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Gabe's Training Program

Population: Healthy Adult


Gender: Male
Training Status: Former competitive gymnast in high school (bodyweight training)
~3 years of resistance training in college
22 years old

Training Goal: Muscular Hypertrophy & Muscular Strength


Two 4-week mesocycles

Metabolic Specificity: Phosphagen System & Glycolytic System

Biomechanical Breakdown: Flexion, extension, abduction, adduction, rotation, etc.

Mechanisms Predisposing Injury: Overuse injuries w/ gymnasts


Ankles, back, wrist injuries

Nutritional Factors: Caloric Demands: ~2,730 kcal / day *Gymnasts often do not eat enoug
~45-65% Carbs
~20-35% Fats
~10-35% Protein Normal Adult = 0.8-1.2 g/kg/bw
Athletes = 1.2-2.0 g/kg/bw

Testing Measures: Health Appraisal


PAR-Q
Body Composition: BIA Analysis
Strength Testing: 1-RM Test
VO2 Testing: Cooper 1.5-mile run Test

Special Concerns: None


* Take precautions for previous back and wrist injury
otation, etc.

ymnasts often do not eat enough calories

0.8-1.2 g/kg/bw
Week 1: Resistance Training (Hypertrophy)
Moderate Intensity

Warm-Up
Activity Equipment Intensity Time (duration)
Jogging/Running Track 40-60% VO2max
Dynamic stretching Floor/Panel Mats

Monday & Thursday (Chest, Shoulders, and Triceps)


Exercise Sets Reps Intensity (% 1RM)
Flat Bench Press 3 8, 8, 8 70-75%
Overhead Shoulder Press 3 8, 8, 8 70-75%
Dumbbell Incline Bench Press 3 12, 12, 12 70-75%
Lateral Raises 3 12, 12, 12 70-75%
Chest Flys 3 12, 12, 12 70-75%
Tricep Extensions 3 12, 12, 12 70-75%

Tuesday & Friday (Legs, Back and Biceps)


Exercise Sets Reps Intensity (% 1RM)
Barbell Back Squats 3 8, 8, 8 70-75%
Deadlifts 3 8, 8, 8 70-75%
Leg Press 3 12, 12, 12 70-75%
Lat Pulldowns 3 12, 12, 12 70-75%
Leg Extensions 3 12, 12, 12 70-75%
Bent Over Dumbbell Rows 3 12, 12, 12 70-75%
Calf Raises 3 12, 12, 12 70-75%
Dumbbell Bicep Curls 3 12, 12, 12 70-75%

Wednesday & Saturday (Aerobic + Abs Workout)

Aerobic Workout (Low-Intensity Steady State)


Activity Equipment Intensity Time (duration)
Jogging/Running Track 50-55% VO2max

Abs Workout
Exercise Equipment Sets Reps
Hanging Leg Raises Bar 3 8, 8, 8
Window Washers Bar/Floor 3 8, 8, 8
Planks Floor 3 30 sec

Cooldown
Activity Equipment Intensity Time (duration)
Walking/Jogging Track 40-60% VO2max
Time (duration)
5 min

Rest Time
1-3 min. Chest
1-3 min. Shoulder
1-3 min. Chest
1-3 min. Shoulders
1-3 min. Chest
1-3 min. Triceps

Rest Time
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs (Calves)
1-3 min. Biceps

Time (duration)
60 min

Rest Time
1-3 min.
1-3 min.
1-3 min.

