SPHS 504 American Public University Six Weeks Training Plan Report Essay

SPHS 504 American Public University Six Weeks Training Plan Report Essay SPHS 504 American Public University Six Weeks Training Plan Report Essay You need to develop a comprehensive strength training program for anyone other than yourself. This project must demonstrate your ability to effectively design an appropriate and effective program for use in the business world. (ATTACHED TEMPLE) Follow these guidelines to develop your program: 1. State for who you are developing this program. 2. Define goals of the program in two to three statements. Verify that goals are: i. Specific ii. Measurable iii. Realistic iv. Attainable Goals must meet all elements as stated above. 3. State how these goals will be measured pre, mid, and post program.SPHS 504 American Public University Six Weeks Training Plan Report 4. Prepare a grid for your program! I don’t care how you present your program, but it must be in a table or grid format to be seen clearly and evaluated fairly. 5. Develop a six week strength training program only. All six weeks must be shown. DO NOT combine weeks. 6. The program should require the person to strength train at least 3 days/week. This will vary by population. . 7. Your program needs to include all of the following variables (I will look for these): a. Clear demonstration of the relationship between goals and the exercise selection. b. Overload c. Define the number of reps and sets for each exercise each day of the program. This must show some type of progression intent. d. Include one example of each type of exercise: concentric, eccentric, and isometric. e. Include one example of a unilateral and bilateral exercise. f. Choose one advanced training method and use it appropriately in your program. Look back at the forums for what these include. SPHS 504 American Public University Six Weeks Training Plan Report Essay NOTE: use highlights and a legend to show items “d”, “e” and “f” 8. Follow APA format per any writing component and references. week_8__6weektrainingprogram_finalp Running head: SIX WEEK STRENGTH TRAINING PROGRAM Six Week Training Program (Final Project) Shauntavius Gonzalez SPHS504 July 26, 2020 Dr. David Grannis 1 Running head: SIX WEEK STRENGTH TRAINING PROGRAM 2 Introduction For the final project I will be designing a strength training program for a 35 year female who is 5 months post-adominalplasty surgery. Her ultimate goal is to regain and increase her strength (she had prior to the surgery), increase endurance as well as improve her overall general physicality. Prior to her surgery, the athlete was well conditioned and knew her way around a gym; she was no stranger to the weights. Some would say we had an advantage from the start. However, with this type of surgery, it is basically like starting from bottom. We have to be very careful and take things slow. Yes, we have identified the goal but we also want our athlete to recover properly. The athlete is also a mother of two with her last pregnancy being a C-section. Although out athlete is 5 months post surgery, I will be taking her through an on and off season type of training, much like a body builder. Our athlete off season will serve as a transition period, where she will use the down time to fully recover from surgery, and get her body to where it is ready for physical activity. Weeks leading to the start of this 6 week program, our athlete will engage in some low intensity conditioning such as resistance training. This will prepare our athletes body for phase 1 of the training program, the “shock and alarm phase.” During this phase, our goal is to focus primarily on the neurological adaptations to stress being placed on the body. (Brown & Greenwood, 2005) After about 3-4 weeks, our athlete will enter phase 2, or the super compensation stage, where the body progressively adapts to exercise stress in the form of various physiological adjustments. (Brown & Greenwood, 2005) Although, our athlete has some knowledge and experience in the gym with training, the type of surgery she has had will make this a challenge. Naturally, she will want to protect her abdominal area out fear a those muscles are not as strong as they were before surgery. It will be very important that our athlete focus on each task and take her time with the movements. Running head: SIX WEEK STRENGTH TRAINING PROGRAM 3 Program Goals As we mentioned earlier, the goal for our athlete is to regain and increase strength, increase endurance as well as improve her overall general physicality. We need to see where our athletes strength currently sit so we’ll need to take her through a few exercises to establish a baseline. This will help a we navigate the program and gauge her progress. And like any successful program, we will do the same exercises at the end of the program to see how far our athlete has come.SPHS 504 American Public University Six Weeks Training Plan Report. SPHS 504 American Public University Six Weeks Training Plan Report Essay First, we will test endurance by conducting a 1-mile run at max effort. The second test will be circuit type event; this will test both endurance and strength. Due