A 6-Week Training Program: Core and Cardiovascular Endurance

In this task I am going to design a six week training programme for two selected contrasting clients, I will the explain the choice of activities for these clients. I will then justify these choices for both of my clients and I will suggest alternatives for activities. For my first client I have chosen two main areas of improvement, these areas would be core strength and cardiovascular endurance. I have chosen these two areas because from the exercises and fitness test that we have performed my client has showed a weakness in those areas and they would like to improve on these areas.

Week 1

For the first week I have decided to introduce both core strength and cardiovascular exercises, I have stated that I would like my client to start at 12 in the afternoon and I would like her to work at around 50 percent intensity. I would have her start off with a general warm up e.g. 10 minute jog and stretches.

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The session would last 10 minutes with a 30 second rest between each set and a 1 minute rest after each exercise. Then I would progress into the training programme, the first exercise I would have her do would be 2 sets of 20 sit ups. I chose sit ups because they are a good way of improving the strength and tone of stomach muscles which will help in developing core strength. I have chosen this exercise rather than crunches because I feel that crunches might be too hard to do at first, but when she can do more sit ups I will then progress it onto crunches.

An alternative to sit ups would be leg raises because they will work the same muscles, at the amount of stress and my client might find them easier than sit ups. I would then go onto 2 sets of 12 men’s style press ups; I have chosen this style of press ups because this will help the strength in her arms as well as the strength of her abdominals and will help improve core strength. I have chosen these rather than woman’s style press ups because I feel like she will benefit more from men’s style because she will have to work harder and her muscle will develop better because this exercise is harder for her than the other type. So the alternative for this exercise would be the woman’s style press up, it is easier than the other style and my client might be able to perform more, and it would still be working the same muscle groups, that is why I have chosen this as an alternative. I would then move onto 2 sets of 12 lungs with a 2kg weight in one hand: I chose this exercise because I feel that it will help my client’s core strength, leg strength and will also improve her balance.

I chose to use a weight rather than not to use one because it will put her muscles under more stress and will make it harder for her which will help the muscles that she is using cope with future exercises. An alternative exercise would be to do lunges but do not use a weight, because it will be easier for my client to do the exercise but will still put strain and stress on the muscles groups that she is using. For the final exercise I would have my client do 2 sets of 12 squats: I chose this exercise because it will help develop the stomach muscles, improve leg strength, and will help improve core stability.

I chosen to do this exercise rather than burpes because I think overall this will help with more things and improve her core strength greater than doing burpes. An alternative exercise would be to perform jump squats, for less repetitions, I chose this because I think it will still use the same muscle groups but because it is an explosive exercise it could put the body under more strain which will help develop the muscles that we are using.

Second day

For this day I am going to concentrate on core strength, I would like my client to work at 30 percent intensity it is a low intensity but I have chosen this because her muscles will need to time to recover from the exercise on the first day. She will need to start these exercises at 12 in the afternoon. For these exercises I would need her to do a general warm up for 10 minutes but focus more on stretching the muscles that will be in use. The session will last about 10 minutes with a 1 minute rest between each exercise and a 20 second rest between each set. The first exercise that I want my client to do is 2 sets of 20 crunches, I chose this exercise because it is a good way of using all of your abdominal muscles and will help improve core strength and stability. I chose this exercise rather than regular sit ups because sit ups don’t use all of the abdominal muscles and don’t put as much strain on these muscles unlike crunches.

An alternative to doing crunches would be to go back to doing regular sit ups, this is easier than doing the crunches but it will still help on improving core strength and stability because it is still using the abdominal muscles. Then I would move onto doing the core stability exercise the plank. I chose to use the plank because it shows me how good my clients core strength and stability is and it is a great way to tone up the abdominal muscles and improve strength in that area. An alternative to the plank could be press ups, my client would still be using the same muscles but this would improve the strength of her arms and would still help tone up and define the stomach muscles. Then the final exercise that I would have my client perform would be the leg raise hold. I chose this exercise because it helps tone up and develop the strength of the abdominal muscles and it is another way of me seeing the ability of my client core strength. An alternative to doing the lag raise hold would be to do leg raises, my client would still be using the same muscles and it would be easier for my client to do that’s why it would be a good alternative. T

hird day

For this day I am going to concentrate on core stability and strength. I would like my client to work at 40 percent intensity I have chosen this intensity because we the day before we have concentrated on core strength and I don’t want my client to become injured. I want my client to concentrate on doing stretches for this warm up so that she doesn’t pull a muscle or strain one because we are using the same muscle groups all the time. The session will last 10 minutes and will have 30 rests between each exercise. The first exercise that I want my client to perform is going to be 2 sets of 12 leg raises. I chose this exercise because it helps strengthen the stomach muscles and also helps tone the muscles that are being used. I chosen this rather than just doing sit ups because it’s something different and it will stop my client from becoming bored of doing the same exercises.

An alternative of doing this exercise would be do perform sit up it would still be using the same muscles but won’t help tone and define them as much as leg raises do. The second exercise that I want my client to do is going to be the sit up bike for 1 minute. I chose this exercise because it will help strengthen and tone up the stomach muscles and will help develop the muscles for later exercises. I chose this instead of the leg raise hold because I think this is a good change and will keep my client interested in the training programme. An alternative to this exercise could be sit ups, they still work the same muscle groups and will still help develop the muscles un that area. The third exercise that I would like my client to do would be the plank for 1 minute.