Case Study
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
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