Ptr 255 Week 8 Case Study

Week 8 Case study

Case study 1: Doug Stevens

I designed a 12 week program that will aid in increasing his speed, explosiveness, and agility while giving him the little extra upper body work he desired. Before starting this program I had Doug complete a assessment that consisted of a functional movement screening and muscular endurance test, to better evaluate his current condition.

12 week training program

This program was designed to be completed three times weekly and will start off each session with this warm up drill and will end with 5-10 minutes of comprehensive static stretching.

Warm-up

Jog 3-5 minutes

Speed Improvement Drills (SID’s):

Stationary Arm Swings 2 x 20 sec

High Knees 2 x 20 yds

Butt Kicks 2 x 20 yds

Lateral Shuffle 2 x 20 yds

Carioca 2 x 20 yds

Backpedal 2 x 20 yds

Dynamic Flexibility:

Walking Angled Lunges 1 x 20 yds

Backward Angled Lunges 1 x 20 yds

Walking Knee Hugs 1 x 20 yds

Walking Quad Pulls 1 x 20 yds

Inch Worm 1 x 20 yds

Walking High Kick Toe Touches 1 x 20 yds

Training routine

Week 1:

Warm-up Drills

5 x 400 yd sprints

Work Time: 1:20 min

Rest Time: 2:45 min

Dips 4x15

Pull-ups 3x Failure

Plyo-pushups 3x Failure

Cool-down and Stretch

Week 2:

Warm-ups Drills

2 x 400 yd sprints

Work Time: 1:15 min

Rest Time: 2:30 min

4 x 200 yd sprints

Work Time: 30 sec

Rest Time: 1:30 min

Dips 4x15

Pull-ups 3x Failure

Plyo-pushups 3x Failure

Cool-down and Stretch

Week 3:

Warm-up Drills

4 x 200 yd sprints

Work Time: 28 sec

Rest Time: 1:20 min

6 x 100 yd sprints

Work Time: 15 sec

Rest Time: 45 sec

Dips 4x15

Pull-ups 3x Failure

Plyo-pushups 3x Failure

Cool-down and Stretch

Week 4:

Warm-up Drills

12 x 100 yd sprints

Work Time: 14 sec

Rest Time: 40 sec

Dips 4x15

Pull-ups 3x Failure

Plyo-pushups 3x Failure

Cool-down and Stretch

Week 5:

Warm-up Drills

8 x 100 yd sprints

Work Time: All-out

Rest Time: 40 sec

6 x 80 yd sprints

Work Time: All-out

Rest Time: 35 sec

4 x 60 yd sprints...