Customizing a resistance training program for an endurance athlete

ISSA Personal Training

One of the biggest challenges with personal training is creating a customizable program to help everyone throughout the process. This is problematic, as each person has different requirements. As a result, it is imperative to consider a number of variables. In the case of Steve, he is in excellent condition from running. However, he is lacking any kind of serious muscle mass and definition. To help him bulk up, there will be a focus on: his BMR / DCR, target heart rate, professional responsibilities, fitness tests / methods of evaluation / data collection methods and why a specific strategy was recommended. Together, these different elements will offer a better understanding about how to customize a personal training program for him. (Beachle, 2012)

Calculate the Client's BMR and DCR

Steve's current BMR is 1,784 calories per day. This is the total amount his body is burning without do any kind of physical exercise. ("BMR Calculator," 2015) His DCR is 2,786. This is showing how Steve needs to focus more on resistance training vs. cardiovascular. The only way this can be achieved is for him to change his diet and exercise over the next twelve weeks. ("Calorie Maintenance Level," 2015)

Calculate the client's Target Heart Rate using the Karvonen formula (you will determine the appropriate target heart rate for this client given the information gathered in the initial assessment and evaluation)

Using the Karvonene formula, Steve needs to have a target heart range within specific parameters. The below table is illustrating this amount. These figures are showing the range for Steve in order to have greatest impact.

50%

60%

70%

80%

90%

Max.

("Karvonen Calculator," 2015)

The biggest areas Steve needs to focus on is mixing weight lifting and isometrics with his training. This is accomplished by starting out at lower amounts weights. That are focusing on building muscle and upper body strength. The most notable include: the bench, military, chest presses and using the free weights to work on the biceps and triceps. While at the same time, he needs to concentrate on pushups, pull ups and dips. Over the course of 12 weeks he will gradually add 5 pounds to the weight training every other week. This will be performed in three sets totaling 15 repetitions each. The isometrics will concentrate on increasing the total number by 10. We will start out by seeing how many pushups, pull up and dips Steve can do and then use this as the base to start working off of. The total amounts of rest time will be 1 minute per set on the weights and for the various isometric exercises.