Personal Training Final

By: Kailynn Blanchard

 Who is my client?
● Name: Raymond
● Gender: Male
● Age: 22
● Height: 6’6
● Weight: 225
● Occupation: College student majoring in Bioscience; 4th year basketball player for his university team
(NCAA Division 1)
 Subjective Information
● Health Concerns: Mother suffered a mild stroke at the age of 58; Father has diabetes
● Raymond, personally, doesn’t have any
● Injuries: Elbow Tendinitis in right arm
Current Fitness Program
● Practice 5 times a week for 2 hours
● Outside of practice, he does strength training three times a week
● Does some cardio on a bike twice a week
Fitness and Nutrition Goals
● Fitness Goals: Improve his anaerobic conditioning ability as he gets tired in the the
last half of the game, which affects his shooting ability
● Nutrition Goals: Coach says he needs to eat healthier food and put on 10 pounds of
muscle
Previous Experience w/ Exercise & Motivation Level
● Played basketball since he was in the 7th grade
● In high school, he lifted a lot of weights and ran
● Now in college, he practices with the team more than he lifts and runs

Motivational Level: High. Has potential to make the pros if he can improve his
stamina
 My Fitness Plan
● Currently, Raymond practices 5 times a week for 2 hours with his team. And when he is not
at practice, he does strength training three times a week and cardio twice a week.
● For my fitness plan that I have for Raymond, I would like to work with him a max of 3
times a week for no longer than 90 minutes.
● To improve his lack of anaerobic training, I would have him do conditioning/cardio training
2 times a week.
● Cardio training will be based on higher intensity, rather than an easy state
● Since he is a trained individual, the typically 8-12 week programs would not be necessary.
So I will be aiming for 4 weeks max
● As for nutrition and eating healthier, I would bring in a high-rated nutritionist to steer him in
the right direction
My Fitness Plan
● Since Raymond has been operating at high competition level (NCAA Division 1) for the past four years
and has outstanding motivation, his stabilization phase will be shortened to 2 weeks instead of 4. His
goals focus on gaining muscle and working on his conditioning so stabilization isn’t ideal but still
contributes to the overall goal
● Stabilization phase will focus on correcting his posture when doing overhead squats-> Feet turn out and
lower back arches
○ To correct that barrier, prior to lifting, he will practice squating with a stick behind him and have
tape where his feet should not cross (stay turned forward instead of out)
● His strength and power phases will be 4 weeks each
● The focus for the strength phases will be: Hypertrophy and Maximal Strength
○ Hypertrophy is to increase muscle and maximal strength is to improve his rate of force production
and be beneficial for when he enters the power phase
○ Stabilization and Hypertrophy will be 3 times a week
○ Maximal Strength and Power will be 2 times a week instead of 3
● All bicep/tricep lifting workouts will be monitored due to his tenditionits-> Has an asterisk just in case
 ● No overlapping of
Monthly Plan phases-> So will
focus on one phase
Weeks 1 2 3 4
at a time until its 2
Days M, T, W, R, F, S, M, T, W, R, F, S, M, T, W, R, F, S, M, T, W, R, F, S, or 4 week program
S S S S is complete
● Conditioning/
Phase 1 M, W, F M, W, F
Cardio will be every
Tuesday and
Phase 3- M, W, F M, W, F M, W, F M, W, F Saturdays
Hypertrophy ● During phase 1 & 3,
his rest days are
Phase 4- Monday & Monday & Monday & Monday &
Maximal Thursday Thursday Thursday Thursday Thursday and
Strength Sunday
● During phase 4 & 5,
his rest days are
Phase 5-Power Monday & Monday & Monday & Monday &
Thursday Thursday Thursday Thursday Wednesday, Friday,
and Sunday

Cardio Tuesday & Tuesday & Tuesday & Tuesday &

Saturday Saturday Saturday Saturday
Stabilization Resistance Training Concept- Vertical Loading
Exercise Sets Reps Tempo Rest Coaching ● Vertical loading is time-
Tip
saving
Total Body Complete ● Keeps his heart rate up
all sets ● Beneficial for smaller
before accessory movements and
moving to
the next
lighter weights being used
exercise ○ Not maxing or going
extremely heavy
Chest

Back

Shoulders

Biceps

Triceps

Legs
Warm up-Stabilization level
Components Exercises Duration

Self-Myofascial release Adductors, IT, Hamstrings, 30 secs for each area

Calves,

Static Stretching Kneeling Hip Flexor, Adductor 30 secs for each muscle
stretch, Gastrocnemius Stretch,
Latissimus Dorsi

Cardiorespiratory Slow-tempo Jog 5-10 mins

 Phase 1: Stabilization *Focus on
correcting
Exercise: Set Reps Tempo Rest
posture issues
Total Body MB Squat to 2 15 Slow 60 sec
Press *Core
activation on
Chest Swiss Ball 2 15 Slow 60 sec
every
Dumbbell Chest
Press exercise

Back Dumbbell Bent 2 15 Slow 60 sec *Less focus

Over Rows on the
Shoulders Scapular wall- 2 15 Slow 60 sec volume and
clocks w/ more on the
resistance band intensity/
tempo (Slow)
Biceps* MB Bicep Curl 2 15 Slow 60 sec

