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  • CPT7 Muscle Gain2

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    joce kocev
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    This training plan outlines the first phase of muscle gain training for client John Doe. The phase focuses on stabilization, endurance, and core strength. The plan includes a warm-up with foam rolling and static stretching followed by planking and side planks for core activation. Resistance exercises are performed in two mini-circuits and include bodyweight exercises like step-ups, single-leg Romanian deadlifts, push-ups, and rows using a suspension trainer. The session ends with foam rolling and static stretching.

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    This training plan outlines the first phase of muscle gain training for client John Doe. The phase focuses on stabilization, endurance, and core strength. The plan includes a warm-up with foam rolling and static stretching followed by planking and side planks for core activation. Resistance exercises are performed in two mini-circuits and include bodyweight exercises like step-ups, single-leg Romanian deadlifts, push-ups, and rows using a suspension trainer. The session ends with foam rolling and static stretching.

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    8 views1 page

    CPT7 Muscle Gain2

    Uploaded by

    joce kocev
    This training plan outlines the first phase of muscle gain training for client John Doe. The phase focuses on stabilization, endurance, and core strength. The plan includes a warm-up with foam rolling and static stretching followed by planking and side planks for core activation. Resistance exercises are performed in two mini-circuits and include bodyweight exercises like step-ups, single-leg Romanian deadlifts, push-ups, and rows using a suspension trainer. The session ends with foam rolling and static stretching.

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    of 1

    Optimum Performance Training®

    CLIENT’S NAME: John Doe


    GOAL: Muscle Gain
    PHASE: 1 Stabilization Endurance Training
    DATE: 2 of 12
    EXERCISE SETS REPS TEMPO REST NOTES
    WARM-UP
    Foam Roll: Calves, Tensor Fascia Latae, Thoracic-
    1 1 30 sec 0 sec Hold tender spot for 30 sec
    Spine
    Static Stretch: Calves, Tensor Fascia Latae, Erector Hold each stretch for 30
    1 1 30 sec 0 sec
    Spinae sec
    Dynamic Stretch: Tube Walking: Side to Side 1 10 Moderate 60 sec 10 reps each direction
    ACTIVATION (core & balance)
    Core: Plank 1 1 Slow 0 Hold for 30 sec
    Core: Side Plank 1 1 Slow 0 Hold for 30 sec each side
    Balance: Single-leg Windmill 1 16 Slow 90 sec 8 reps each leg
    SKILL DEVELOPMENT (plyometric & SAQ)

    RESISTANCE TRAINING
    Squat Pattern: Step-up to Balance 2 15 Slow 0
    Hinge Pattern: Single-leg Romanian Deadlift 2 15 Slow 0
    Modified push-up if
    Push Pattern: Push-up 2 15 Slow 0
    necessary
    Pull Pattern: Suspension Trainer Row 2 15 Slow 0
    Press Pattern: Standing Dumbbell Shoulder Press 2 15 Slow 90 sec
    CLIENT’S CHOICE
    Stability Ball Hamstring Curl 2 15 Slow 90 sec
    COOL-DOWN
    Foam Roll: Calves, Tensor Fascia Latae, Thoracic-
    1 1 30 sec 0 sec Hold tender spot for 30 sec
    Spine
    Static Stretch: Calves, Tensor Fascia Latae, Erector Hold each stretch for 30
    1 1 30 sec 0 sec
    Spinae sec
    Coaching Tips: Perform activation and resistance exercises in two mini circuits.

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