12 Week Periodized Training Program for Jamie

This document provides a 12 week periodized training program for Jamie, focusing on improving her fitness and endurance. The program includes specific exercises, sets, reps, and rest periods for each week. The goal is to help Jamie gain confidence, build strength, and improve her overall health.

Running head: ISSA 1
ISSA
Name
Institutional Affiliation

ISSA 2
CASE STUDY 1
I gave Jamie a questionnaire to find out more about her, to properly develop a fitness
program and to make sure there are no ailments holding her back from performing. Jamie stood
diagnosed with HPB, which is probably triggered by his high stress job alongside PA (physical
inactivity). Jamie showed high affinity for sugary and processed foods.
Now that we are done with the first part of the questionnaire, now we move on to the
physical assessment. First we will do an assessment for cardiovascular endurance, using the step
test to evaluate.
Next is the assessment for muscular endurance, which includes push-ups for upper body
strength, and sit ups for all around core strength. Last is assessment for flexibility, which will
evaluate clients range of motion as well as flexibility. These assessments will let me determine
where my client is, according to charts and percentages, to help create proper program.
Karvonen formula
220-age (53) - RHR 90 X (E.I) 0.70 + RHR 90=144bpm (maximum heart rate)
(EXERCISE INTENSITY) X 0.85=155bpm (maximum heart rate)
TARGET HEART RATE: 144bpm to about 155bpm
BMI: 5’5” = 65 inches tall, 165lbs.
165lbs / 65in x 65in = (65 x 65 = 4,225) = 165/4,225=0.039x703=27.45 BMI
BMR 1,429 calories per day

ISSA 3
Resting heart rate: 90 bpm
Jamie’s heart rate is considered to be in poor condition , the average resting heart rate of
a woman 46-55 is about 74 to 77 bpm, we will be working on getting her rate down and build up
her endurance .
12 Week Periodized Training Program
“Before and during every workout make sure to stay hydrated “
Week 1
Monday, Wednesday, Friday
Tuesday (off) Thursday (off) Saturday (off) Sunday (active rest: walk, yoga)
Warm-up: treadmill or bike 10 min. static/dynamic stretching for 5 min.
Free weights
Deadlift (5lbs) 1x5
Squat (5lbs) 1x5
Barbell upright row (5lbs) 1x 5
Bent over barbell row (5lbs) 1x5
Dumbbell tricep kickback (5lbs) 1x5
Dumbbell curls (5lbs) 1x5
Barbell shrugs (5lbs) 1x5

ISSA 4
1min rest in between
Machines: no weight
Leg press 1x5
Seated leg curls 1x5
Seated leg extensions 1x5
Standing calf raises 1x5
Overhead pull down 1x5
Seated row 1x5
Week 2-6
Tuesday (light cardio if desired) Thursday (off) Saturday (light cardio if desired) Sunday
(stretching)
Warmup: treadmill or bike 5 min. static/dynamic stretching for 3 min.
Monday
Free weights: 8lbs
Deadlift 3x8
Squat 3x8
Machines:
Leg press 2x8

ISSA 5
Seated leg curls 2x8
Seated leg extensions 2x8
Standing calf raises 2x8
Cardio: Elliptical 20 min
Wednesday
Free weights: 8lbs- 10lbs- 15lbs
Barbell upright row 3x 10-8-6
Bent over barbell row 3 x 10-8-6
Dumbbell tricep kickback 2x10
Dumbbell curls 2x10
Machines:
Overhead pulldown 3x10
Seated row 3x10
Overhead press 3x10
Cardio: treadmill 30min light intensity
30 second rest in between

