Kit Stetzel: 7 Week Program

By: Bryan Bystol

Client Background
● Assistant Sports Information Director at Butler (FB, WBB, VB,
BASE, SWIM)
● Tore his left ACL two years ago playing recreational basketball
○ Fully healed, has no limitations
● Was a frequent weight lifter prior to COVID-19 lockdown. He has
struggled to get into the weight room ever since.
○ Enjoys running, tries to run a mile everyday during his lunch break or after
work.
● Kit didn’t initially have any concrete goals. He stated that he was
looking for guidance on what to do and wanted motivation to
get working again.
Pre-Assessment Body Composition

● Weight: 188.4
● Skeletal Muscle Mass: 87.1
● Percent Body Fat: 18.9%
Pre-Assessment: Functional Movement Screen.
● Deep Squat=1: Heels elevated, Forward fold, upper back tightness

● Hurdle Step= 2L, 2R (2 final): Hip hike on both legs

● Inline lunge= 2L 2R (2 Final): L Hip externally rotates, forward fold

● Shoulder Mobility= 25L (2) 16R (3) Final=2

○ No impingement

● Active straight leg raise= 2L 2R (2): Hip shifts on both legs, kicks up

● Trunk Stability Push Up= 3

● Rotary Stability= 1L 1R: On left side, right hip kicks and tilts, less noticeable on left hip
○ Scapulas are on different levels (plant arm vs moving arm): Plant arm scapula is raised

TOTAL: 13: Poor ankle mobility and upper/thoracic mobility

Warm-up Procedure
● Walking Quad Stretch ● Arm Circles (Forward, backwards,
● Walking Knee hugs small and large)
● Walking leg kicks ● Inch Worm
● Walking scoops ● Butt Kicks
● Side to side groin stretch ● High Knees
● Open/Close the gate (one each way) ● Skips for height
● Walking lunge with a twist ● Skips for distance
● Carioca
Pre-Assessment: Cardiorespiratory Fitness
● Since he was comfortable with running, I thought the most relatable test to his
exercise past was the Treadmill Mile Run Test
● Distance Traveled: .50 miles =4:05, 1 mile= 8:05
● Tread speed= 7.5 (consistently)
● HR: 173 BP (From apple watch)
● RPE: 2
Pre-Assessment: Upper Body Muscular Strength
● 1RM Bench Press
● Warm-Up: 8 reps @ 95, 6 reps @ 105, 3 reps @ 115
● First attempt: 135 2-3 RPE
● Second attempt: 155 4 RPE
○ Kit said that he did not want to go higher.
Pre-Assessment: Lower Body Muscular Strength
● 1RM Back Squat
● Warm-Up: 6 reps @ 135, 4 reps @ 155, 2 reps @ 165
● First attempt: 185, RPE 3
● Second attempt: 195 RPE 4
○ Kit was not super confident in his squatting ability
○ Also because of his deep squat FMS score (1), I did not want to push for heavier weights.
Pre-Assessment: Upper Body Muscular Endurance
● Max Push Up Test (Amount of push ups until fatigued or loses form)
● Grading Scale
● Max: 21
Pre-Assessment: Lower Body Muscular Endurance
● YMCA Squat Test (Amount of box squats until fatigued)
● Grading Scale
● Max: >32 (40)
Pre-Assessment: Trunk/Core
● Max Low Plank Hold (until fatigue)
● Grading Scale
● Time: 1:28
Pre-Assessment: Balance
● Single leg stance (SLS test),
○ Stand unassisted on one leg with the opposite foot lifted. Timed each side for 30 Seconds
● Time R: Solid balance throughout the 30 seconds
● Time L: 15 seconds in, foot became unstable/wobbly, but maintained balance
Kit’s Goals (#1)
Goal 1: Run at least 2 miles 3 times a week during these 5 weeks of training.

● Action Step 1: Use time during his lunch break to run on the Hinkle track, or on
the canal when the weather gets nice outside.
● Action Step 2: If time is an issue throughout the week, Kit can run multiple
times in one day whenever he has free time.
Kit’s Goals (#2)
Goal 2: 100 Push-ups a day for 5 weeks.

Action Step 1: Make a scheduled plan to perform the push-ups. For example, 25
pushups when you wake up, 25 before bed, 25 after lunch, 25 after work.
Action Step 2: Place reminders on your phone to remind you to perform the
push-ups.
Kit’s Goals (#3)
Goal 3: Follow a program provided by Bryan 2x a week (preferably Wednesday and
Friday) along with participation in the Monday training session for 5 weeks.

