Group project: Training plan by

Type of client

garciakike17 — 2023-12-16 12:04:50 UTC

The client is 22 years old

he is male and has good physical condition.
This means that he has been training for 3 years now, in order to maintain in shape his body.
So it will be necessary to do some exercises that are more difficult than the ordinary ones.
In terms of habits, he’s physically active doing physical activity at least 3 times per week.
He’s not a smoker.
And he doesn’t drink alcohol at all.
he like all type of meals and enjoys playing collective sports, more precisely Basketball.

Specific goals

garciakike17 — 2023-12-16 12:05:08 UTC

He wants to improve his Basketball performances.
Be even in better shape than before.
Increase power in movements.

Time

garciakike17 — 2023-12-16 12:05:13 UTC

The plan itself will have a total amount of 12 trainings, 3 times per week. Trainings will become harder over time. This means that, at first, it will be easier to complete trainings and then it will become harder to finish them.
Each of them could be done between 45 minutes and 1 hour per training.
The total amount of weeks that this cycle will perdure is 4 weeks.

Place and frequency

garciakike17 — 2023-12-16 12:05:19 UTC

Trainings will take place on Mondays, Wednesday and Fridays at 5PM
at Siglo XXI Gym

Equipment

garciakike17 — 2023-12-16 12:05:37 UTC

Versapulley
Step

Nutritional advice

garciakike17 — 2023-12-16 12:05:40 UTC

One of the goals is to gain some muscle and have better performances, so in order to achieve these objectives it will be necessary to have a good diet.
This means that it will be imperative to have balance between lipids, Proteins and Carbohydrate in their meals.
For example: rice with peppers, then chicken breast and finally 2 pieces of fruits.

Plan

garciakike17 — 2023-12-16 12:06:01 UTC

Frontal line outs
Frontal plank
Lateral Plank

Frontal kick
Press pallof
Deadbug

Step ups
Hip thrust
Birdog

garciakike17 — 2023-12-16 12:12:22 UTC

garciakike17 — 2023-12-16 12:13:08 UTC

garciakike17 — 2023-12-16 12:14:39 UTC

B1 - Frontal plank

sansonfajo — 2023-12-16 17:21:16 UTC

From frontal position, our elbows will be the main support, then the hips must be raised to form a straight line between the feets and the head.

B1 - Lateral plank

sansonfajo — 2023-12-16 17:21:33 UTC

From a lateral position, the arm must rest on the floor with the elbow as the main support, then the hips must be raised to form a straight line (feet-head)

B2 - Frontal kick

sansonfajo — 2023-12-16 17:33:28 UTC

with our leg straighten we will kick in order to finish the movement as we were lying on the floor. then go back to the starting position.

B2 - Press pallof

sansonfajo — 2023-12-16 17:35:07 UTC

From a lateral position, we will take a rubber band that produces some resistance in order not to rotate the body. We will proceed to make extension-bend (Elbows)

B2 - Deadbug

sansonfajo — 2023-12-16 17:35:41 UTC

From a face up position, we are going to bend our kneels and arms in order to form a "deadbud", then wee will extend one of the legs and the opposite arm.

B3 - Birdog

sansonfajo — 2023-12-16 17:41:34 UTC

Same idea as the deadbud however now we start face down.

B1 - Frontal line outs

sansonfajo — 2023-12-17 18:19:52 UTC

From the stride position, it will perform a frontal line out as if it were the first step out when running.

B3 - Step ups

sansonfajo — 2023-12-17 18:20:25 UTC

Starting with both legs on the floor, we will bend one of them in order to do a step up on the box. then sync the movement with our arms with an extension

B3 - Hip thrust

2023-12-19 17:51:50 UTC

Place the back on a bench and the buttocks on the floor. Tighten the buttocks and press the bar straight up until the hips align with the shoulders and knees.