Nick Waddell

EF310 week 8

Carl client

Carl sounds like a typical college kid when it comes to physical fitness: he’s not really

concerned with fitness outside of how he’ll look with his shirt off. He doesn’t really want to put in

effort or enthusiasm unless his buddies are doing it as well. I see this with young Soldiers that

are under the impression that their morning PT sessions will suffice for significant improvement.

But there is no magic pill that makes us look good, so there will need to be effort on Carl’s part.

Carl has indicated that one of his goals is looking good for the upcoming Cancun trip.

I’m going to take for granted that this follows the typical young male idea of aesthetics being the

best type of in shape. For this, Carl’s plan will focus on upper body and primarily major lifts.

The primary types of lifts are: deadlift, bench press, overhead press, and squats. The best way

to “bulk up”, or to maximize muscle hypertrophy, is through weight training. According to

Bodybuilding.com: “If you're training for muscle size, choose a weight at which you reach

muscle failure in the 8-12-rep range. In other words, after your warm-up sets—which are never

taken to failure—you should select a load with which you can complete at least 8 reps but not

more than 12.”

Another step in Carl’s training will be complementary muscle groups. This means that if

he does a push, he will complement it with a similar pull. This will help build the strength in the

particular range of motion faster. Doing these types of movements concurrently is commonly

referred to as “super sets”. Complementary movements are often ignored or overlooked by

younger athletes as they don’t tend to target larger muscle groups, or what I refer to as “beach
 muscle”. These smaller and less noticeable muscle groups are the real work horses of the body

and ensure proper balance and stability when moving up in weights.

Finally, I would absolutely make sure that Carl has mobility built into his routine. I would

even advise yoga classes a couple of times a week if that is something that can be gotten at no

cost. The importance of proper mobility is important for young athletes as they need to learn to

do things right before they build bad habits. What’s more, elongating the muscles will help

oxygenated blood get to the affected muscle groups faster, resulting in faster recovery and the

ability to train them again sooner.

Frequency Intensity Time Type

Aerobic 3x week Moderate 30 mins Run/bike/row
Muscle Strength 5x week High 45-60 mins Upper body

circuit, lower

body circuit
Flexibility 3x week Moderate 20 mins Stretching

appropriate

muscle groups

Bill.geiger.16. (2018, April 17). How Many Reps Should You Do? Retrieved from

https://www.bodybuilding.com/content/how-many-reps-should-you-do.html

How Do Muscles Grow? The Science Of Muscle Growth. (n.d.). Retrieved from

https://www.builtlean.com/2013/09/17/muscles-grow/