Submitted by: Submitted by aqictu
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Date Submitted: 03/13/2016 09:44 PM
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...