Hey everybody. I just got my first client as a trainer at World Health Club (don't freak out at the words "trainer" and "club", this club is awesome. They fully expect all of their trainers to, among other things, become Medical Exercise Specialists and certified olympic lifting coaches (and they PAY for it!). The head trainer has my 53 year old mother doing full, barbell, shin-scraping deadlifts first thing on her "legs and core" day!!!).
The client's critical info:
13 yr old male
Hockey player (Didn't ask his position. My bad. First-client jitters.)
Goals: Strength! I asked him about power, agility, and speed on the ice or size and six-pack for the ladies, he said, "No, no, no," to all of them. He wants to be stronger.
I may only have three sessions with this kid as the 3 sessions were a Christmas gift package and his family isn't exactly made of cash. I have to give him movements I know he can duplicate on his own unsupervised. This means I'll give him the bar to play with squats, rows, deads, and bench for warmup, but have the actual strength portion of the session on machines (gasp!) for the first 3 weeks.
He's a beginner and hasn't stopped growing yet. For his AA phase, 2 sets of 12, for his hypertrophy phase, 3 x 12,10,8. For his "strength" phase, 3 x 8 and that's as low as I'll go rep-wise until he's about 16 or 6' 2", whichever's first.
Has 1 1/2 hours to complete the session
If he wants further training for speed-strength, strength-speed, plyometrics, agility, and so-fourth, he'll have to convince his big sister to buy more training.
- Technique in basic lifts
- Agility/Transfer to Hockey
Tentative plan for Anatomical Adaptation:
Warmup 5 minutes cross-trainer
2 x 12 deadlift w. bar
2 x 12 bench press w. bar
2 x 12 bench/box squat w. bar
2 x 12 bent row w. bar
Crossover Box Step-up & Knee pull-through 2 x BWt + 10%
Dumbbell Incline Bench Press - 2 x 12RM
Dumbbell Incline Bench face-down Row - 2 x 12RM
Dumbbell Box Squat/Deadlift - 2 x 12RM
Leg Curl - 2 x 12RM
DB Shoulder Press - 2 x 12RM
Weight-supported pullup - 2 x 12RM
Crossover-step across ladder & back
Step & drag step across ladder & back
Rest 1 minute
Davies' Alternating Arm/Leg extended planks 2 x 30s/position
Floor crunches - 2 x Failure
"Superman" position - 2 x Failure
Dumbbell external rotation - 2 x 12RM
10 minutes low-intensity cardio &
Static stretching of pecs, lats, triceps, hip flexors, adductors, abductors, hamstrings, quadriceps, calves. 30s/each.
Feel free to comment, criticize, and ream me out.