(I would prefer the baseball player to be the option, but open to any of the 3).
Design year-long training programs for one of the athletes below. Design off-season, pre-season, early season, and competitive season workouts. Include weight training, plyometrics, endurance, and flexibility training.
Choose one of the following:
A. High school football player (specify position)
B. College basketball player (specify position)
C. Minor league baseball player (specify position)
Provide details for the type of exercise, duration, sets, reps, rest intervals, and so on. A coach or athlete should be able to take your program and put it into practice without having to contact you for clarity of further explanation. Provide rationale for your recommendations. For each season of each 1-year training program, you will include a ONE WEEK ‘example’ of what you would focus on with your client in that given season. For example, in a given week, you will show a proper strength training program for Monday, Wednesday, Friday and will show Plyometrics, agility, and speed on Tuesday/Thursday and you will provide the full exercise program for that given period of time.
- Off Season: 1 week ‘sample’ program
- Pre Season: 1 week ‘sample’ program
- Early Season: 1 week ‘sample’ program
- Competitive Season: 1 week ‘sample’ program
- Post Season: 1 week ‘sample’ program
You will also provide a rationale/explanation regarding your client’s goals for each season and how the programming and training protocol you provided will most appropriately and effectively assist the client in achieving their goals for the following season.
You will provide all of the necessary aspects of your clients’ programming including:
- Initial goals and assessments
- Proper warm up and cool down for each training day.
- Season appropriate training: exercise prescription, sets, reps and intensity
- Re-assess your client’s progress and update their goals at the beginning of each season in his or her one-year program
Expert Solution Preview
Introduction:
As a medical professor designing training programs for athletes, it is important to consider their specific goals, positions, and seasons in order to create an effective program. In this assignment, we will design a year-long training program for a chosen athlete, including off-season, pre-season, early season, and competitive season workouts. We will also provide one week example programs for each season, as well as a rationale for our recommendations.
Answer:
For this assignment, we will design a year-long training program for a minor league baseball player who plays as a catcher. The client’s goal is to improve their overall strength, endurance, and flexibility while also enhancing their catching skills.
Off-Season Training (1-Week Sample Program):
During the off-season, the focus will be on building a strong foundation for the athlete. This will include a combination of weight training and plyometrics to improve their strength, agility, and reaction time. Additionally, endurance training will be incorporated to improve their stamina. The sample program for the week will be as follows:
– Monday/Wednesday/Friday: Weight training with a focus on upper and lower body strength.
– Tuesday/Thursday: Plyometrics, agility, and speed training.
– Saturday: Endurance training, including running and biking.
Pre-Season Training (1-Week Sample Program):
During the pre-season, the focus will be on fine-tuning the athlete’s skills. This will include a combination of strength and agility exercises specific to the position of catcher. The sample program for the week will be as follows:
– Monday/Wednesday/Friday: Catcher-specific strength training, focusing on movements such as blocking, throwing, and squatting.
– Tuesday/Thursday: Agility training, including ladder drills and cone drills.
– Saturday: Cardiovascular endurance training, including running and biking.
Early Season Training (1-Week Sample Program):
During the early season, the focus will be on maintaining the athlete’s skills while also easing into the demands of the sport. This will include a combination of strength and endurance exercises with an emphasis on injury prevention. The sample program for the week will be as follows:
– Monday/Wednesday/Friday: Strength training with a focus on maintaining upper and lower body strength.
– Tuesday/Thursday: Endurance training with a focus on injury prevention, incorporating exercises such as shoulder stabilization and core strengthening.
– Saturday: Rest day.
Competitive Season Training (1-Week Sample Program):
During the competitive season, the focus will be on maintaining the athlete’s skills and conditioning while also incorporating strategies to avoid burnout. The sample program for the week will be as follows:
– Monday/Wednesday/Friday: Catcher-specific strength training, focusing on movements such as blocking, throwing, and squatting.
– Tuesday/Thursday: Endurance training with a focus on interval training and active rest.
– Saturday: Rest day.
Post-Season Training (1-Week Sample Program):
During the post-season, the focus will be on recovery and rest. This will include a combination of active rest and low-intensity exercises to assist in recovery and prevent injury. The sample program for the week will be as follows:
– Monday/Wednesday/Friday: Active rest such as yoga or light stretching.
– Tuesday/Thursday: Low-intensity endurance training, such as walking or biking.
– Saturday: Rest day.
Conclusion:
This year-long training program for a minor league baseball player playing as a catcher will help the athlete improve their overall strength, endurance, and flexibility while also enhancing their catching skills. The program has been designed with a focus on injury prevention, skill development, and periodization to help the athlete achieve their goals successfully.
