Download SPHE 420Stabilization and Strength ProgramDepartment of Spor and more Lecture notes Accounting in PDF only on Docsity! SPHE 420 Stabilization and Strength Program Department of Sport and Health Science, American Military University SPHE 420: Exercise Programming and Testing Stabilization and Strength Program This portion of the workout plan was instilled to build strength and while still maintaining what we have established in the stabilization phase. Moving from phase one to phase two is ideal to progress after at least 4 weeks. Ideally, we would want to progress into phase two with an understanding that exercises and intensity will pick up at this point keeping safety and health as paramount factors in moving forward. In this phase, we will focus on increasing my client’s strength along with speed, agility and quickness (SAQ). This is the phase that will help “increase client’s metabolism by increasing the overall volume and intensity of volume” (Elsesser, 2017) and lead way to transition to phase five which is power. In phase 5, we would focus on the same mentality but more on velocity and force (Elsesser, 2017). As a recap, my client would love to lose some extra weight due to sedentary lifestyle during the pandemic. He is a healthy 35 year old male with chronic knee pain. He is on his feet majority of his work day. We have planned out a four to five week regiment that physically challenges him at various moments through load, exercise selection, planes of motion, reps and sets (Clark, 2018). With transitioning to phase two, I have to remind my client to focus on form that we learned in phase one. I’m a big believer that form is better than high repetitions that are inadequate. In this phase, proper form determines if he cause more harm than good. The National Academy of Sports Medicine states proper posture and technique are paramount to an effective and efficient exercise program (NASM, 2013). In this phase, we have to capture that effectiveness or I will lose motivation in my client. There will be times when he will not want to continue but in the strength phase. What I would like to him to understand is that the focus will be on: “increasing ability of core musculature in stabilizing the pelvis and spine with heavier loads and complete range of motion; the metabolic demand by taxing the ATP-PC and glycolysis energy systems; increase the load-bearing capabilities of muscles, tendons, ligaments, and joints” (Clark, 2018). He understands that he will have to dedicate at a minimum of two days for the following four weeks. His workout will be somewhat similar to his stabilization endurance phase but with a superset method during the resistance portion of the strength phase. I want him to be able to work out with minimal rest time to keep his body in an energy demanding stage or metabolic specificity based off the specificity adaptation imposed demands principle (Clark, 2018). More energy that is burned or use without adding more caloric intake forces the body to use stored energy sources that will eventually aid in weight lost. To begin his workout, I chose to keep the some of the same stretches from the stabilization endurance phase. As he progresses, some of the stretches will be switched out but for the most part they are still the same. The self-myofascial release will still be the same trying to relieve some of the tension from the calves, lats, hamstrings, quadriceps and tensor fasciae latae. These stretches are known to help release some tension or tenderness in certain areas that some stretches do not relieve the tenderness. After warming up, we will more on to the core, balance and plyometric exercises. All of these are brand new except lateral bounds. Squat thrust are one of my favorite exercises because requires a client to be explosive. It a full body movement that works the hamstrings, quadriceps, shoulders, chest, abs, triceps, and glutes that utilizes the client’s bodyweight as the resistance factor. This will help improve his hip mobility, cardiovascular longevity and shred unwanted fat. Next, is the Battle Ropes Tsunami with Alternating Reverse Lunges that is not only a great cardiovascular but a plyometric exercise as well. This is a variation of the popular exercise of alternating waves with the ropes. IN this exercise, my client will begin with an alternating tsunami effect of the ropes and perform reverse lunges while maintaining a 2/0/2 tempo (Gonzalez, 2018). Swiss Ball Mountain Climbers is a Hip Rexor Stretch ,1.2, 30s each side C.alf Sttetch ,1.2, 30s each side ~uatJump Lateral bounds . Co&ehin&Tips: Reference List 1. Elsesser, J. (2017, May 11). Program design for weight loss. Health & Fitness Blog | NASM. https://blog.nasm.org/certified-personal-trainer/program-design-weight-loss 2. National Academy of Sports Medicine. (2013, August 9). Implementing safe and effective training methods. Health & Fitness Blog | NASM. https://blog.nasm.org/training- benefits/implementing-safe-and-effective-training-methods 3. Clark, M., Lucett, S. & Sutton, B. (6Ed.). (2018). NASM Essentials of Personal Fitness Glute Training. Jones & Bartlett Learning 4. Gonzalez, J. (2018, March 21). Here’s how to add battle ropes to your training programs. Health & Fitness Blog | NASM. https://blog.nasm.org/fitness/heres-how-to-add-battle- ropes-to-your-training-programs 5. Comana, F. (2015, March 14). Boosting performance with agility and quickness training. Health & Fitness Blog | NASM. https://blog.nasm.org/sports-performance/boosting- performance-agility-quickness-training 6. Miller, K. (2015, June 19). Speed, agility and quickness: SAQ for you. Health & Fitness Blog | NASM. https://blog.nasm.org/sports-performance/speed-agility-quickness-saq 7. Benefits of agility ladder training. (n.d.). Orthopedic One| Orthopedic Surgery & Sports Medicine Ohio. https:/ /www.orthopedicone.com/news-events/benefits-of-agility-ladder- training 8. Common knee injuries – OrthoInfo- AAOS. (n.d.) https://orthoinfo.aaos.org/en/diseases-- conditions/common-knee-injuries/ Glute