Time (duration)
5-10 min
Week 2: Resistance Training (Hypertrophy)
Moderate/Heavy Intensity

Warm-Up
Activity Equipment Intensity Time (duration)
Jogging/Running Track 40-60% VO2max
Dynamic stretching Floor/Panel Mats

Monday & Thursday (Chest, Shoulders, and Triceps)


Exercise Sets Reps Intensity (% 1RM)
Flat Bench Press 3 8, 8, 8 75-80%
Overhead Shoulder Press 3 8, 8, 8 75-80%
Dumbbell Incline Bench Press 3 10, 10, 10 75-80%
Lateral Raises 3 10, 10, 10 75-80%
Chest Flys 3 10, 10, 10 75-80%
Tricep Extensions 3 10, 10, 10 75-80%

Tuesday & Friday (Legs, Back and Biceps)


Exercise Sets Reps Intensity (% 1RM)
Barbell Back Squats 3 8, 8, 8 75-80%
Deadlifts 3 8, 8, 8 75-80%
Leg Press 3 10, 10, 10 75-80%
Lat Pulldowns 3 10, 10, 10 75-80%
Leg Extensions 3 10, 10, 10 75-80%
Bent Over Dumbbell Rows 3 10, 10, 10 75-80%
Calf Raises 3 10, 10, 10 75-80%
Dumbbell Bicep Curls 3 10, 10, 10 75-80%

Wednesday & Saturday (Aerobic + Abs Workout)

Aerobic Workout (Low-Intensity Steady State)


Activity Equipment Intensity Time (duration)
Jogging/Running Track 60-65% VO2max

Abs Workout
Exercise Equipment Sets Reps
Hanging Leg Raises Bar 3 8, 8, 8
Window Washers Bar/Floor 3 8, 8, 8
Planks Floor 3 30 sec

Cooldown
Activity Equipment Intensity Time (duration)
Walking/Jogging Track 40-60% VO2max
Time (duration)
5 min

Rest Time
1-3 min. Chest
1-3 min. Shoulder
1-3 min. Chest
1-3 min. Shoulders
1-3 min. Chest
1-3 min. Triceps

Rest Time
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs (Calves)
1-3 min. Biceps

Time (duration)
50 min

Rest Time
1-3 min.
1-3 min.
1-3 min.

Time (duration)
5-10 min
Week 3: Resistance Training (Hypertrophy)
Heavy Intensity

Warm-Up
Activity Equipment Intensity Time (duration)
Jogging/Running Track 40-60% VO2max
Dynamic stretching Floor/Panel Mats

Monday & Thursday (Chest, Shoulders, and Triceps)


Exercise Sets Reps Intensity (% 1RM)
Flat Bench Press 3 6, 6, 6 80-85%
Overhead Shoulder Press 3 6, 6, 6 80-85%
Dumbbell Incline Bench Press 3 8, 8 ,8 80-85%
Lateral Raises 3 8, 8 ,8 80-85%
Chest Flys 3 8, 8 ,8 80-85%
Tricep Extensions 3 8, 8 ,8 80-85%

Tuesday & Friday (Legs, Back and Biceps)


Exercise Sets Reps Intensity (% 1RM)
Barbell Back Squats 3 6, 6, 6 80-85%
Deadlifts 3 6, 6, 6 80-85%
Leg Press 3 8, 8 ,8 80-85%
Lat Pulldowns 3 8, 8 ,8 80-85%
Leg Extensions 3 8, 8 ,8 80-85%
Bent Over Dumbbell Rows 3 8, 8 ,8 80-85%
Calf Raises 3 8, 8 ,8 80-85%
Dumbbell Bicep Curls 3 8, 8 ,8 80-85%

Wednesday & Saturday (Aerobic + Abs Workout)

Aerobic Workout (Low-Intensity Steady State)


Activity Equipment Intensity Time (duration)
Jogging/Running Track 70-75% VO2max

Abs Workout
Exercise Equipment Sets Reps
Hanging Leg Raises Bar 3 8, 8, 8
Window Washers Bar/Floor 3 8, 8, 8
Planks Floor 3 30 sec

Cooldown
Activity Equipment Intensity Time (duration)
Walking/Jogging Track 40-60% VO2max
Time (duration)
5 min

Rest Time
1-3 min. Chest
1-3 min. Shoulder
1-3 min. Chest
1-3 min. Shoulders
1-3 min. Chest
1-3 min. Triceps

Rest Time
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs (Calves)
1-3 min. Biceps

Time (duration)
40 min

Rest Time
1-3 min.
1-3 min.
1-3 min.

