Weight Training

My client, named Stan, has come to me seeking professional counsel. After an initial interview and assessment, I have gathered enough information about Stan to form a fitness program. As I design Stan’s program, I will ask for feedback involving his fitness goals, exercise preferences, and desired outcomes.

For Stan, I will recommend a ten-week split training program. The purpose of this program will be to promote continued activity in the areas he enjoys, to increase his strength, endurance, stamina, and flexibility.

We will incorporate the three areas of fitness: flexibility, strength training, and cardiovascular fitness, since all are essential elements of a good fitness program. Stan and I have also agreed that improvement in each of these areas will lend to greater health and enjoyment of the recreational activities he already pursues.

Our goal will be to exercise 3 to 4 days a week in gym alternating cardio workouts with weight training workouts. The first 5 weeks of the program, we will begin with 3 workouts per week. Then, we will increase the frequency of these workouts to 4 times weekly. (this is displayed below in chart 1-1.)

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BLUE denotes even workout days in which upper body workouts will be performed. Stan can also expect significant muscular strength and endurance gains which will allow him to do more push-ups, sit-ups, and pull-ups. The cool-down will involve general calisthenics and static stretching exercises which will be held for no less than 30 seconds, but no more than 60 seconds. Since Stan already enjoys cycling, he is more apt to enjoy and adhere to such a program. 6 3

LOWER BODY EXERCISES

1 Squat (with barbell) 50 lbs.

GREEN denotes even workout days in which lower body workouts will be performed. On odd days, we will perform cardio workouts. If cycling becomes monotonous for Stan, a jogging or walking program will be developed to keep him on track for cardiovascular gains. He should take care to wear a comfortable pair of well-supported shoes with padded heels and an arch support, and since we will be mostly working indoors, he will be advised to wear light, loose-fitting clothing; preferably that which will wick sweat away from the skin while exercising. ”

As a result of this program, Stan can expect greater aerobic capacity and performance when enjoying his leisure activities (such as hiking, swimming, canoeing, and biking). This will help us assess his gains, and give us concrete data for health improvements. 6 3

2 Lunge (holding dumbbells) 40 lbs. Staying on track during lifting sessions, with proper resting time between sets, will ensure better end results.

Approximate Word count = 1113
Approximate Pages = 4 (250 words per page double spaced)

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