ISSA 6
Friday
Lunges 15 each leg
Burpees 10
Squats 20
Sit ups 20
Pushups 10
Perform as many rounds as possible in 30 minutes with minimal rest in between.
Week 7-9
Tuesday (light cardio if desired) Thursday (off) Saturday (light cardio if desired) Sunday
(stretching)
Warmup: treadmill or bike 5 min. static/dynamic stretching for 3 min.
Monday
Free weights: 10lbs-15lbs-20lbs
Deadlift 3 x 8-6-4
Squats 3 x 10-8-6
Machines:
Leg press 2 x10-8
Seated leg curls 2 x 10-8

ISSA 7
Seated leg extensions 2 x10-8
Standing calf raises 2 x 10
Treadmill 20 min moderate
Wednesday
Free weights: 10lbs -15lbs-20lbs
Barbell upright row 3x 10-8-6
Dumbbell tricep kickback 2 x 12-10
Dumbbell curls 2 x 12-10
Machines:
Overhead press 3 x 12-10-8
Overhead pulldown 3 x 12-10-8
Seated row 3 x 12-10-8
Treadmill: 20min moderate
Friday
Jump rope 30sec
Burpees 30sec
Kettlebell swings 30 sec

ISSA 8
Wall balls (8lbs)
3 rounds, with a 1 minute rest in between rounds and 15 sec rest in between exercises.
Week 10-12
Tuesday (light cardio if desired) Thursday (off) Saturday (light cardio if desired) Sunday
(stretching)
Warmup: treadmill or bike 5 min. static/dynamic stretching for 3 min.
High Intensity Interval Training
Monday/Wednesday/Friday
Round 1
Deadlift/upright rows/ shoulder press: 3 x 24 6lbs
Round 2
Shoulder shrugs/ bicep curls/ bent over rows: 3 x 24 (6lbs)
Round 3
Run in place / side to side alternating toe touches/ dumbbell lateral raises
Round 4
Jumping jacks/ side to side alternating knee ups/squats
10 sec rest between exercises and 1 min rest in between rounds.
Finish with static stretching.

ISSA 9
Week 1 was an introduction to equipment and exercises. For the 1st week I established
myself as a professional to the client, created a relationship, to make her feel comfortable and
build her confidence throughout the training.
Days: Monday, Wednesday and Friday.
Week 2-6 were focused on establishing a solid base of strength and cardio fitness.
Days: Monday, Wednesday and Friday.
Utilizing training in which sets, reps, intensity and duration are varied in order to ensure
the greatest effect of the GAS principle (General Adaptation Syndrome). Goal was to get her to
gain confidence with exercises, beginning with light weight, slow and gradual progression,
adding weight based on feedback and recovery.
Week 7-9 is a strength development and build fitness time. During this time weight is
increased on all exercises as reps are decreased. Jamie should have gained some strength and
stimulated some real muscle growth over the six weeks of training.
Keeping the heart rate elevated will help to reduce the maximum heart rate. Training will
effectively condition the heart both to lower maximum rate and also to strengthen it to hold near
maximum rates for extended time before fatigue ensues (Hatfield & International Sports
Sciences Association of Santa Barbara. 2008)
The final weeks for Jamie’s training focuses on HIIT (High Intensity Interval Training)
This will keep the heart rate elevated as well as burn fat and build muscle (Welk &
Meredith, 2010).
And just in time for her to get that new dress for her daughters’ graduations and to feel
proud with a new sense of confidence and better health.
Nutrition:

ISSA 10
1 Palm of protein of dense foods with each meal: red meat, chicken, fish, eggs.
1 fist of vegetables with each meal: kale, broccoli, spinach, cucumber etc.
1 cupped handful of carb dense foods with each meal: sweet potatoes, whole grains, bread.
1 entire thumb of fat dense foods with most meals: healthy oils, nuts and seeds.
Fruits for dessert or after exercise.
Water or tea.
Make sure to drink plenty of water!