Time (duration)
5-10 min
Week 4: Resistance Training (Hypertrophy)
Light Intensity

Warm-Up
Activity Equipment Intensity Time (duration)
Jogging/Running Track 40-60% VO2max
Dynamic stretching Floor/Panel Mats

Monday & Thursday (Chest, Shoulders, and Triceps)


Exercise Sets Reps Intensity (% 1RM)
Flat Bench Press 3 6, 6, 6 65%-70%
Overhead Shoulder Press 3 6, 6, 6 65%-70%
Dumbbell Incline Bench Press 3 12, 12, 12 65%-70%
Lateral Raises 3 12, 12, 12 65%-70%
Chest Flys 3 12, 12, 12 65%-70%
Tricep Extensions 3 12, 12, 12 65%-70%

Tuesday & Friday (Legs, Back and Biceps)


Exercise Sets Reps Intensity (% 1RM)
Barbell Back Squats 3 6, 6, 6 65%-70%
Deadlifts 3 6, 6, 6 65%-70%
Leg Press 3 12, 12, 12 65%-70%
Lat Pulldowns 3 12, 12, 12 65%-70%
Leg Extensions 3 12, 12, 12 65%-70%
Bent Over Dumbbell Rows 3 12, 12, 12 65%-70%
Calf Raises 3 12, 12, 12 65%-70%
Dumbbell Bicep Curls 3 12, 12, 12 65%-70%

Wednesday & Saturday (Aerobic + Abs Workout)

Aerobic Workout (Low-Intensity Steady State)


Activity Equipment Intensity Time (duration)
Jogging/Running Track 80-85% VO2max

Abs Workout
Exercise Equipment Sets Reps
Hanging Leg Raises Bar 3 8, 8, 8
Window Washers Bar/Floor 3 8, 8, 8
Planks Floor 3 30 sec

Cooldown
Activity Equipment Intensity Time (duration)
Walking/Jogging Track 40-60% VO2max
Time (duration)
5 min

Rest Time
1-3 min. Chest
1-3 min. Shoulder
1-3 min. Chest
1-3 min. Shoulders
1-3 min. Chest
1-3 min. Triceps

Rest Time
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs (Calves)
1-3 min. Biceps

Time (duration)
30 min

Rest Time
1-3 min.
1-3 min.
1-3 min.

Time (duration)
5-10 min
Week 5: Resistance Training (Strength)
Moderate Intensity

Warm-Up
Activity Equipment Intensity Time (duration)
Jogging/Running Track 40-60% VO2max
Dynamic stretching Floor/Panel Mats

Monday & Thursday (Chest, Shoulders, and Triceps)


Exercise Sets Reps Intensity (% 1RM)
Flat Bench Press 3 3, 3, 3 70%, 80%, 90%
Overhead Shoulder Press 3 3, 3, 3 70%, 80%, 90%
Dumbbell Incline Bench Press 3 10, 10, 10 75%
Lateral Raises 3 10, 10, 10 75%
Chest Flys 3 10, 10, 10 75%
Tricep Extensions 3 10, 10, 10 75%

Tuesday & Friday (Legs, Back and Biceps)


Exercise Sets Reps Intensity (% 1RM)
Barbell Back Squats 3 3, 3, 3 70%, 80%, 90%
Deadlifts 3 3, 3, 3 70%, 80%, 90%
Leg Press 3 10, 10, 10 75%
Lat Pulldowns 3 10, 10, 10 75%
Leg Extensions 3 10, 10, 10 75%
Bent Over Dumbbell Rows 3 10, 10, 10 75%
Calf Raises 3 10, 10, 10 75%
Dumbbell Bicep Curls 3 10, 10, 10 75%

Wednesday & Saturday (Aerobic + Abs Workout)