to the type of surgery, it is important we do not purposely stress the surgery area; she’s still healing internally. The fitness test will include a 200m run, nice and easy followed by 10 squats, 5-10 push-ups, 2-5 sit-ups, and 2-5 assisted pull ups, to be completed for time. This will test our athletes overall heart health. At the end of the 6 week training program, we’ll conduct the same fitness test. Goal is to beat the first time. Next we want to test our athletes ability to lift her 1RM without stressing the surgery area. Considering the goal at hand, we’ll need to progressively increase her load as the weeks end. Right now, we want to know her baseline. To do this, our athlete will do a simple single arm shoulder press at her 1RM. This will help us gauge where our athlete is. By completing the 7 exercises mentioned above, we will be able to provide a more realistic training program for our athlete. Program The is out the program will be broken down: Week’s 1-3 will be the shock and alarm phase. Our athlete will work all major muscles during her split. The program will consist of 3 training days a week for 1-hour sessions. It will follow a, push-pull-leg split working chest and triceps together, back and biceps together, and legs and shoulders together. Since we will be Running head: SIX WEEK STRENGTH TRAINING PROGRAM 4 starting with hypertrophy, high volume/low intensity resistance training at around 50-75% of the athletes 1RM will be used for all exercises. Fractal periodization is paramount in this phase as volume, intensity, and frequency should be adjusted throughout this phase based on the athlete and their progression. (Brown & Greenwood, 2005) We will pay close attention to the weight our athlete will use during each lift, again, not stressing the surgery area. Weeks 3-6, we will continue with the periodization concept, continuing to focus on all major muscle groups, 3 days a week for 1-hour, However the reps and weight will increase over time. Over time, our athlete will become stronger and faster whilst, continuing to heal. As outlined earlier, at the end of the 6 week program, we will contact our fitess test consisting of the same 7 exercises. Again, for time. See chart below a sit outlines the 6 week program for our athlete. Week 1 Chest & Triceps Back & Biceps Legs and Shoulders DB Decline Bench Press Chest supported Rows Barbell Squat 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Barbell Flat Bench Press DB Deadlifts Leg press 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Cable Tricep Push Down Seated DB Hammer Curls Seated DB Shoulder Press 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps BD Tricep Kick Backs Standing Barbell Curls DB Front Raises 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Weight for all exercise should not exceed 15lbs. Running head: SIX WEEK STRENGTH TRAINING PROGRAM 5 Week 2 Chest & Triceps Back & Biceps Legs and Shoulders DB Incline Bench Press Wide Stance Deadlifts Good Morning 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Standing Cable Crossover Single Arm DB Rows Seated Leg curls 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Skull crusher Seated DB Curls Arnold pressed 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Close Grip Bench Press Cable Rope Curls DB Lateral Raises 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Weight for all exercise should not exceed 20lbs SPHS 504 American Public University Six Weeks Training Plan Report. SPHS 504 American Public University Six Weeks Training Plan Report Essay ORDER NOW FOR CUSTOMIZED AND ORIGINAL NURSING PAPERS Week 3 Chest & Triceps Back & Biceps Legs and Shoulders Alternating DB Bench Press Face pulls DB Goblet Squat 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Decline Cable Flys Wide Lat Pulldown Body Weight Step Ups 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Pull overs DB Concentration Curl DB Upright row 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Running head: SIX WEEK STRENGTH TRAINING PROGRAM 6 Cable Tricep extension Single Arm Cable curl Seated Machine fly 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Weight for all exercise should not exceed 30lbs (given the exercise) Week 4 Chest & Triceps Back & Biceps Legs and Shoulders Barbell Flat Bench Press Deadlift Barbell back squat 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Cable Flys Seated Cable Rows Good Mornings 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps DB Pull Overs Assisted Pull ups Weighted Step Ups 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Cable Tricep Push Down Barbell Curls Barbell Shoulder Press 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Lying Tricep Extensions Seated DB Hammer Curls DB Front Raises 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Assisted Dips Cable Curls Bent Over Rear Delt Flys 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Weight for all exercise should not exceed 15lbs. Week 5 Chest & Triceps Back & Biceps Legs and Shoulders Barbell Flat Bench Press Deadlift Barbell back squat 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Running head: SIX WEEK STRENGTH TRAINING PROGRAM 7 Cable Flys Bent Over