Kamille Ward

Strength Training Theory

May 5, 2018

Resistance Training Project

The individual that I will be completing a strength-training program for goes by the

name of Kaitlyn West. Kaitlyn is a 19 year old female that attends Seton Hill University, and

competes on the women’s lacrosse team. Kaitlyn is 5’5 and 140 pounds. She has had about

three years of strength training and plyometric experience. She considers herself at the

intermediate level for resistance training. The client would like to get in good shape for her

sophomore campaign at Seton Hill. The goal for this client is mainly to improve muscular

strength as well as incorporate plyometrics. She does not want to gain much weight with this

training program. She will also be focusing less on her sport and more on resistance training

since it is during the off season.

Monday Resistance Training

Order Exercise %RM load Reps Set Rest Comments

Amount Period
1 Bench Press (Pectoralis 60% RM 8 65 lbs. 2 min.
Major, Anterior
Deltoids, Triceps 65% RM 6 70 lbs. 2 min.
Brachii)
70% RM 4 75 lbs. 2 min.

75% RM 3 80 lbs. 2 min.

2 Lat pulldown 60% RM 8 40 lbs. 2 min.
(Latissimus Dorsi,
Teres Major, Middle 60%RM 8 40 lbs. 2 min.
Trapeziusm,
Rhomboids, Posterior 60% RM 8 40 lbs. 2 min.
 Deltoids)
3 Incline dumbbell 55% RM 10 40 lbs. 2 min.
bench press (Pectoralis
Major, Anterior 55% RM 10 40 lbs. 2 min.
Deltoids, Triceps
Brachii) 55% RM 10 40 lbs. 2 min.

4 Flat dumbbell fly 50% RM 8 30 lbs. 2 min.

(Pectoralis Major,
Anterior Deltoids, 50% RM 8 30 lbs. 2 min.
Triceps Brachii)
50% RM 8 30 lbs. 2 min.
5 Seated Barbell 55% RM 7 45 lbs. 2 min.
Shoulder Press
(Anterior Deltoids, 55% RM 7 45 lbs. 2 min.
Medial Deltoids,
Triceps Brachii) 55% RM 7 45 lbs. 2 min.
6 Seated Row 50% RM 8 40 lbs. 2 min.
(Latissimus Dorsi,
Teres Major, Middle 50% RM 8 40 lbs. 2 min.
Trapezius, Rhomboids,
Posterior Deltoids) 50% RM 8 40 lbs. 2 min.
7 Alternating One-arm 55% RM 10ea. 15 lbs. 2 min.
dumbbell row
(Latissimus Dorsi, 55% RM 10ea. 15 lbs. 2 min.
Teres Major, Middle
Trapezius, Rhomboids, 55% RM 10ea. 15 lbs. 2 min.
Posterior Deltoids)
8 Abdominal circuit: Body 30 reps, Body 5 secs in
crunches, bicycles, V- weight 2 sets weight between
ups, left/right/center 30 each
planks seconds exercise,
(Abdominals) ea. 1 min
Exercise between
sets

Tuesday Resistance Training

Order Exercise %RM Reps Set Rest Comments

load Amoun Period
t
1 Back squat (Gluteus 50% RM 10 100 lbs. 2 min.
Maximus,
 Semimembranosus, 60% RM 8 120 lbs. 2 min.
Semitendinosus, Biceps
Femoris, Rectus Femoris) 65% RM 6 130 lbs. 2 min.

70% RM 4 140 lbs. 2 min.

75% RM 3 145 lbs.

2 min.
2 Machine leg curls 50% RM 8 45 lbs. 2 min.
(Semimembranosus,
Semitendinosus, Biceps 50% RM 8 45 lbs. 2 min.
Femoris)
50% RM 8 45 lbs. 2 min.
3 Machine leg extensions 50% RM 8 45 lbs. 2 min.
(Vastus lateralis, vastus
intermedius, vastus 50% RM 8 45 lbs. 2 min.
medialis, rectus femoris)
50% RM 8 45 lbs. 2 min.
4 Machine leg press 70% RM 7 120 lbs. 2 min.
(Gluteus maximus,
Semimembranosus, 70% RM 7 120 lbs. 2 min.
semitendinosus, biceps
femoris, rectus femoris) 70% RM 7 120 lbs. 2 min.
5 Walking plate lunges 50% RM 6 ea. 25 lbs. 2 min.
(Gluteus maximus,
biceps femoris, rectus 50% RM 6 ea. 25 lbs. 2 min.
femoris)
50% RM 6 ea. 25 lbs. 2 min.
6 Calf raises Body 12 Body 2 min.
(Gastrocnemius, soleus) weight 12 weight 2 min.
12 2 min.
7 Alternating Dumbbell 50% RM 5 ea. 30 lbs. 2 min.
step ups (Gluteus
maximus, 50% RM 5 ea. 30 lbs. 2 min.
Semimembranosus,
semitendinosus, biceps 50% RM 5 ea. 30 lbs. 2 min.
femoris, rectus femoris)