Legs Single Leg dips 2 15 Slow 60 sec

on Balance Disc
Cool Down-Stabilization
Exercise: Sets Duration Coaching Tip

Treadmill 1 5-10 min Walk to slow jog

SMR: Calves, IT, 1 30 sec Hold

Lats, Hamstrings

Static Stretch: Calves, 1 30 sec Hold

Hip Flexors, Lats
Strength Resistance Training Concept- Horizontal Loading
Exercise Sets Reps Tempo Rest Coaching ● When it comes to strength
Tip
training (i.e hypertrophy
Total Body Complete and maximal strength) it is
all sets beneficial of major
before movements (squat, bench,
moving to
the next deadlift) because the lifter
exercise is allowed complete time to
recover before his next
Chest heavy set.
Back
● Horizontal loading can be
manipulated in a variety of
Shoulders ways to allow complete or
incomplete recovery.
Biceps ● Incomplete recovery may
Triceps benefit hypertrophy
training as more motor
Legs units are recruited and
fatigued as the sets
continue on.
Warm up-Strength level and Specific based

Components Exercises Time/Repetitions

Self-Myofascial release Foam roll or use the stick on 30 seconds for each muscle
Gastrocnemius/Soleus, Quadriceps,
Hamstrings, Adductors, and
Latissimus Dorsi

Active-isolated stretching Active supine biceps femoris stretch, 2 second hold on each exercise; 5-10
calves, kneeling hip flexor stretch, reps of each
Standing adductor stretch

Cardiorespiratory Stationary Bike 5-10 mins

Phase 2: Strength- Hypertrophy
Exercise: Sets Reps Tempo Intensity Rest

Chest Barbell 3 10 Medium 75-85% 60 secs

Bench Press

Back Inverted Row 3 10 Medium 75-85% 60 secs

Shoulders Barbell 3 10 Medium 75-85% 60 secs

Overhead
Press

Biceps* Alternating 3 10 Medium 75-85% 60 secs

DB curl

Triceps DB Lawn 3 10 Medium 75-85% 60 secs

Mowers

Legs Hex Bar 3 10 Medium 75-85% 60 secs

deadlifts

● Rest will be based on his volume (sets and reps)

Phase 2: Strength- Maximal Strength
Exercise: Sets Reps Tempo Intensity Rest

Chest Dumbbell 4 6 Medium 85-90% 60 secs

Incline Fly

Back Seated cable 4 6 Medium 85-90% 60 secs

rows

Shoulders Standing 4 6 Medium 85-90% 60 secs

Dumbbell
Front Raises

Biceps* Alternating 4 6 Medium 85-90% 60 secs

DB curl

Triceps Dips 4 6 Medium 85-90% 60 secs

Legs Romanian 4 6 Medium 85-90% 60 secs

Deadlifts
Cool Down Phase-Strength

Exercise Sets Duration Training Tip

Stationary Bike 1 5-10 mins Slow pace

(optional)

SMR: Calves, 1 30 secs Hold

Hamstrings, Quads,
Lats, IT bands

Static Stretching: 1 30 secs Hold each stretch

Calves, Hip Flexors,
Quads, Hamstrings,
Lats
Warm Up-Power

Components Exercise Sets Duration

SMR: Calves, IT, Lats, 1 30 secs

Hamstrings, Quadriceps

Dynamic Stretch: Leg Swings (Front to 1 10 repetitions on each

back & Side-to-Side) side
Walking lunges w/
Rotation, Prisoner
Squats, Tube Walking
Phase 3: Power *Superset
training saves
Exercise Set Reps Tempo Rest Coaching Tip time as it
Chest *Single Arm 4 8 Explosive (But 0 Superset
reduces rest
Bench Press (4 12 controlled) 2 mins interval
each arm)
*MB Chest between
Passes exercises
Back *Lat Pulldowns 4 8 Explosive (But 0 Superset
*Incline DB 12 controlled) 2 mins *Increases the
Row intensity of the
Shoulders * Seated DB 4 8 Explosive (but 0 Superset workout by
Shoulder Press 12 controlled) 2 mins overloading a
*Overhead MB
Throws muscle

Biceps* *DB Hammer 4 Explosive (But 0 Superset *Even though

Curls controlled) 2 mins
*Band Pull tempo is
Downs explosive,
Legs *Barbell Squat 4 8 Controlled 0 Superset control is
Jump 12 2 mins important
*Swiss Ball
Hamstring Curls
Cool down-Power
● Hamstring stretching can be done with or w/o a band

Exercise: Set Duration

Stationary Bike (Optional) 1 5-10 mins

SMR: Calves, Hamstrings, 1 30 secs

Quadriceps, IT, Lats

Static Stretching: Calves, 1 30 sec

Hip Flexors, 90/90
Hamstrings (w/ resistance
band), Lats
Cardio Phase
Week Exercise Basketball Drill Duration/Repeti Task
tion

1-Tuesday & Suicides-2x Free Throws- 10 minutes Keep alternating

Saturday Make 2 exercise & drill
until 10 mins is up

2-Tuesday & Quick Jump rope- Shoot Corner 3’s- 10 minutes Repeat Jump
Saturday 90 secs Make 3 roping for 90 secs
then alternate
corner 3s until
time is up

3-Tuesday & Full Court Sprints Mid-range Catch 20 total makes Sprint the full
Saturday & Shoot court then catch &
shoot

4-Tuesday & 30 secs Sideline Simple Shooting 15 total makes Keep alternating
Saturday Sprints Outside of paint- exercise & drill
Make 3 unil 15 total makes