Rows Good Mornings 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps DB Pull Overs Assisted Pull ups Weighted Step Ups 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Cable Tricep Push Down Barbell Curls Barbell Shoulder Press 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Lying Tricep Extensions Seated DB Hammer Curls DB Front Raises 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Assisted Dips Cable Curls Bent Over Rear Delt Flys 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Weight for all exercise should not exceed 20lbs. Week 6 Chest & Triceps Back & Biceps Legs and Shoulders Barbell Flat Bench Press Deadlift Barbell back squat 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Cable Flys Bent Over Rows Good Mornings 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps DB Pull Overs Assisted Pull ups Weighted Step Ups 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Running head: SIX WEEK STRENGTH TRAINING PROGRAM Cable Tricep Push Down Barbell Curls Barbell Shoulder Press 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Lying Tricep Extensions Seated DB Hammer Curls DB Front Raises 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Assisted Dips Cable Curls Bent Over Rear Delt Flys 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps 8 Weight for all exercise should not exceed 30lbs Core work and cardio will be completed at the end of each strength training workout. Our athletes core work will be very minimal as she is still recovering. However, she will do the following exercises post workout. Week 1: Core – 30 sec plank ss/ x50 crunches. Cardio – 25 min steady state (bike or stairs) Week 2: Core – 45 sec plank ss/ lying toe touch. Cardio – 30 min steady state (bike or stairs) Week 3. Core – 60 sec plank ss/ x10 hanging leg raise. Cardio – 25 min bike/stairs (1on 1 off) Week 4: Core – x 20 decline situps ss/ x20 ab machine. Cardio – 25 fast bike Week 5: Core – x20 hanging leg raise ss/ x60 sec plank. Cardio – 30 bike, stairs, treadmill Week 6: Core – x20 decline situps ss/x20 hanging leg raise. Cardio – 30 treadmill run References Brown, L.E., & Greenwood, M. (2005) Periodization Essentials and Innovations in Resistance Training Protocols. Strength & Conditioning Journal, Vol. 27 Issue 4 Running head: SIX WEEK STRENGTH TRAINING PROGRAM 9 …SPHS 504 American Public University Six Weeks Training Plan Report. SPHS 504 American Public University Six Weeks Training Plan Report Essay Get a 10 % discount on an order above $ 100 Use the following coupon code : NURSING10

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SPHS 504 American Public University Six Weeks Training Plan Report Essay

SPHS 504 American Public University Six Weeks Training Plan Report Essay SPHS 504 American Public University Six Weeks Training Plan Report Essay You need to develop a comprehensive strength training program for anyone other than yourself. This project must demonstrate your ability to effectively design an appropriate and effective program for use in the business world. (ATTACHED TEMPLE) Follow these guidelines to develop your program: 1. State for who you are developing this program. 2. Define goals of the program in two to three statements. Verify that goals are: i. Specific ii. Measurable iii. Realistic iv. Attainable Goals must meet all elements as stated above. 3. State how these goals will be measured pre, mid, and post program.SPHS 504 American Public University Six Weeks Training Plan Report 4. Prepare a grid for your program! I don’t care how you present your program, but it must be in a table or grid format to be seen clearly and evaluated fairly. 5. Develop a six week strength training program only. All six weeks must be shown. DO NOT combine weeks. 6. The program should require the person to strength train at least 3 days/week. This will vary by population. . 7. Your program needs to include all of the following variables (I will look for these): a. Clear demonstration of the relationship between goals and the exercise selection. b. Overload c. Define the number of reps and sets for each exercise each day of the program. This must show some type of progression intent. d. Include one example of each type of exercise: concentric, eccentric, and isometric. e. Include one example of a unilateral and bilateral exercise. f. Choose one advanced training method and use it appropriately in your program. Look back at the forums for what these include. SPHS 504 American Public University Six Weeks Training Plan Report Essay NOTE: use highlights and a legend to show items “d”, “e” and “f” 8. Follow APA format per any writing component and references. week_8__6weektrainingprogram_finalp Running head: SIX WEEK STRENGTH TRAINING PROGRAM Six Week Training Program (Final Project) Shauntavius Gonzalez SPHS504 July 26, 2020 Dr. David Grannis 1 Running head: SIX WEEK STRENGTH TRAINING PROGRAM 2 Introduction For the final project I will be designing a strength training program for a 35 year female who is 5 months post-adominalplasty surgery. Her ultimate goal is to regain and increase her strength (she had prior to the surgery), increase endurance as well as improve her overall general physicality. Prior