Aerobic Workout (Low-Intensity Steady State)


Activity Equipment Intensity Time (duration)
Jogging/Running Track 50-55% VO2max

Abs Workout
Exercise Equipment Sets Reps
Hanging Leg Raises Bar 3 8, 8, 8
Window Washers Bar/Floor 3 8, 8, 8
Planks Floor 3 30 sec

Cooldown
Activity Equipment Intensity Time (duration)
Walking/Jogging Track 40-60% VO2max
Time (duration)
5 min

Rest Time
1-3 min. Chest
1-3 min. Shoulder
1-3 min. Chest
1-3 min. Shoulders
1-3 min. Chest
1-3 min. Triceps

Rest Time
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs (Calves)
1-3 min. Biceps

Time (duration)
60 min

Rest Time
1-3 min.
1-3 min.
1-3 min.

Time (duration)
5-10 min
Week 6: Resistance Training (Strength)
Light Intensity

Warm-Up
Activity Equipment Intensity Time (duration)
Jogging/Running Track 40-60% VO2max
Dynamic stretching Floor/Panel Mats

Monday & Thursday (Chest, Shoulders, and Triceps)


Exercise Sets Reps Intensity (% 1RM)
Flat Bench Press 3 5, 5, 5 65%, 75%, 85%
Overhead Shoulder Press 3 5, 5, 5 65%, 75%, 85%
Dumbbell Incline Bench Press 3 12, 12, 12 70%
Lateral Raises 3 12, 12, 12 70%
Chest Flys 3 12, 12, 12 70%
Tricep Extensions 3 12, 12, 12 70%

Tuesday & Friday (Legs, Back and Biceps)


Exercise Sets Reps Intensity (% 1RM)
Barbell Back Squats 3 5, 5, 5 65%, 75%, 85%
Deadlifts 3 5, 5, 5 65%, 75%, 85%
Leg Press 3 12, 12, 12 70%
Lat Pulldowns 3 12, 12, 12 70%
Leg Extensions 3 12, 12, 12 70%
Bent Over Dumbbell Rows 3 12, 12, 12 70%
Calf Raises 3 12, 12, 12 70%
Dumbbell Bicep Curls 3 12, 12, 12 70%

Wednesday & Saturday (Aerobic + Abs Workout)

Aerobic Workout (Low-Intensity Steady State)


Activity Equipment Intensity Time (duration)
Jogging/Running Track 60-65% VO2max

Abs Workout
Exercise Equipment Sets Reps
Hanging Leg Raises Bar 3 8, 8, 8
Window Washers Bar/Floor 3 8, 8, 8
Planks Floor 3 30 sec

Cooldown
Activity Equipment Intensity Time (duration)
Walking/Jogging Track 40-60% VO2max
Time (duration)
5 min

Rest Time
1-3 min. Chest
1-3 min. Shoulder
1-3 min. Chest
1-3 min. Shoulders
1-3 min. Chest
1-3 min. Triceps

Rest Time
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs (Calves)
1-3 min. Biceps

Time (duration)
50 min

Rest Time
1-3 min.
1-3 min.
1-3 min.

Time (duration)
5-10 min
Week 7: Resistance Training (Strength)
Heavy Intensity

Warm-Up
Activity Equipment Intensity Time (duration)
Jogging/Running Track 40-60% VO2max
Dynamic stretching Floor/Panel Mats

Monday & Thursday (Chest, Shoulders, and Triceps)


Exercise Sets Reps Intensity (% 1RM)
Flat Bench Press 3 5, 3, 1 75%, 85%, 95%
Overhead Shoulder Press 3 5, 3, 1 75%, 85%, 95%
Dumbbell Incline Bench Press 3 8, 8 ,8 80%
Lateral Raises 3 8, 8 ,8 80%
Chest Flys 3 8, 8 ,8 80%
Tricep Extensions 3 8, 8 ,8 80%

