Design training programs for the following sample clients. Be specific. 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 a brief explanation for WHY you’ve outlined a particular program. The WHY provides the rationale for your recommendations. Hint: if you emphasize an endurance component, but you list exercises and routines to mainly develop power, then you need to rethink your recommendations for the exercises/activities.
1. Design year-long training programs for two of the following six athletes. Your answers should include off-season, pre-season, early season, and competitive season workouts. Include weight training, plyometrics, endurance, and flexibility training.A. College soccer player (specify position)
B. High school football player (specify position)
C. Semi-pro hockey player (specify position)
D. College basketball player (specify position)
E. Minor league baseball player (specify position)
F. Track and field event (short or long distance)
How to solve
Design training programs for the following sample clients. Be specific. Provide details for the type Nursing Assignment Help
Introduction:
In designing year-long training programs for athletes, it is crucial to include off-season, pre-season, early season, and competitive season workouts. Each workout should incorporate weight training, plyometrics, endurance, and flexibility training. The goal is to improve the athlete’s overall performance and prevent injuries while considering the specific position and sport.
1. Design year-long training programs for two of the following six athletes. Your answers should include off-season, pre-season, early season, and competitive season workouts. Include weight training, plyometrics, endurance, and flexibility training.
A. College soccer player (forward)
Off-season (12 weeks):
– Focus on high-intensity interval training to enhance endurance.
– Include weight training to build strength.
– Duration: 60-90 minutes per session, twice a week.
– Sets: 3-4
– Reps: 8-12
– Rest intervals: 60-90 seconds
Pre-season (6 weeks):
– Emphasis on soccer-specific movements such as explosive jumping.
– Increase focus on speed and agility to prepare for game situations.
– Duration: 90-120 minutes per session, three times per week.
– Sets: 2-3
– Reps: 5-8
– Rest intervals: 90 seconds
Early season (6-8 weeks):
– Incorporate skill-building drills such as shooting and dribbling.
– Include plyometrics to improve power and reduce the risk of injuries.
– Duration: 120-150 minutes per session, four times per week.
– Sets: 3-4
– Reps: 6-10
– Rest intervals: 2 minutes
Competitive season (18-20 weeks):
– Focus on maintaining conditioning and injury prevention.
– Include small-sided games to simulate game scenarios.
– Duration: 120-150 minutes per session, three times per week.
– Sets: 2
– Reps: 8-10
– Rest intervals: 3-4 minutes
Why:
These exercises are specifically chosen to improve cardiovascular and muscular endurance, increase power and speed, and develop soccer-specific skills. Weight training and plyometrics will improve strength and power, while the skill-building drills and small-sided games will help with agility and coordination.
B. High school football player (defensive end)
Off-season (12 weeks):
– Focus on building strength and power while reducing the risk of injuries.
– Incorporate compound exercises such as squats and deadlifts.
– Duration: 60-90 minutes per session, three times per week.
– Sets: 3-4
– Reps: 8-10
– Rest intervals: 90 seconds
Pre-season (6 weeks):
– Emphasis on improving speed, agility, and coordination.
– Include some endurance work to build stamina.
– Duration: 90-120 minutes per session, four times per week.
– Sets: 2-3
– Reps: 10-15
– Rest intervals: 60-90 seconds
Early season (6-8 weeks):
– Focus on developing football-specific skills such as tackling and blocking.
– Incorporate plyometrics to improve power and explosiveness.
– Duration: 90-120 minutes per session, five times per week.
– Sets: 2-3
– Reps: 6-8
– Rest intervals: 60-90 seconds
Competitive season (18-20 weeks):
– Focus on maintaining strength and conditioning while recovering from games.
– Include endurance work to build stamina for long games and high-intensity plays.
– Duration: 90-120 minutes per session, three times per week.
– Sets: 2-3
– Reps: 10-12
– Rest intervals: 2 minutes
Why:
These exercises are specifically selected to improve strength, power, and endurance while reducing the risk of injuries. Compound exercises such as squats and deadlifts will build overall strength, while plyometrics will improve explosiveness and power. Football-specific skills are addressed in the early season to prepare the athlete for game situations. Endurance work is included to improve stamina for long games and maintain conditioning throughout the season.