ISSA 11
CASE STUDY 2
I gave Diana a questionnaire to find out more about her, to properly develop a fitness
program and to make sure there are no ailments holding her back from performing. . She used to
exercise fairly consistently (mostly jogging and light aerobic) before having kids. Ever since she
had her first child 9 years ago, she has not been very active. She is willing to spend the next 12
weeks doing what she can to change her body.
Now that we are done with the first part of the questionnaire, now we move on to the
physical assessment. First we will do an assessment for cardiovascular endurance, using the step
test to evaluate.
Next is the assessment for muscular endurance, which includes push-ups for upper-body
strength, and sit-ups for all around core-strength. Last is assessment for flexibility, which will
evaluate clients range of motion as well as flexibility. These assessments will let me determine
where my client is physically, according to charts and percentages, to help create proper program
(Hoeger & Hoeger, 2009).
Karvonen formula
220-age (37) - RHR 75 X (E.I) 0.70 + RHR 75=150bpm (maximum heart rate)
(EXERCISE INTENSITY) X 0.85=166bpm (maximum heart rate)
TARGET HEART RATE: 150bpm to about 166bpm
BMI: 5’5” = 65 inches tall, 165lbs.

ISSA 12
165lbs / 65in x 65in = (65 x 65 = 4,225) = 165/4,225=0.039x703=27.45 BMI
BMR 1,562 calories per day
Resting heart rate: 75bpm
The average resting heart rate of a woman 36-45 is about 74bpm-78bpm. If the heart rate is at 80
bpm or above that is considered to be in good condition.
Diana is only 5bpm under what is considered not good condition. We will work on getting her
heart rate level down, her endurance and build some muscle.
12 Week Periodized Training Program:
“Before and during every workout make sure to stay hydrated “
Week 1-3
Monday, Wednesday, Friday
Tuesday (off) Thursday (off) Saturday (off) Sunday (active rest: walk, yoga)
Warm-up: treadmill or bike 10 min. static/dynamic stretching for 5 min
(Using a 10lbs body bar) 2 sets x 10reps for each exercise
15 second rest between exercises
Upright rows
Bicep curls
Squats

ISSA 13
1 min rest before next set
(Using a 10lbs body bar) 2 sets x 10reps for each exercise
15 second rest between exercises
Chest press on stability ball
Lunges w/ body bar
Calf raises
1 min rest before next set
(Using a 10lbs body bar) 2 sets x 10reps for each exercise
15 second rest between exercises
Straight leg deadlift
Standing oblique twist
Overhead press
1 min rest before next set
Wall Sit 20 seconds x2
Plank 20 seconds x2
Assisted push-ups 10 x2
Week 4-6

ISSA 14
“Before and during every workout make sure to stay hydrated “
To be done non consecutively, three days per week for three weeks
Monday, Wednesday, Friday
Tuesday (off) Thursday (off) Saturday (off) Sunday (active rest: walk, yoga)
Warm-up: treadmill or bike 10 min. static/dynamic stretching for 5 min
Deadlift (20lbs) 4sets x 8-10 reps
Walking lunge (20lbs) 2sets x 20 -22 reps
Back extensions 25-30
Wood choppers (5lbs) kettle bell 3x8
Overhead press (20lbs) 3x8
Reverse crunch on a mat 2 x 20
Bicep curls (20lbs) 3 x8
Dumbbell lateral raises 3 x 8
Tricep cable press downs 3x8
Barbell bent over rows (20lbs) 2x8
Cable flys (20lbs) 2x8
Bench press (20lbs) 2x8

ISSA 15
Assisted pull up machine2x4
Assisted dip machine 2x4
Crunches 20
Russian twist 10
Plank 30 sec
Week 7-9
Monday/ Tuesday (upper body/ lower body)
Thursday / Friday (upper body / lower body)
“Before and during every workout make sure to stay hydrated “
Monday
Triceps extension w/ ropes 3 sets x 10-12 reps
Bicep curls using cables 3 sets x 10-12
Cable chest flys / push-ups (superset) (20lbs) 3x 6
Upright rows using 18lbs body bar 3x8
20 leg lifts
20 reverse crunches
20 flutter kicks.