Tuesday & Friday (Legs, Back and Biceps)


Exercise Sets Reps Intensity (% 1RM)
Barbell Back Squats 3 5, 3, 1 75%, 85%, 95%
Deadlifts 3 5, 3, 1 75%, 85%, 95%
Leg Press 3 8, 8 ,8 80%
Lat Pulldowns 3 8, 8 ,8 80%
Leg Extensions 3 8, 8 ,8 80%
Bent Over Dumbbell Rows 3 8, 8 ,8 80%
Calf Raises 3 8, 8 ,8 80%
Dumbbell Bicep Curls 3 8, 8 ,8 80%

Wednesday & Saturday (Aerobic + Abs Workout)

Aerobic Workout (Low-Intensity Steady State)


Activity Equipment Intensity Time (duration)
Jogging/Running Track 70-75% VO2max

Abs Workout
Exercise Equipment Sets Reps
Hanging Leg Raises Bar 3 8, 8, 8
Window Washers Bar/Floor 3 8, 8, 8
Planks Floor 3 30 sec

Cooldown
Activity Equipment Intensity Time (duration)
Walking/Jogging Track 40-60% VO2max
Time (duration)
5 min

Rest Time
2-3 min. Chest
2-3 min. Shoulder
2-3 min. Chest
1-3 min. Shoulders
1-3 min. Chest
1-3 min. Triceps

Rest Time
2-3 min. Legs
2-3 min. Back
2-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs (Calves)
1-3 min. Biceps

Time (duration)
40 min

Rest Time
1-3 min.
1-3 min.
1-3 min.

Time (duration)
5-10 min
Week 8: Resistance Training (Strength)
Deload (Very Light) Intensity

Warm-Up
Activity Equipment Intensity Time (duration)
Jogging/Running Track 40-60% VO2max
Dynamic stretching Floor/Panel Mats

Monday & Thursday (Chest, Shoulders, and Triceps)


Exercise Sets Reps Intensity (% 1RM)
Flat Bench Press 3 5, 5, 5 40%, 50%, 60%
Overhead Shoulder Press 3 5, 5, 5 40%, 50%, 60%
Dumbbell Incline Bench Press 3 12, 12, 12 60%
Lateral Raises 3 12, 12, 12 60%
Chest Flys 3 12, 12, 12 60%
Tricep Extensions 3 12, 12, 12 60%

Tuesday & Friday (Legs, Back and Biceps)


Exercise Sets Reps Intensity (% 1RM)
Barbell Back Squats 3 5, 5, 5 40%, 50%, 60%
Deadlifts 3 5, 5, 5 40%, 50%, 60%
Leg Press 3 12, 12, 12 60%
Lat Pulldowns 3 12, 12, 12 60%
Leg Extensions 3 12, 12, 12 60%
Bent Over Dumbbell Rows 3 12, 12, 12 60%
Calf Raises 3 12, 12, 12 60%
Dumbbell Bicep Curls 3 12, 12, 12 60%

Wednesday & Saturday (Aerobic + Abs Workout)

Aerobic Workout (Low-Intensity Steady State)


Activity Equipment Intensity Time (duration)
Jogging/Running Track 80-85% VO2max

Abs Workout
Exercise Equipment Sets Reps
Hanging Leg Raises Bar 3 8, 8, 8
Window Washers Bar/Floor 3 8, 8, 8
Planks Floor 3 30 sec

Cooldown
Activity Equipment Intensity Time (duration)
Walking/Jogging Track 40-60% VO2max
Time (duration)
5 min

Rest Time
1-3 min. Chest
1-3 min. Shoulder
1-3 min. Chest
1-3 min. Shoulders
1-3 min. Chest
1-3 min. Triceps

Rest Time
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs
1-3 min. Back
1-3 min. Legs (Calves)
1-3 min. Biceps

Time (duration)
30 min

Rest Time
1-3 min.
1-3 min.
1-3 min.

Time (duration)
5-10 min