OFF-SEASON CONDITIONING PROGRAM FOR Brittany Johnson

Part I. Athlete Data Name Amanda BecksteadGender: FemaleHeight: 63 inchesWeight: 131.5 lbs. = 59.8 kgPercent Body Fat: 27.1%VO2 max: 38.33 ml 02/kg/minProgram Goal: To increase swimming endurance

Part II. Cardiorespiratory Exercise Prescription

Mode: SwimmingFrequency: 3-4 days per weekIntensity: 50- 75 %VO2 reserve

20.92-29.62 ml/kg*min 6-8.5 METS Exercise Heart Rates:

119 bpm minimum 148 bpm maximum

Duration: 45-55 minutes

Part III. Muscular Fitness Training PrescriptionGoal: Increase muscular enduranceType: DCER Equipment: Free weights, Machines Frequency: 3 days weeklyIntensity (%1RM): 55-65% of 1 RM Sets: 2-4 Reps: 15-20Rest between sets: 30-90 Seconds Progressive Overload: Arbitrary Weight Increase

Part IV. Cardiorespiratory Exercise Program (include at least 3 weeks, 3 different intensities)

Week Frequency(Sessions/wk)

Intensity (%VO2R, METS )

HR Workload(Watts or Dist and Pace or HR)

Exercise Duration (min)

1 3 50%, 6 METS 119 50% Work 119 @ bpm 45 min2 3 60%, 7 METS 130 60% Work 130 @ bpm 50 min3 4 70%, 8 METS 142 70% Work 142 @ bpm 55 min4 4 75%, 8.5 METS 148 75% Work 148 @ bpm 50 minPart V. Muscular Fitness Training Program (include at least 8 lifts)

Day(s) Exercise Intensity (% 1RM)

Sets Reps Joints involved

Primary muscles

Tues, Thurs Bench Press

55% 3 15

Shoulder, Shoulder Girdle, Elbow, Wrist

Hand & Wrist Flexors, Triceps Brachii, Anconeus, Pectoralis Major,

Anterior Deltoid, Corobrachialis, Biceps Brachii, Serratus Anterior,

Pectoralis Minor

Tues, Thurs Seated Row

60% 3 15

Elbow, Shoulder, Shoulder

Girdle

Biceps Brachii, Brachialis, Brachioradialis, Latissimus Dorsi,

Trapezius, Rhomboids

Tues, ThursOverhead Shoulder

Press60% 4 15

Elbow, Shoulder Girdle,

Shoulder, Wrist &

Hand

Wrist & Hand Flexors, Triceps Brachii, Anconeus, Pectoralis Major, Anterior Deltoid, Coracobrachialis,

Trapezius, Levator Scapulae, Serratus Anterior

Tues, Thurs Lat Pull-down

65% 4 14

Elbow, Shoulder, Shoulder Girdle, Wrist &

Hand

Wrist & Hand Flexors, Biceps Brachii, Brachialis, Brachioradialis, Pectoralis Major, Latissimus Dorsi,

Teres Major, Subscapularis, LM Trapezius, Pectoralis Minor,

Rhomboids

Thurs, Sat Leg Press 60% 2 20 Hip, KneeVastus Medialis, Vastus Intermedius,

Vastus Lateralis, Rectus Femoris

Thurs, Sat Leg Curl 65% 2 14 KneeBiceps Femoris, Gluteus Maximus, Semitendinosus, Semimembranosus

Thurs, Sat Leg Extension

60% 2 20 KneeRectus Femoris, Adduductor

Longus, Adductor Brevis, Adductor Magus

Thurs, Sat Incline Sit-up

Body Weight

4 20Hip, Trunk,

Cervical Spine

Rectus Abdominis, External Oblique, Internal Oblique,

Transverse Abdominis

Part VI. Sport Specific Conditioning

Swimming 6 x 200’s: This particular set will work on the Anaerobic Glycolysis system. Athlete completes this by swimming 6 x 200 yard sprints. They swim these at 75-85% of max effort. This takes about 3 minutes per 200 yards, the athlete has 4 minutes and 45 seconds to complete the swim and rest time. The 200’s normally taking about 3 minutes each should give the swimmer 1 min and 45 sec rest. If the swimmer slows down during the swim and doesn’t keep pace they will lose their rest. The set will take about 30 minutes to complete. This should be completed 1-2 times a week for 12 weeks.

25 yard Sprints: Athlete will start out of the pool and on the whistle will swim 25 yards all out as quickly as possible. This will train the ATP/CP system. They will then hop out of the pool and wait for the whistle again. They will rest about 2 minutes in between swims. They will complete a total of 10 sprints, this will take 20 minutes to complete. The athlete should complete this 2 times per week for 8 weeks.