Introduction:
The athletic training program is written for an amateur natural bodybuilder that is just starting his career. He has not competed in any form of competitive bodybuilding yet, but has previous weight lifting experience and proper technique. The client will start training immediately to get ready for his first competition in 27 weeks. The program lasts 25 weeks, going from off-season to preseason; leaving the client with 2 weeks for aerobic training and dietary intake restriction to cut weight before the competition. Bodybuilding is defined as ,"A sport in which competitors are judged on muscular appearance. Natural bodybuilders are drug-tested and are banned from the sport if caught using illegal substances."(Rossow, Fukuda, Fahs, Loenneke, & Stout, 2013) This sport is anaerobic, because there is no extended time during competition where the competitors oxygen consumption rates are much higher than their resting rate. The athlete will be training in Myrtle Beach Athletic Club with all the free weights, stations and weight lifting equipment he will need. Dumbbells, barbell, adjustable bench, preacher curl station, plyometric jump box, squat rack, a pull-up and dip station, dip belt, and Olympic bumper weights are necessary equipment. The program focuses primarily on hypertrophy since that is the general goal in bodybuilding, but varies to get better adaptations through SRA(Stimulation Recovery Adaptation=
"Adaptations are not made in the training setting [gym/track/pool/field/court], they are stimulated in training and accrued during recovery."[Cholewa]) and Variation, while still maintaining the Specificity needed. Since the athlete is an amateur variation is limited. The program changes purpose from hypertrophy to strength to power-speed, then back to hypertrophy. Starting and ending in hypertrophy should address the client's main goal; to increase muscle mass.
Program Rationale:
Exercise Selection: Most exercises will be picked to cover bigger muscles, exercises involving multiple joints will be done towards the beginning of each training session. Exercises will be split into upper body pull, upper body push, lower body and auxiliary days for smaller muscle groups. The first and last mesocycle is hypertrophy(muscle size growth); 65-85% of the client's 1 repetition max, 6-12 repetitions done in 3-6 sets. The second mesocycle is strength; using greater than or equal to the client's 1 repetition max, 2-6 repetitions done in 2-6 sets. The third mesocycle is power; using 75-85% of the client's 1 repetition max, 3-5 repetitions done in 3-5 sets. Rest periods are time between each set of reps for every exercise. The rest period for the hypertrophy phase is 30 seconds to 2 minutes. The rest period for the strength phase is 2-5 minutes. The rest period for power and speed is 2-5 minutes and 2-4 minutes, respectively. The microcycles for fatigue management are deload weeks; 1 every 4 weeks or 2 every 7 weeks. For most exercises the 1 repetition max may have to estimated according to the percentage and reps. For the bigger compound(multi-joint exercises) lifts such as bench press, power clean and squats; a 1 repetition max can be calculated based on a tested maximum one repetition effort for maximum effectiveness.
Phase 1: Hypertrophy
Day 1: Bench Press, Strict Press, Tricep Press Down, Dumbbell Fly, Push Press
Day 3: Power Clean, Clean-Grip Mid Thigh Pull, Upright Row, Lateral Raise, Bent Row
Day 5: Low-Back Squat, Straight-Leg Deadlift, Hang Clean, Barbell Lunge, Goodmorning
Day 6: Front Raise, Calf Raises, Overhead Tricep Extension, Posterior Raise
3 sets, 8 reps
Rest: 30secs-2mins between sets
Phase 2: Strength
Day 1: Push Jerk, Dumbbell Incline Press, Tricep Extensions, Strict Press, Decline Bench Press
Day 3: Snatch-Grip Mid Thigh Pull, Reverse Grip Row, Pull-Up, Front Raise, Posterior Raise
Day 5: High-Bar Squat, Deadlift, Dumbbell Lunge, Knee Extensions, Calf Raises
Day 6: Upright Row, Tricep Extension, Curls, Lateral Raise
6 sets, 5 reps
Rest: 2-5mins between sets
Phase 3: Power & Speed
Day 1: Power Snatch, Snatch-Grip, Mid Thigh Pull, Straight-Leg Deadlift, Jump Squats, Barbell Lunge
Day 3: Clean-Grip Mid Thigh Pull, Bent Row, Lateral Pull-Downs, Posterior Raise, Bicep Curl
Day 5: Incline Bench Press, Overhead Tricep Extensions, Dumbbell Chest Flyes, Weighted Tricep Dips
Day 6: Front Raise, Weighted Step-Ups, Hammer Curl, Calf Raises
1st week Power: 3 sets, 5 reps
2nd week Speed: 5 sets, 5 reps; completed quickly
Rest: Power=2-5mins
Phase 4: Hypertrophy
Day 1: Deadlift, Overhead Squat, Split Squats, Box Jumps, Knee Extension
Day 3: Weighted Pull-Ups, Dumbbell Row, Reverse Grip Bent Row, Lateral Row, Preacher Curls
Day 5: Dumbbell Bench Press, Strict Press, Tricep Push-down, Decline Push-Up, Tricep Dips
Day 6: Close-Grip Pull-Ups, Seated Leg Press, Bicep Curls, Seated Calf Raises
4 sets, 10 reps
EMAIL ME FOR THE FREE PRINTABLE FULL PROGRAM!