to her surgery, the athlete was well conditioned and knew her way around a gym; she was no stranger to the weights. Some would say we had an advantage from the start. However, with this type of surgery, it is basically like starting from bottom. We have to be very careful and take things slow. Yes, we have identified the goal but we also want our athlete to recover properly. The athlete is also a mother of two with her last pregnancy being a C-section. Although out athlete is 5 months post surgery, I will be taking her through an on and off season type of training, much like a body builder. Our athlete off season will serve as a transition period, where she will use the down time to fully recover from surgery, and get her body to where it is ready for physical activity. Weeks leading to the start of this 6 week program, our athlete will engage in some low intensity conditioning such as resistance training. This will prepare our athletes body for phase 1 of the training program, the “shock and alarm phase.” During this phase, our goal is to focus primarily on the neurological adaptations to stress being placed on the body. (Brown & Greenwood, 2005) After about 3-4 weeks, our athlete will enter phase 2, or the super compensation stage, where the body progressively adapts to exercise stress in the form of various physiological adjustments. (Brown & Greenwood, 2005) Although, our athlete has some knowledge and experience in the gym with training, the type of surgery she has had will make this a challenge. Naturally, she will want to protect her abdominal area out fear a those muscles are not as strong as they were before surgery. It will be very important that our athlete focus on each task and take her time with the movements. Running head: SIX WEEK STRENGTH TRAINING PROGRAM 3 Program Goals As we mentioned earlier, the goal for our athlete is to regain and increase strength, increase endurance as well as improve her overall general physicality. We need to see where our athletes strength currently sit so we’ll need to take her through a few exercises to establish a baseline. This will help a we navigate the program and gauge her progress. And like any successful program, we will do the same exercises at the end of the program to see how far our athlete has come.SPHS 504 American Public University Six Weeks Training Plan Report. SPHS 504 American Public University Six Weeks Training Plan Report Essay First, we will test endurance by conducting a 1-mile run at max effort. The second test will be circuit type event; this will test both endurance and strength. Due to the type of surgery, it is important we do not purposely stress the surgery area; she’s still healing internally. The fitness test will include a 200m run, nice and easy followed by 10 squats, 5-10 push-ups, 2-5 sit-ups, and 2-5 assisted pull ups, to be completed for time. This will test our athletes overall heart health. At the end of the 6 week training program, we’ll conduct the same fitness test. Goal is to beat the first time. Next we want to test our athletes ability to lift her 1RM without stressing the surgery area. Considering the goal at hand, we’ll need to progressively increase her load as the weeks end. Right now, we want to know her baseline. To do this, our athlete will do a simple single arm shoulder press at her 1RM. This will help us gauge where our athlete is. By completing the 7 exercises mentioned above, we will be able to provide a more realistic training program for our athlete. Program The is out the program will be broken down: Week’s 1-3 will be the shock and alarm phase. Our athlete will work all major muscles during her split. The program will consist of 3 training days a week for 1-hour sessions. It will follow a, push-pull-leg split working chest and triceps together, back and biceps together, and legs and shoulders together. Since we will be Running head: SIX WEEK STRENGTH TRAINING PROGRAM 4 starting with hypertrophy, high volume/low intensity resistance training at around 50-75% of the athletes 1RM will be used for all exercises. Fractal periodization is paramount in this phase as volume, intensity, and frequency should be adjusted throughout this phase based on the athlete and their progression. (Brown & Greenwood, 2005) We will pay close attention to the weight our athlete will use during each lift, again, not stressing the surgery area. Weeks 3-6, we will continue with the periodization concept, continuing to focus on all major muscle groups, 3 days a week for 1-hour, However the reps and weight will increase over time. Over time, our athlete will become stronger and faster whilst, continuing to heal. As outlined earlier, at the end of the 6 week program, we will contact our fitess test consisting of the same 7 exercises. Again, for time. See chart below a sit outlines the 6 week program for our athlete. Week 1 Chest & Triceps Back & Biceps Legs and Shoulders DB Decline Bench Press Chest supported Rows Barbell Squat 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Barbell Flat Bench Press DB Deadlifts Leg press 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Cable Tricep Push Down Seated DB Hammer Curls Seated DB