Case Study Example: Personal Training Routine

Steve Rogers is a young man in his late 20s and has a history of physical exercise based on him being an avid runner. His target heart rate is 193 bpm using the Karvonen Formula (She, Nakamura, Makino, Ohyama & Hashimoto, 2014). The target heart rate aids in determining the best conditions Steve can work out in without causing harm to his body. In the exposition, I will develop a training routine that will assist Steve in attaining his goal. However, Steve has to pass a fitness test before proceeding to employ the routine. His past shows him as an avid runner hence completing a mile in under nine minutes will ensure he is ready for the personal training routine.

Periodization is a concept vital to the development of Steve's training routine. Steve needs to gain some muscle and not lose weight thus his diet must also conform to the training program. The results of the training routine will be evident after the completion of twelve weeks but there is a need for Steve to stick to a given routine to ensure the results are everlasting. Splitting the training into distinct time periods with each being built on the prior period's progress will ensure periodization is effected in the routine (Jimenez, 2009). The routine will encompass a macrocycle, mesocycle, and microcycle. The cycles are necessary to ensure the body does not fully adapt to the imposed stresses it is subjected to during exercise.

Steve's profile, as an average fitness buff, places him under the intermediate category of trainees; he has some training experience and no uncontrolled medical red flags or conditions. The workouts will be in three stages as indicated in the table below.

Stage One (3 weeks) Stage Two (5 weeks) Stage Three (4 weeks)

Exercise Reps Sets

Leg Curl 15 2

Leg Press 15 2

Back Extensions 15 2

DB Shoulder Press 15 2

Incline Bench Press 15 2

Crunches 20 2

Standing Calf Raises 15 2

Seated DB Curl 15 2

T-Bar Row 15 2

Cable Pushdowns 15 2

Training Day 1

Exercise Reps Sets

Stiff Leg Deadlift 10 4

Squat 10 4

Leg Curls 12 2

Standing Calf Raises 12 2

Seated Calf Raises 6 2

Leg Extensions 12 2

Training Day 2

Exercise Reps Sets

Back Extensions 10 3

Preacher Curl 12 2

Pec Deck 12 2

Incline Bench Press 10 4

Russian Twist 8 3

Training Day 3

Exercise Reps Sets

Lateral Raises 10 2

Lying Tri Extensions 10 3

Pull Up 10 4

Cable Rows 10 3

DB Shoulder Press 10 2

Training Day 1

Exercise Reps Sets

Stiff Leg Deadlift 5 6

Dead Lift 5 6

Seated Calf Raises 8 5

Training Day 2

Exercise Reps Sets

Bench Press 5 6

Back Extension 8 3

Pull Up 5 6

Russian Twist 8 3

Training Day 3

Exercise Reps Sets

Close Grip Bench 5 5

Barbell Curl 5 5

Military Press 5 5

My recommendations for the exercise routine are in compliance with the client's needs; Steve needs to put on some muscle and size before attending his friend's wedding. When the above routine is periodized for Steve, the periodization model will assume the table below.

2 weeks 2 weeks 3 weeks 1 week 4 weeks

Stage 1 Stage 2 Stage 3 Stage 1 Stage 2

References

Jimenez, A. (2009). Undulating periodization models for strength training & conditioning. Motricidade, 5(3). http://dx.doi.org/10.6063/motricidade.5(3).188

She, J., Nakamura, H., Makino, K., Ohyama, Y., & Hashimoto, H. (2014). Selection of suitable maximum-heart-rate formulas for use with Karvonen formula to calculate exercise intensity. International Journal Of Automation And Computing, 12(1), 62-69. http://dx.doi.org/10.1007/s11633-014-0824-3