PHYE 163- Client Training Project

Cesar Valencia
5/5/14















Table of Contents

 Client information
 Risk classification
 Client goals
 Training prescription
 Clients data (Appendix B)
 Training wrap up
 Reference page
 Appendix A (health lab packet) turned in on Monday
 Appendix C(month plan) turned in on Monday
 Appendix D (year plan) turned in on Monday









Client Information
Kevin Valencia is an 18 year old male. He is also my younger brother. Kevin has been
playing soccer since he was 6 years old. He currently plays soccer for both club and school. This
keeps him busy year round. He stated that he was sick of getting winded and fatigued so quickly
in his soccer games and thus wanted to improve his endurance.
Risk Classification
Kevin has no immediate signs of high or moderate risks. Our family has no medical
conditions that would count towards a risk factor. He showed no symptoms of any exertion or
lack of breath when testing health. His resting blood pressure was 110/ 70. He doesn’t take any
medications or supplements. Before beginning his training with me, he was exercising three
times a week apart from his soccer practice which made this much easier in building a program.
He did fill out a Human Performance & Health Lab packet (Appendix A). Overall was Low
Risk.
Client’s Goals
Kevin wanted to set a goal in which he could run for a longer period of time during a
soccer match. So we decided that at his age the average players gets pulled off the field once per
half and would run anywhere from 3 to 6 miles in a game. We decided that his goal would have
to do with distance but also time so that he runs at a good intensity.
Main Goal: Be able to play in an entire game with minimal exertion for Regionals in June
Micro Goal: Run 4 miles at 6 min per mile pace by June
Step one: Decrease amount of time per mile, try to shave off seconds every week.
Step two: Insert Speed and Agility drills to increase speed, balance, and
acceleration.
Training Prescription
Training Rationale:
With Kevin being a soccer player I wanted all of the training we did to be as game like as
possible. We were doing a progression program in which he would run for five minutes at a pace
above a jog, and walk for two for a total of 40 minutes. I would increase his overall time of
running. We both agreed that it wasn’t realistic to run for long and walk because in a game you
don’t do much walking anyways. So we changed it so that we were just running full out for 4
miles. So I focused on a few things.
I. I wanted to get his VO2 Max up, my thought being the more oxygen he can deliver to his
muscles the better and longer his performance would be. This is why I pushed him to
shave seconds off his mile every time we tested. “Soccer specific” also believed in
increase of VO2 increases performance. “In determining aerobic endurance, V˙O2max is
considered the most important element. Other important determinants are LT and running
economy” (Helgerud, 2014). I was able to find a couple of sources that agreed with me in
this matter.
II. Soccer is a sport where you are never running in just one direction. That is why for my
speed and agility portion I took advice from Tim Curry and set up cones all 5 yards from
each other at different angles forcing my client to change direction. In turn makes it more
game like.
III. In order to maintain his current muscular strength I had him lift heavy once a week. Went
with ACSM’s guidelines on this.
Keeping this in mind along with Kevin’s goals, I thought the best way for me to help him
achieve his goal is to shave his overall 4 mile time which in turn shows increase in speed and
endurance. Increase his agility and speed also in turn means a better turnover time which helps
him become a more agile runner.
Training Month Plan: Appendix C
Considering that he had soccer practice twice a week and games on Saturday. We both
decided that three days a week in the gym would be fine. We were going to the gym Monday,
Wednesdays, and Fridays.
Monday; warm up and stretch (light, slow jog around track) (stretches’ were dynamic,
ones he and I picked up from soccer). We would begin with his mile runs started with one mile.
The goal was to shave 6 seconds off his one mile and increase the time shaved every week. After
running, we would immediately move into heavy lifting; power cleaning, deadlift and squat. We
were doing 75%-80% of his max, 2x3 each lift, with speed. Cool down was slow jog around
track.
Tuesday; Soccer practice
Wednesday; Same as Monday. Instead of Lifting we were working on Speed and Agility
training. (Agility ladder “zigzag crossovers, in-out shuffle, high knees, ladder strides) (Speed
parachute) (Zigzag cone drill, 20 yard shuttle drill, x-pattern multiskill drill.) All drills came
from training for speed, agility, and quickness book.
Thursdays; Soccer Practice
Friday; warm up and stretching. Timed mile runs.
This was his weekly plan and I was increasing the mile runs by one mile every week. Along with
that his goal was to shave 6 seconds off per mile in total 12 or 18. His thought being he could get
down to 6 minutes a mile. The speed and agility training was timed, but drills changed every
week. I would go back and make sure he was doing the same drills week in and out so that I
could get clear results and see if his speed and agility really were increasing.
Training Year Plan; Appendix D
This plan runs up until June. The client will decide then whether he wants to revise or
entire new plan. What I had planned was to continue monthly plan, with increasing amount of
miles ran. The first week of every month would mark a “restart week” which meant that if in
week 4 of the month before he was running 4 miles, he would restart month 2 week 1 at 2 miles.
My thought being it is lighter than usual, but still a great spot to pick up from and continue our
work. The heavy lifting was going to increase by 10 % throughout all 3 months.
Client’s Date
Appendix B
Training Wrap Up
Kevin has shown signs of improvement. He is running 4 miles with ease and has shaved
30 seconds off his mile. His four miles in now being ran in a total of 26 minutes, which puts him
behind his goal by two minutes. The threes problems that I ran into with my brother was the fact
that I was his brother and he thought he could get away with certain things. Also he was worried
that he was over doing it, with his soccer practice plus gym days. I didn’t want to risk injury so I
didn’t overkill, if called it quits I would let him off. “The incidence of soccer injuries can be
reduced by preventive interventions, especially in low skill level youth teams. Coaches and
players need better education regarding injury prevention strategies and should include such
interventions as part of their regular training” (Junge, 2014). I do need to learn how to train
properly so that I ensure no injuries come to my clients or players that I coach. Kevin and I do
believe that he will reach his goal by June and will most likely carry on and make a new goal.
All appendix will be handed in, in person.