Thursday Plyometric Training Program

Order Exercise % RM Reps Set Rest period Comments

load Amount
1 Frontal box jump Body 10 Body 30 seconds
(Gluteus maximus, weight weight
Semimembranosus, 10
semitendinosus,
biceps femoris, 10
rectus femoris)
2 Burpee with push- Body 8 Body 30 seconds
up (Full body: legs, weight 8 weight
arms, core) 8
3 Frog jumps(Full Body 20 reps Body 30 seconds
body: legs, arms, weight weight
core)
4 Plyometric push- Body 20 reps Body 30 seconds
ups with medicine weight weight
ball (Pectoralis
major, anterior
deltoids, triceps
brachii)
5 Medicine ball 20% 15 12 lb. 30 seconds
throws RM medicine
(Abdominals, ball
Biceps)
6 Abdominal circuit: Body 30 reps, Body 5 seconds in
crunches, bicycles, weight 2 sets weight between each
V- ups, 30 exercise, 1
left/right/center seconds minute
planks ea. between sets
(Abdominals) Exercise

Friday Resistance Training Program

Order Exercise %RM Reps Set Rest Comments

load Amount period
1 Power clean 50% RM 10 55 lbs. 2 min.
(Gluteus Maximus,
Semimebranous, 60% RM 8 65 lbs. 2 min.
Semitendinosus,
Biceps Femoris, 65% RM 6 70 lbs. 2 min.
Vastus Lateralis,
 Vastus Intermedius, 70% RM 4 75 lbs. 2 min.
Vastus Medialis,
Rectus Femoris, 75% RM 3 80 lbs. 2 min.
Soleus,
Gastrocnemius,
Deltoids, Trapezius)
2 Seated Barbell 55% RM 8 45 lbs. 2 min.
Shoulder Press
(Anterior and 55% RM 8 45 lbs. 2 min.
medial deltoids,
triceps brachii) 55% RM 8 45 lbs. 2 min.
3 Tricep pull-downs 50% RM 10 30 lbs. 2 min.
(Triceps Brachii)
50% RM 10 30 lbs. 2 min.

50% RM 10 30 lbs. 2 min.

4 Bicep curls (Biceps 50% RM 10 15 lbs. 2 min.
Brachii)
50% RM 10 15 lbs. 2 min.

50% RM 10 15 lbs. 2 min.

5 Bent over row 50% RM 8 20 lbs. 2 min.
(Latissimus Dorsi,
Teres Major, 50% RM 8 20 lbs. 2 min.
Middle Trapezius,
Rhomboids, 50% RM 8 20 lbs. 2 min.
Posterior Deltoids)
6 leg press machine 70% RM 7 120 lbs. 2 min.
(Gluteus maximus,
Semimembranosus, 70% RM 7 120 lbs. 2 min.
Semitendinosus,
Biceps Femoris, 70% RM 7 120 lbs. 2 min.
Rectus Femoris)
7 Deadlift (Gluteus 55% RM 8 115 lbs. 2 min.
maximus,
Semimembranosus, 8 115 lbs. 2 min.
semitendinosus, 55% RM
biceps femoris, 8 115 lbs. 2 min.
rectus femoris) 55% RM