Shoulder Press 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps BD Tricep Kick Backs Standing Barbell Curls DB Front Raises 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Weight for all exercise should not exceed 15lbs. Running head: SIX WEEK STRENGTH TRAINING PROGRAM 5 Week 2 Chest & Triceps Back & Biceps Legs and Shoulders DB Incline Bench Press Wide Stance Deadlifts Good Morning 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Standing Cable Crossover Single Arm DB Rows Seated Leg curls 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Skull crusher Seated DB Curls Arnold pressed 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Close Grip Bench Press Cable Rope Curls DB Lateral Raises 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Weight for all exercise should not exceed 20lbs SPHS 504 American Public University Six Weeks Training Plan Report. SPHS 504 American Public University Six Weeks Training Plan Report Essay ORDER NOW FOR CUSTOMIZED AND ORIGINAL NURSING PAPERS Week 3 Chest & Triceps Back & Biceps Legs and Shoulders Alternating DB Bench Press Face pulls DB Goblet Squat 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Decline Cable Flys Wide Lat Pulldown Body Weight Step Ups 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Pull overs DB Concentration Curl DB Upright row 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Running head: SIX WEEK STRENGTH TRAINING PROGRAM 6 Cable Tricep extension Single Arm Cable curl Seated Machine fly 3 Sets – 20 reps 3 Sets – 20 reps 3 Sets – 20 reps Weight for all exercise should not exceed 30lbs (given the exercise) Week 4 Chest & Triceps Back & Biceps Legs and Shoulders Barbell Flat Bench Press Deadlift Barbell back squat 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Cable Flys Seated Cable Rows Good Mornings 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps DB Pull Overs Assisted Pull ups Weighted Step Ups 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Cable Tricep Push Down Barbell Curls Barbell Shoulder Press 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Lying Tricep Extensions Seated DB Hammer Curls DB Front Raises 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Assisted Dips Cable Curls Bent Over Rear Delt Flys 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Weight for all exercise should not exceed 15lbs. Week 5 Chest & Triceps Back & Biceps Legs and Shoulders Barbell Flat Bench Press Deadlift Barbell back squat 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Running head: SIX WEEK STRENGTH TRAINING PROGRAM 7 Cable Flys Bent Over Rows Good Mornings 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps DB Pull Overs Assisted Pull ups Weighted Step Ups 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Cable Tricep Push Down Barbell Curls Barbell Shoulder Press 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Lying Tricep Extensions Seated DB Hammer Curls DB Front Raises 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Assisted Dips Cable Curls Bent Over Rear Delt Flys 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Weight for all exercise should not exceed 20lbs. Week 6 Chest & Triceps Back & Biceps Legs and Shoulders Barbell Flat Bench Press Deadlift Barbell back squat 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Cable Flys Bent Over Rows Good Mornings 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps DB Pull Overs Assisted Pull ups Weighted Step Ups 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Running head: SIX WEEK STRENGTH TRAINING PROGRAM Cable Tricep Push Down Barbell Curls Barbell Shoulder Press 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Lying Tricep Extensions Seated DB Hammer Curls DB Front Raises 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps Assisted Dips Cable Curls Bent Over Rear Delt Flys 4 Sets – 25 reps 4 Sets – 25 reps 4 Sets – 25 reps 8 Weight for all exercise should not exceed 30lbs Core work and cardio will be completed at the end of each strength training workout. Our athletes core work will be very minimal as she is still recovering. However, she will do the following exercises post workout. Week 1: Core – 30 sec plank ss/ x50 crunches. Cardio – 25 min steady state (bike or stairs) Week 2: Core – 45 sec plank ss/ lying toe touch. Cardio – 30 min steady state (bike or stairs) Week 3. Core – 60 sec plank ss/ x10 hanging leg raise. Cardio – 25 min bike/stairs (1on 1 off) Week 4: Core – x 20 decline situps ss/ x20 ab machine. Cardio – 25 fast bike Week 5: Core – x20 hanging leg raise ss/ x60 sec plank. Cardio – 30 bike, stairs, treadmill Week 6: Core – x20 decline situps ss/x20 hanging leg raise. Cardio – 30 treadmill run References Brown, L.E., & Greenwood, M. (2005) Periodization Essentials and Innovations in Resistance Training Protocols. Strength & Conditioning Journal, Vol. 27 Issue 4 Running head: SIX WEEK STRENGTH TRAINING PROGRAM 9 …SPHS 504 American Public University Six Weeks Training Plan Report. SPHS 504 American Public University Six Weeks Training Plan Report Essay Get a 10 % discount on an order above $ 100 Use the following coupon code : NURSING10

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