day: _____1-5_______