Warm up for Monday Resistance Training

 Order Dynamic Warm Up Exercise Movement Stretched Duration
1 High knees Rectus femoris, 1 minute
gluteus maximus,
biceps femoris
2 Jumping jacks Core, arms, legs 1 minute
3 Arm swings (Forward and back) Latissimus dorsi, 30 sec. each way
teres major, anterior
and posterior
deltoids, pectoralist
major
4 Alternating lunge with overhead Gluteus maximus, 10 reps each side
side reach hamstrings,
latissimus dorsi,
obliques, rectus
femoris
5 Inch worms Gastrocnemius, 8 reps
gluteus maximus,
hamstrings, soleus,
anterior tibialis,
abdominals
6 Standard crunches Abdominals 1 min.
7 Push ups Triceps brachii, 15 reps
biceps
8 Jog in place All of body will be 45 sec.
engaged

Warm up for Tuesday Resistance Training

Order Dynamic Warm Up Exercise Movement Stretched Duration

1 High knees Rectus femoris, 1 minute
gluteus maximus,
biceps femoris
2 Butt kicks Rectus femoris, 1 minute
gluteus maximus,
biceps femoris
3 Squat jumps Rectus femoris, 12 reps
gluteus maximus,
biceps femoris
4 Walking knee lift Gluteus maximus, 10 each leg
hamstrings
5 Straight leg march Gluteus maximus, 30 seconds
hastrings, rectus
 femoris
6 Heel to toe walk Gastrocnemius, 30 seconds
soleus, anterior
tibialis
7 Push ups Triceps brachii, 15 reps
biceps

Warm up for Thursday Plyometric Workout

Order Dynamic Warm Up Exercise Movement Stretched Duration

1 High knees Rectus femoris, 30 seconds

gluteus maximus,
biceps femoris
2 Knee pulls Rectus femoris, 30 seconds
gluteus maximus,
biceps femoris,
hamstrings
3 Butt kicks Rectus femoris, 10 reps each leg
gluteus maximus,
biceps femoris
4 Quad pulls Rectus femoris, 10 reps each leg
gluteus maximus,
biceps femoris,
quadriceps
5 Lunge and twist Rectus femoris, 10 reps each leg
gluteus maximus,
biceps femoris
6 Bent over calf pulls Gastrocnemius, 30 seconds
soleus, anterior
tibialis
7 Bear crawls Total body 30 seconds

8 Air squats Rectus femoris, 20 reps

gluteus maximus,
biceps femoris,
quadriceps

Warm Up for Friday Resistance Training

Order Dynamic Warm UP Exercise Movement Stretched Duration

1 High knees Rectus femoris, 1 minute
gluteus maximus,
 biceps femoris
2 Jumping jacks Core, arms, legs 1 minute
3 Arm swings (Forward and back) Latissimus dorsi, 30 sec. each way
teres major, anterior
and posterior
deltoids, pectoralist
major
4 Alternating lunge with overhead Gluteus maximus, 10 reps each side
side reach hamstrings,
latissimus dorsi,
obliques, rectus
femoris
5 Squat jumps Rectus femoris, 12 reps
gluteus maximus,
biceps femoris
6 Walking knee lift Gluteus maximus, 10 each leg
hamstrings
7 Straight leg march Gluteus maximus, 30 seconds
hastrings, rectus
femoris
8 Standard crunches Abdominals 1 min.

9 Push ups Triceps brachii, 15 reps

biceps

Modifications: Kaitlyn West should complete this workout plan to her full potential. These

exercises will most likely cause delayed onset muscle soreness. However, if during the

completion of these exercises there is any discomfort that is not normal, stop the exercise

immediately and see a doctor if pain continues for more than a week. Stretching is crucial to

the prevention of injury. Rest times are also crucial when performing plyometrics especially. If a

longer break is needed, report in the comments section and take the extra rest. Form should

not be sacrificed due to fatigue because that is how injuries occur. Modifications can be

available for many of the exercises. The weight can be lowered if needed for any of the

exercises. Modified push- ups can be done if you are unable to complete a full push up as well.
If there are any sudden changes to the clients status such as an injury, the workout plan should

be modified. Modifications should be communicated.

Progressions: The term progression is beneficial when it comes to seeing long term benefits to

the body after the workout plans. Results may not be shown within the first week of exercise

but a variation of intensities within the exercising can show results after a few weeks. It is

important to continue the weekly exercise plan and not skip many sessions. To keep the

progression moving forward, exercising should be interchanged so that there is not a sudden

plateau. There may be points during the program where there are stalls in progression with

body changes, however if continued, results will show. Reps, intensity, and weight can all be

adjusted to better the workout plan. The ultimate goal at the end of the program is to prepare

her for her upcoming season.