References
Brown, L. E., Ferrigno, V., & Santana, J. C. (2005). Training for speed, agility, and quickness.
Champaign, IL: Human Kinetics. (Original work published 2000)
Helgerud, J., Engen, L. C., Wisloff, U., & Hoff, J. (2001). Aerobic endurance training improves
soccer performance. Medicine and Science in Sports and Exercise, 33(11), 1925-1931.
Junge, A., Rösch, D., Peterson, L., Graf-Baumann, T., & Dvorak, J. (2002). Prevention of soccer
injuries: a prospective intervention study in youth amateur players. The American Journal
of Sports Medicine, 30(5), 652-659.
Chicago
Lippincott, W. (2014). ACSM's guidelines for exercise testing and prescription (Ninth ed.).
Baltimore: Kerry O'Rourke.
Soccer specific aerobic endurance training. (n.d.). -- Hoff et al. 36 (3): 218. Retrieved May 5,
2014, from http://bjsportmed.com/content/36/3/218.f







Appendix B



Fitness Progress Chart
Client: Kevin Valencia
Height (feet) 5
Height (inches) 6.0
Weight (pounds) 125.0
Date Mile Ran Time Power clean ( 2x5)
Deadlift
( pounds) ( 2x5)
Sqauts ( pounds) ( 2x5)
3/10/2014 1.0 7.56 min 70%/ Max 130.0 125.0
3/12/2014 1.0 7.50 min 70%/ Max 130.0 125.0
3/14/2014 1.0 7.45 min 70%/ Max 130.0 125.0
3/17/2014 2.0 14.30 min 73%/Max 135.0 130.0
3/19/2014 2.0 14.35 min 73%/ Max 135.0 130.0
3/21/2014 2.0 14.27 min 73%/ Max 135.0 130.0
3/24/2014 3.0 22.35 min 75%/ Max 140.0 125.0
3/26/2014 3.0 22.10 min 75%/ Max 140.0 125.0
3/28/2014 3.0 22.05 min 75%/ Max 140.0 125.0
3/31/2014 4.0 27.00 min 78%/ Max 145.0 130.0
4/2/2014 4.0 26.58 min 78%/Max 145.0 130.0
4/4/2014 4.0 26.50 min 78%/ Max 145.0 130.0
4/7/2014 2.0 14.00 min 73%/ Max 130.0 135.0
4/9/2014 2.0 13.50 min 73%/ Max 130.0 135.0
4/11/2014 2.0 13.48 min 73%/ Max 130.0 135.0
4/14/2014 3.0 21.50 min 75%/ Max 135.0 135.0
4/16/2014 3.0 21.55 min 75%/ Max 135.0 135.0
4/18/2014 3.0 21.50 min 75%/ Max 135.0 135.0
4/21/2014 4.0 27.05 min 78%/ Max 140.0 135.0
4/23/2014 4.0 26.50 min 78%/ Max 140.0 135.0
4/25/2014 4.0 26.43 min 78%/ Max 140.0 135.0
4/28/2014 3.0 21.30 min 80%/ Max 145.0 135.0
4/30/2014 3.0 21.27 min 80%/ Max 145.0 135.0
5/2/2014 3.0 21.35 min 80%/ Max 145.0 135.0
5/5/2014 4.0 26.30 min 83%/ Max 130.0 135.0
5/7/2014 4.0 26.28 min 83%/ Max 130.0 135.0
5/9/2014 4.0 26.28 min 83%/ Max 130.0 135.0
Appendix B