Training Program

Chris Double,

A fourteen year old male looking to add on a well amount of muscle mass to participate in high school wrestling team. Chris is currently 5’10”, 120 pounds, 10% body fat, and at a 70 bpm resting heart rate. The calculations have been made and Chris is currently sitting at a 1608.40 BMR, and using the Karvonen formula Chris is sitting at 145 BPM at 55%, 172 for 75%, and 186 for 85%. Throughout this workout just as many, I want to build a foundation, but a different approach will be taken. What I mean by that is that I will use a 3 phase Periodized training program that incorporates an educational and foundation phase lasting 2 weeks, an intense basic strength and hypertrophy phase, and last but not least the power phase. I believe that I can push limits at Chris’ current age, but I need an educational and foundation week, as well as assessments and test. This will help me determine whether I need to tweak the program as we move past the first phase. Chris’ is eager, but we must understand his stature and create good habits of resistance training. Considering Chris’ age I can push past heart rate limits muscular failure, but I do not want to overdo it. There must be a balance between pushing past limits and understanding how well and developed is structure is such as bones, muscular development, endurance, and genetics.

During the first phase we will go through a series of assessments such as, the 1-MIN push up test, 12-minute Run-Walk, 1RM Leg press, and a sit and reach test for flexibility. I’m expecting for a good score on the 12-minute Run-Walk, and any muscular endurance or strength test to be not well. This extensive and taxing training regimen requires a lot, and Chris’ input must be a more consistent output as far nutrition is concerned. When packing on lean muscle the body must be high in rich nutrient protein and will combat workouts through energy using carbohydrates. At your age your metabolism is running at a higher rate. I suggest we...