I think this session will maintain a good cardiovascular system in my client as we will work really hard on his cardiovascular system, also the circuit training will hopefully help maintain a good muscular endurance in his upper body and increase his flexibility.
Monday we will start with a normal warm up and will end up with the circuit training as part of the cool down.
Week 3
This week I’m going to focus more in muscular strength exercises. Monday I’m going to develop a circuit training which will be based in muscular strength activities such as bicep curls, 1 arm row, etc. In Wednesday I’m also going to concentrate in muscular strength in the gym and finally in Friday I will increase the weight 4 kilos in the last repetition and set of every exercise.
This third week will hopefully improve Philip’s muscular strength at we will focus on it as much as possible and making sure in the next three weeks we can maintain the improvement and adding weights. We will do a normal procedure warming up and cooling down which will help his flexibility and avoid injury and finally, once again we end up with a good ten minute interval training which will improve his stamina for the next week session.
Week 4
In this session we are going to make sure we work more in the flexibility doing passive stretches that can improve my client’s performance at his sport. But we will also work in the cardiovascular finishing the week with cardiovascular circuit training and a
weight programme that will maintain and slightly improve my client’s performance.
I think this week really will help to maintain a good cardiovascular development and a good muscular strength. In both fitness components I’ve increased some type of resistance such as doing the really hard session in Friday for cardiovascular and adding 1 kilogram per exercise in the muscular strength training.
I think the flexibility exercises I developed, will really help to see a difference in next week’s sessions. Next week I will increase 10 seconds in each stretch to see if week 4 really helped him to improve.
Week 5
This wee I’m going to focus in two things, muscular strength and cardiovascular system. As its one more week left for the training programme to be finished, I am concentrate on the two major things that need improvement. To improve my cardiovascular I will do a Fartlek training session and a hard weight session by adding
more weights, in Wednesday, everything it’s going to be a normal week and in Friday I will do an interval training to prepare for next week hard sessions and I will also do a very hard session for muscular endurance. For flexibility I will maintain adding seconds but won’t focus as much at it.
I think this session can really help obtain a difference for the last week of the development programme. Making him work in the cardiovascular system as much, will help him psychological and physically to be more determine in sports, as he put all his effort in this week session and hopefully was done perfectly, with motivation and confidence. Flexibility stood the same but we added 5 more minutes in the last session so we can see an improvement in next weeks last session.
Week 6
In this last session I am going to maintain the abilities my client has achieved by working in the treadmill very hard, doing a circuit training in muscle strength and maintaining the flexibility as its normal state and in Friday I will make sure I finish with fitness tests to see the improvements from the first day to the last one.
I think these sessions could really help my client to maintain a good cardiovascular system, a good muscular strength and a good flexibility. I think ending with fitness testing is the right choice to help my client to motivate looking at his results and will also help me to evaluate my self as a personal trainer and find out the possible changes I could be doing, in the next week sessions with Philip or another clients.
P3, M2
Now I am going to review two contrasting sports players, one will be my self with the main sport of football and the other will be Philip Sifferman which I will review his 6 week training programme, his main sport is volleyball.
Week 1
First week evaluation
This first week was an intense session as I had to get my body used to do sports. I’ve been doing volleyball for the past months, but I’ve not actually carried out a personal fitness development. Therefore my cardiovascular section of the day was hard to keep on going for the whole 12 minutes running, but I kept on a steady pace to achieve the 12 minutes run and avoid fatigue. Then after 5 minutes recovery I started a five minutes cycling activity which end up a good way of getting rid off lactic acid as it was a steady and relaxed 5 minutes of work.
The muscular strength seemed hard at the last set in every single activity, therefore I am going to make sure I don’t change weight till I feel confident and capable of achieving 3 sets and 12 repetitions as easy as possible, this includes arms and legs.
The flexibility exercises were very hard to achieve as my muscles were really stiff and with lack of flexibility on them, I decreased 5 seconds from normal procedures as it was too painful to maintain in that position for more than 25 seconds.
Week 2
Second week evaluation
This second week of my training programme was slightly easier than the last weeks. I added two more minutes in each of the cardiovascular activities therefore I make sure I force my self to the limit during the activities. The jogging was hard as my cardiovascular system finds difficult to maintain a breathing pace but I obtained those two more minutes that will make a difference for next week, same with cycling which I also added two more minutes to make sure my gastrocnemius and hamstrings work even harder.
My muscular strength kept on the same procedures and same weights, this week it was a bit better but the third set was still hard to achieve the twelve repetitions, therefore hopefully next week I’ll be ok to achieve the three sets in a normal standard and hopefully by week four I will change weights.
Flexibility this week was as hard as last week therefore I will make sure I also work at home during this week to see if I get better and better and I can increase the time at least five to ten seconds more.
Week 3
Third week evaluation
In this week I really noticed a difference in the cardiovascular exercises, I kept on going for the whole 16 minutes of the jogging and I did 9 minutes of cycling perfectly fine. I think my cardiovascular system is ready for a change of intensity, therefore next week I will increase the intensity at jogging from 10 to 11.5, this will increase the level of intensity but the 16 minutes will maintain the same. For cycling I will also increase the intensity at level 12, but will stay the same 9 minutes. This will keep the same period of time but will increase the intensity so I will always be working harder than last week.
My muscular strength did go better and I finally can change the weight next week, to a heavier one. This will make me work harder next week as I will increase intensity in CV and in muscular strength.