Action Step 1: Get a physical copy of the training program to have guidance within
the weight room.
Action Step 2: Allocate 45-60 minutes after work (or another time throughout the
day) specifically for going to the weight room.
Kit’s BHAG
BHAG: Decrease body fat percentage by at least 2% within our 5-week training
session

Action Step 1: Be consistent with training in the weight room 3x week, doing 100
push-ups a day, and running at least 2 miles 5 days a week.
Action Step 2: Try to stay away from foods that you know are unhealthy and avoid
sugary drinks.
Program Outline
● Why Split Squat? Deep Squat
FMS was poor, I wanted to
improve his mobility before
progressing back to back squat
○ Poor ankle mobility and thoracic
spine mobility=FMS correctives
● Looking back on it, I wish I
changed the sets/reps for the
bench press
○ Kit progressed very fast and these
weights became light for him.
● Kit missed 04/04 training day
Week 1
● First time Kit performed split squats. His
form was very quad dominant
○ Had to be coached to keep his weight fully on his
front foot and not fully extend his knee at the top
● Bench press was light and easy
○ Last 2 sets I increased reps to 8
● Seated Cable Row was implemented within
the program with the thought of improving
his back strength/posture
● Alternating bird dog was included for Kit to
practice the FMS movement
Week 2
● Form improved on split squats but
still needed coaching throughout
sets.
● Bench press was easy again
○ Increased weight to 115 and did 8 reps.
Week 3
● Did a mid-program evaluation of his deep
squat
○ Slight improvement, ankle mobility seems to
have improved, but hip and back mobility are
limiting factors.
● Form on split squats was greatly improved
● Increased the weight for bench within the
program
● Added different FMS correctives for ankle
mobility and thoracic mobility
Week 5 (No training week 4)
● Progressed him into back squat
● Bench press was now in-line with
his ability
● Seemed more confident in
everything
○ Confidence grew with each session
Post Assessment: Body Composition

● Weight: 188.3
● Skeletal Muscle Mass: 89.3
● Body Fat Percentage: 16.7!
○ BHAG ACCOMPLISHED
Post Assessment FMS
● Deep Squat=2: Heels elevated, Forward fold, upper back tightness (Improvement)

● Hurdle Step= 3L, 2R (2 final): Right knee crossed midline (Improvement)

● Inline lunge= 3L 2R (2 Final): Forward fold with right foot forward (Improvement)

● Shoulder Mobility= 21L (2) 13R (3) Final=2 (Improvement)

○ No impingement

● Active straight leg raise= 2L 3R (2): Hip shift on left (Improvement)

● Trunk Stability Push Up= 3

● Rotary Stability= 1L 1R: On left side, right/left hip kicks and tilts
○ Spine off center during movements

TOTAL: 14: Rotary stability would be the new focus!

Post Assessment Cardiorespiratory Fitness

● Distance Traveled: .50 miles= 4:00 (started at 7.0-reached 8.0 speed)

● 1 mile= 7:34 (started at 8.0 speed-reached 10 speed)
● HR: Forgot to charge apple watch
● RPE 3
Post Assessment Upper Body Muscular Strength
● 1RM Bench Press
● Warm-Up: 5 reps @ 115, 3 reps @ 125, 1 rep @ 135
● First attempt: 155 2 RPE
● Second attempt: 175 3-4 RPE
● Third Attempt: 185 4 RPE
● Final Attempt: 190 lbs 4-5 RPE
○ New MAX by 35 lbs!
Post Assessment Lower Body Muscular Strength
● Warm up: 5 reps @ 135, 5 reps @ 155, 3 reps @ 165, 1 rep @ 185
● First Attempt: 195 2-3 RPE
● Second Attempt: 205 3 RPE
● Third Attempt: 215 3-4 RPE
● Final Attempt: 225 3-4 RPE
○ MAX increase by 30 lbs`
Post Assessment Upper Body Muscular Endurance
● Previous= 21
● New= 31 (Had more in the tank!)
Post Assessment Lower Body Muscular Endurance
● Previous: >32 (40)
● New: >32 (50)
Post-Assessment: Trunk/Core
● Previous: 1:28
● New: 2:15
Post-Assessment: Balance
Previous:
● Time R: Solid balance throughout the 30 seconds
● Time L: 15 seconds in, foot became unstable/wobbly, but maintained balance
New:
● Time L: 30, wobbly but good no extreme loss of balance
● Time R: 30, wobbly but good no extreme loss of balance
Main Takeaways
● Kit had not been in the weight room for about 2 years and it was noticeable
that he wasn’t very confident in his skills.
● But as he got acclimated, his confidence began to rise which led to his weight
room numbers improving along with his form.
● He regained his previous strength very quickly, and I wish I accounted for that
when I created this program.
● AWESOME that he accomplished his BHAG!!
○ Lost 2.2% BF and added 2 lbs of muscle!
● Overall, Kit enjoyed his training sessions and they motivated him to get back
into the weight room.
○ Kit’s main takeaway: STRETCHING IS IMPORTANT