Case Study

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  • Topic: Weight training exercises, Weight training, Powerlifting
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  • Published : May 22, 2013
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Case study 2 Chris Double

7. 14.1 is Chris’s BMI
8. 1308 is Chris’s BMR
9. 151.6 is his THR at 60%
178.8 is his THR at 80%
10. Since Chris is a young teenager and hoping to be on the wrestling team, a sport that requires a lot of strength, speed, agility, endurance and explosive power I will give him the 1rm bench test for his upper body strength and for his lower body strength I will give him the 1rm strength test using the squat instead of the leg press as the squat is a better overall leg exercise that recruits more muscle fibers than the leg press. The squat is also more practical to the sport of wrestling as many of the wresting takedowns require the wrestlers to squat low to the ground.

For endurance I would give him the sit up test as well as the walk run test, not only to see how his cardiovascular abilities were, but to see his core and abdominal endurance as well. Both of which are critical in the sport of wrestling

11. Chris is hoping to join the wrestling team and hoping to get stronger. For his training program I will Include many exercises to not only build strength, but overall explosive power as well. These will be absolutely critical tools to have if he’s going to join the wrestling team. I will also concentrate on his speed, agility and endurance on his cardio sessions

MONTH 1

Monday-
Bench press 5x5
Squat 5x5
Dumbbell presses 3x 8
Cable crossovers 3x12
Leg extensions 3x12
Front planks 3x 60 seconds
Side planks 3x 60 seconds

Tuesday
Box Jumps 4x 15
Timed 40 yard dash followed by 6 sets of 60yd sprints with 60seconds in between 1mile run
15 min of stretching

Wedsday
Power clean 4x6 reps
Deadlift 5x 5
Hanging knee raises 3x 20
Medicine ball crunches 3x20
Lat pull down pronated grip 3x10
Leg lifts 4x20
Elbow to knee crunches 3x20
Oblique crunches on stability ball 3x20

Thursday
1.5 mile run
Agility drills using cones, sprinting both forward and back as well as laterally for time Tire flips 4 sets 50 feet
Burpies 3 sets 30 with 45 seconds in between sets
15 min of stretching

Friday
Floor presses 5x6
Board presses 5x6
Box squats 5x5
Skull crushers 3x8
Walking lunges 3x50 feet
Glute hamsting machine 3x10
Front planks 3x60seconds
Side planks 3x60seconds
Crunches 3x50

Saturday off
Sunday off

MONTH 2

MONTH 1

Monday-
Bench press 6x3reps
Squat 5x3reps
Dumbbell incline presses 4x6reps
dips 3xfailure
Leg extensions 3x12
Front planks 3x 70 seconds
Side planks 3x 70 seconds

Tuesday
Box Jumps 4x 15
Timed 40 yard dash followed by 6 sets of 60yd sprints with 45seconds in between 2 mile run
15 min of stretching

Wedsday
Power clean 5x6 reps
Deadlift 6x3reps
Hanging knee raises 3x 30
Medicine ball crunches 3x50
Lat pull down supinated grip 3x10
Leg lifts 4x30
Elbow to knee crunches 3x30

Thursday
2 mile run
Tire flips 4 sets 50 feet
Burpies 4 sets 30 with 30 seconds in between sets
15 min of stretching

Friday
Floor presses 5x3reps
Board presses 5x3reps
Box squats 5x3reps
Skull crushers 3x12
Walking lunges 3x50 feet
Glute hamsting machine 3x12
Front planks 3x60seconds
Side planks 3x60seconds
Crunches 3x50

Saturday off
Sunday off

MONTH 3

Monday-
Bench press 4x8 reps
Squat 4x8 reps
Dumbbell presses 3x10reps
dips 3xfailure
Push ups 3x failure
Leg extensions 6x 20reps
Front planks 3x 70 seconds
Side planks 3x 70 seconds
Elbow to knee crunches 3x 30

Tuesday
Box Jumps 4x 15
Timed 40 yard dash followed by 6 sets of 60yd sprints with 45seconds in between 3 mile run
15 min of stretching

Wedsday
Power clean 4x8 reps
Deadlift 4x8 reps
Hanging knee raises 3x 30
Medicine ball crunches 3x50
Lat pull down supinated grip 3x10
Leg lifts 4x30
Elbow to knee crunches 3x30

Thursday
3 mile run
Tire flips 4 sets 50 feet
40 yd sprints 4 sets with 30 seconds in between sets
15 min stretching

Friday
Floor presses 4x8 reps
Board presses 4x8 reps
Box squats 4x8...
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