Finally my flexibility got a bit better as I trained during the week and I could achieve the 5 more seconds without so much pain. This showed me that I have to keep on exercising the stretches during the week to see a change in my flexibility if not it’ll be really hard to see changes occurring.
Week 4
Fourth week evaluation
This week was very helpful and helped me realize my improvements in all of the sections.
In cardiovascular I noticed those 16 minutes was now an easy challenge and increasing the intensity was a bit more difficult but coped with it very good, same as with cycling which was not a very tough challenge to go through.
In muscular strength it was a difficult challenge to increase weights but I did achieve it perfect the first two sets but the third one was the most difficult one, but I did the twelve repetitions as well which I was happy with.
Last I got the flexibility which I increased 5 seconds from the last week which I am very happy about as now I’ve increased 10 seconds in every flexibility exercise.
Week 5
Fifth week evaluation
One week of finishing the training session I am still increasing the intensity in the cardiovascular exercises but keeping the same minutes, to make sure I finish my 6 week training programme with a good level of stamina.
My muscular strength feels better with the added weight of last week, which means I’ll be able to change weight next week and maybe after next session I’ll be able to increase it every week.
My flexibility it’s increasing a lot, but I can not stop working at home as its helps me a lot to achieve 5 seconds every week in each exercise.
Week 6
Sixth week evaluation
In the final session of the six week training programme I finally saw an improvement in every single fitness component.
Cardiovascular, I ran 16 minutes with a high intensity of 12.5 and it felt really good and not exhausting, same with cycling I had an intensity of 13 and cycle for 9 minutes and the muscles worked perfectly fine.
My muscular strength also got better and better during the time, and also increased the intensity in the last session, which was difficult but did the whole 3 sets.
Finally the flexibility went perfectly fine and I feel a lot more flexible while playing volleyball.
This has being my 6 week training logbook in the gym, now I am going to evaluate Philip’s log book.
Week 1
I think in the cardiovascular system he did really good as he achieved his aim in the session and will be able to increase the intensity and minutes the next session, maybe only by 2 more minutes as he only trains one day a week and its hard for the CV system to maintain the same level without training, therefore by increasing only 2 more minutes to the session makes a difference in his body. I think in the muscular strength section he did not do very good, as I don’t think he should change the reps, he should only change the weight as it makes it uneven and could not make any change in the muscle groups.
Finally for flexibility he did achieve his aim, of stretching for 1 – 2 minutes every muscle.
Week 2
In this session we can see that he has no problem in adding new machinery into his cardiovascular section which is a really good way of not getting bored and enjoying the activity. I think for future improvements he should increase the intensity of the run by level 1.5 or 2 in the incline section.
For the muscular strength he is still unorganised as in my opinion he should do 3 sets of 12 repetitions to make it an even exercise and number.
Flexibility still as good as its always been, therefore I think he should be adding maybe a partner to follow some passive stretches or use a swiss ball to stretch his back muscles more efficiently.
Week 3
In the cardiovascular session he increased his time to 15 minutes which means he is feeling confident at his improvements. I think his future developments should be increasing intensity with the same time, so muscles work harder but for the same period of time.
In his third week he is still having trouble with lifting 15 repetitions in two sets therefore, I think as he doesn’t change the repetitions to 12 in 3 sets, he should maybe change weight till he feels comfortable as forcing your self too much can cause serious injuries.
Flexibility is still the same, therefore he should try and learn new muscles to be able to stretch and also keep them for longer.
Week 4
In this week Philip has decreased his time in the Treadmill which is not a very good idea as it’s not an improvement, but surely he had a reason to do so, maybe feeling fatigue or not warmed up properly, I think in the next session he should make sure he gets back on track with doing 15 minutes at a higher intensity to improve what he lost this week.
His muscular strength seems to be improving, even though he is being really unorganised with it, but hopefully he will stay in the 3 sets of 20 repetitions for the rest of the weeks or till he feels confident. But I still think he should lower the repetitions and increase the weights, to gain a better muscular strength in shorter time.
In his flexibility section he was completely fine and also added the swiss or fit ball, to make sure he stretches his back muscles and abdominals, I think he should keep on doing the same, maybe increasing more the time of each stretch to notice a difference.
Week 5
This fifth week of Philip’s performance has gone good, he did the cross mill for 10 minutes which I think he should of done at least 12, but as he said he improved his performance in the cross mill which is good as next session he could work on it even harder.
He is still increasing the repetitions of the weight lifting, while this improves more his muscular endurance than his muscular strength, but he succeed in improving capability of lifting heavy weights with the leg muscle groups. Next time he should decrease the intensity of the repetitions and focus in safety wise, as its not very good doing too much of leg muscles if you’ve not done it before. But I think he should stay with the 3 sets and 20 repetitions as he was comfortable of doing it the last week.
Flexibility still as good and even increasing the time works with him, so maybe another type of stretches can be worked out or making them last for longer.
Week 6
Finally in the last week he continued doing the same time on the treadmill which was easy but no improvement from last week was done, which this maintained the cardiovascular system instead of increasing it, in next session he should make sure he increases the time about 10 minutes at a steady pace to make sure he improves his CV.
For his muscular strength he increased the repetitions too much, I think it’s a waste of energy as he is mainly improving muscular endurance and not strength, therefore he should start going down to 3 sets of 12 – 15 repetitions and increasing weight in the last set, so he has his muscles prepare for that kind of weight the next session.
Finally flexibility is going perfect, he is showed a perfect flexibility during this 6 week training, and he only has to make sure he keeps on training as much as possible as fitness decreases if it’s not trained.
