CASE STUDY #1:
You are working with an amateur bodybuilder who is 12 months out from a bodybuilding competition. Design a year-long periodized training program for the athlete with the objective of optimizing the client’s physique at the time of the competition. The training program should include the following:
Introduction: When designing a year-long periodized training program for an amateur bodybuilder, it is important to consider their specific goals and objectives. The program should be structured in a way that optimizes the client’s physique at the time of the competition. In this case study, we will design a periodized training program that includes assessments, warm-ups, cool downs, specific exercises, sets, repetitions, suggested rest times, and nutrition and supplement recommendations for each phase of training.
Assessments: At the onset of training, the following assessments should be performed to establish a baseline for the bodybuilder’s current physical condition:
1. Body composition assessment: This will help determine the bodybuilder’s body fat percentage, lean muscle mass, and overall body composition.
2. Maximal strength assessment: This will help determine the bodybuilder’s current strength level and identify areas that need improvement.
3. Flexibility assessment: This will help determine the bodybuilder’s level of flexibility and identify areas that need improvement.
4. Cardiovascular endurance assessment: This will help determine the bodybuilder’s current level of cardiovascular fitness and identify areas that need improvement.
Warm-up and cool-down: Each training day should include a 10-15 minute warm-up and cool-down to reduce the risk of injury and improve performance. The warm-up should include dynamic stretching and light cardiovascular exercise, while the cool-down should include static stretching and foam rolling.
Year-long periodized training program:
Phase 1: Foundational Training (Months 1-3)
– Objective: Establish a foundation of strength
– Training focus: Compound exercises, strength training
– Sets: 3-5
– Reps: 6-8
– Rest time: 2-3 minutes
Phase 2: Hypertrophy (Months 4-9)
– Objective: Increase muscle size
– Training focus: Isolation exercises, hypertrophy training
– Sets: 3-4
– Reps: 8-12
– Rest time: 60-90 seconds
Phase 3: Cutting (Months 10-12)
– Objective: Reduce body fat percentage and maintain muscle mass
– Training focus: High-intensity interval training, circuit training
– Sets: 2-3
– Reps: 10-15
– Rest time: 30-60 seconds
Explanation: The Foundational Training phase will establish a base level of strength that will be necessary for the subsequent phases. The Hypertrophy phase will focus on increasing muscle size, which is critical for a bodybuilding competition. The Cutting phase will focus on reducing body fat while maintaining muscle mass, which is necessary for a bodybuilder to present a defined and toned physique on stage.
Nutrition and supplement recommendations: Each phase of training will require unique nutritional and supplement requirements to optimize results.
Phase 1: Foundational Training
– High-protein diet (1-1.5 grams per pound of body weight)
– Creatine monohydrate supplement
Phase 2: Hypertrophy
– High-protein, high-carbohydrate diet (1-1.5 grams of protein and 2-3 grams of carbohydrates per pound of body weight)
– Branched-chain amino acid (BCAA) supplement
– Whey protein supplement
Phase 3: Cutting
– Low-carbohydrate, high-protein diet (1-1.5 grams of protein per pound of body weight)
– Fat burner supplement
– Whey protein supplement
Explanation: In the Foundational Training phase, the bodybuilder should focus on consuming a high-protein diet and supplementing with creatine monohydrate to support their strength training. In the Hypertrophy phase, a high-protein, high-carbohydrate diet is recommended to support muscle growth, as well as BCAA and whey protein supplements. In the Cutting phase, a low-carbohydrate, high-protein diet is recommended to reduce body fat, along with a fat burner supplement and whey protein supplement to maintain muscle mass.
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