Strength Training Program Client description: Name: Maurice Greene Gender: Male Age: 22 Clients lifestyle: lives an active

life; takes part in archery, martial arts, horseback riding and outdoor activities. Clients wants, likes and concerns: wants to win the 100m/200m S.A. championships in 2012 and qualify for the Olympics the same year. Likes training and pushing himself to the limit and at the same time concerned that he might over-train and end up not qualifying for the Olympics. Trainers goals: to create a sports specific program that will strengthen all his major and minor muscle groups. To add an additional 5kg to his current weight of 65kg. To make his goals a reality by doing all that I can to assist him physically and emotionally and to motivate him by showing him his progress after every 4 week cycle. Medical history: Clear medical record. Current FITT principles: Frequency trains 4 times a week Intensity intermediate level Time - 1 and a half hours Type resistance Trainers FITT principles: Frequency 5 times a week Intensity late intermediate level Time 1 hour Type resistance, core stability, cardio Progression: 1. To gradually cut down the rest period in between reps from 1 and a half minutes to 1 min. 2. To increase his weight load by 5kg every 4th cycle until he reaches his maximum potential and then maintaining this once it is achieved. 3. To increase the difficulty of the warm-up by pre-exhausting him slightly. Warm-up: 1. Initially 1 minute of jogging on the spot for the first 4 weeks. 2. 10 minutes of whole body stretching Cool-down: 15 min Core stability training followed by slow jogging on the treadmill at a low intensity.

Exercise Sit-ups Crunches Jumps squats

Sets 2 2 4

Reps 15 15 8

Intensity 2 kg 40 kg

Lunges Eccentric curls Good mornings One leg toe raises Standing calf raises Planks

4 4 4

8 8 8

40 kg 60 kg

4 4 4

15 15 -

30 kg 1 min

Muscle Rectus abdominus, external oblique External+internal oblique Rectus femoris, gracilis, vastus lateralis+medialis+intermedius, adductor longus+magnus, gluteus maximus+medius, Semitendinosus, biceps femoris (long+short head), semimembranosus Semitendinosus, semimembranosus, biceps femoris (long+short head), gluteus mximus Triceps surae Triceps surae, plantaris, soleus, gastrocnemius (lateral+medial head) Rectus abdominus, external oblique, middle deltoid, triceps brachii, thoracolumbar fascia Deltoid, latissimus dorsi, trapezius, infraspinatus, teres major+minor, thoracolumbar fascia, biceps femoris (long+sort head), semimembranosus, Semitendinosus, gluteus maximus, triceps surae Pectoralis major, serratus anterior, anterior deltoid, anconeus, triceps brachii (long+medial head), Triceps brachii, anconeus Triceps brachii, anconeus,

Reverse planks

1 min

Declined exercise ball Push-ups Push-ups Tricep dips Seated dumbbell triceps ext Lateral dumbbell raises Alternate front arm raises

15

4 4 4

15 15 8

5 kg 20 kg

20 kg

Deltoid, trapezius (superior+medial portion) Deltoid (anterior+medial), pectoralis major clavicular head

20 kg