[email protected]
The athletic training program is written for an amateur natural bodybuilder that is just starting his career. He has not competed in any form of competitive bodybuilding yet, but has previous weight lifting experience and proper technique. The client will start training immediately to get ready for his first competition in 27 weeks. The program lasts 25 weeks, going from off-season to preseason; leaving the client with 2 weeks for aerobic training and dietary intake restriction to cut weight before the competition. Bodybuilding is defined as ,"A sport in which competitors are judged on muscular appearance. Natural bodybuilders are drug-tested and are banned from the sport if caught using illegal substances."(Rossow, Fukuda, Fahs, Loenneke, & Stout, 2013) This sport is anaerobic, because there is no extended time during competition where the competitors oxygen consumption rates are much higher than their resting rate. The athlete will be training in Myrtle Beach Athletic Club with all the free weights, stations and weight lifting equipment he will need. Dumbbells, barbell, adjustable bench, preacher curl station, plyometric jump box, squat rack, a pull-up and dip station, dip belt, and Olympic bumper weights are necessary equipment. The program focuses primarily on hypertrophy since that is the general goal in bodybuilding, but varies to get better adaptations through SRA(Stimulation Recovery Adaptation=
"Adaptations are not made in the training setting [gym/track/pool/field/court], they are stimulated in training and accrued during recovery."[Cholewa]) and Variation, while still maintaining the Specificity needed. Since the athlete is an amateur variation is limited. The program changes purpose from hypertrophy to strength to power-speed, then back to hypertrophy. Starting and ending in hypertrophy should address the client's main goal; to increase muscle mass.
Program Rationale:
Exercise Selection: Most exercises will be picked to cover bigger muscles, exercises involving multiple joints will be done towards the beginning of each training session. Exercises will be split into upper body pull, upper body push, lower body and auxiliary days for smaller muscle groups. The first and last mesocycle is hypertrophy(muscle size growth); 65-85% of the client's 1 repetition max, 6-12 repetitions done in 3-6 sets. The second mesocycle is strength; using greater than or equal to the client's 1 repetition max, 2-6 repetitions done in 2-6 sets. The third mesocycle is power; using 75-85% of the client's 1 repetition max, 3-5 repetitions done in 3-5 sets. Rest periods are time between each set of reps for every exercise. The rest period for the hypertrophy phase is 30 seconds to 2 minutes. The rest period for the strength phase is 2-5 minutes. The rest period for power and speed is 2-5 minutes and 2-4 minutes, respectively. The microcycles for fatigue management are deload weeks; 1 every 4 weeks or 2 every 7 weeks. For most exercises the 1 repetition max may have to estimated according to the percentage and reps. For the bigger compound(multi-joint exercises) lifts such as bench press, power clean and squats; a 1 repetition max can be calculated based on a tested maximum one repetition effort for maximum effectiveness.
Phase 1: Hypertrophy
Day 1: Bench Press, Strict Press, Tricep Press Down, Dumbbell Fly, Push Press
Day 3: Power Clean, Clean-Grip Mid Thigh Pull, Upright Row, Lateral Raise, Bent Row
Day 5: Low-Back Squat, Straight-Leg Deadlift, Hang Clean, Barbell Lunge, Goodmorning
Day 6: Front Raise, Calf Raises, Overhead Tricep Extension, Posterior Raise
3 sets, 8 reps
Rest: 30secs-2mins between sets
Phase 2: Strength
Day 1: Push Jerk, Dumbbell Incline Press, Tricep Extensions, Strict Press, Decline Bench Press
Day 3: Snatch-Grip Mid Thigh Pull, Reverse Grip Row, Pull-Up, Front Raise, Posterior Raise
Day 5: High-Bar Squat, Deadlift, Dumbbell Lunge, Knee Extensions, Calf Raises
Day 6: Upright Row, Tricep Extension, Curls, Lateral Raise
6 sets, 5 reps
Rest: 2-5mins between sets
Phase 3: Power & Speed
Day 1: Power Snatch, Snatch-Grip, Mid Thigh Pull, Straight-Leg Deadlift, Jump Squats, Barbell Lunge
Day 3: Clean-Grip Mid Thigh Pull, Bent Row, Lateral Pull-Downs, Posterior Raise, Bicep Curl
Day 5: Incline Bench Press, Overhead Tricep Extensions, Dumbbell Chest Flyes, Weighted Tricep Dips
Day 6: Front Raise, Weighted Step-Ups, Hammer Curl, Calf Raises
1st week Power: 3 sets, 5 reps
2nd week Speed: 5 sets, 5 reps; completed quickly
Rest: Power=2-5mins
Phase 4: Hypertrophy
Day 1: Deadlift, Overhead Squat, Split Squats, Box Jumps, Knee Extension
Day 3: Weighted Pull-Ups, Dumbbell Row, Reverse Grip Bent Row, Lateral Row, Preacher Curls
Day 5: Dumbbell Bench Press, Strict Press, Tricep Push-down, Decline Push-Up, Tricep Dips
Day 6: Close-Grip Pull-Ups, Seated Leg Press, Bicep Curls, Seated Calf Raises
4 sets, 10 reps
EMAIL ME FOR THE FREE PRINTABLE FULL PROGRAM!
[email protected]