ISSA 16
Tuesday
Deadlift (25lbs/30/35/40) 4x 10-8-6-4
Standing one calf raise (25lbs) 4x8
Hamstring curl 2 x 12
Leg extension machine (30lbs) 3x8
Step up on stepper 40 each leg
Lunges 2 x 12
20 ab crunches
20 bedbugs
30 sec plank
Thursday
Flat bench Dumbbell bench press (25lbs) 4 sets x 8 reps
Shoulder press (25lbs) 4 x 8
Incline dumbbell chest press (15lbs) 4 x8
Push-ups assisted (knees) 4x 8
Overhead pull-down (30lbs) 4x8
Shoulder shrugs (30lbs) 4x8

ISSA 17
20 stability ball crunch
8 hanging leg raise
Forward stability ball roll (Fenton, 2001)
Friday
Hip abductor machine (60lbs) 5 x 8
Hip adductor machine (60lbs) 5 x 8
Leg press (60lbs) 5 x 8
Squats (24lbs) body bar 4 x8
Kneeling cable crunch (20lbs) 2 x 8
Week 10-12
Monday, Wednesday, Friday
Tuesday (off) Thursday (off) Saturday (off) Sunday (active rest: walk, yoga)
Warm-up: treadmill or bike 10 min. static/dynamic stretching for 5 min
“Before and during every workout make sure to stay hydrated “
High Intensity Interval Training
Workouts will be based in an aerobics class type setting
Circuit 1

ISSA 18
Equipment: step 1 level, 2lbs and 6lbs dumbbells
Cardio 1
Run in place 30sec
Jumping jacks 1min
Step jumps on/off (make sure to jump on stepper with both feet in the middle) 15
Repeat exercise from beginning
10 sec rest before next circuit
Circuit 1
Single arm bent over rows (6lbs) 24 reps using right arm
Bicep curl (6lbs) 24 reps using right arm
Single arm bent over rows (6lbs) 24 reps using left arm
Bicep curl (6lbs) 24 using left arm
Repeat Cardio 1 x2
Repeat Circuit 1
10 sec rest
Cardio 2
Step ups with alternating bicep curls (2lbs) 24

ISSA 19
Circuit 2
Jabs with weight (2lbs) 24 each arm
Alternating hooks with weight 24
Single arm hooks 12 each arm
Alternating uppercuts 24
Single arm uppercuts 12 each arm
Squats 24
On stepper reverse single leg lunge 24 each
10 sec rest
Repeat cardio 2
Repeat circuit 2
Cardio 3
Run in place 30sec
Burpees 30sec
Repeat exercise
30 sec rest
Seated on stepper shoulder press (6lbs) 24

ISSA 20
Reverse ab crunch seated on stepper 24
Repeat exercise
Finish with static stretching
Week 1-3: workout 3 times a week for the first 3 weeks, including warmup and stretching
Days: Monday, Wednesday and Friday.
Focused on establishing base strength as well as stability, starting slow with light weight.
For the 1st week, I established myself as a professional to the client, created a relationship, to
make her feel comfortable and build her confidence throughout the training.
I gave her a tour of the gym with all its facilities, and an introduction to all equipment and how
to properly utilize.
After the 1st session called my client, for feedback on the training session, how is she feeling?
How did she like it?
With her goals set in her mind, she signed up for a 12 week program with me.
Week 4-6
Client is showing great progress and building muscle. Intensity and weight levels have increased.
At this time giving the client positive reinforcements to ensure her comfortability and ability to
perform all exercises. And I will continue to record all progress.
Week 7-9

ISSA 21
Once again intensity levels have increased, and now the sessions are 4 days a week.
For the next 3 weeks, workouts will be split (Monday/ Tuesday) (upper body / lower body),
(Thursday / Friday) (Upper body / lower body), and ab work (Wednesday: active rest day)
Continuing to record all progress.
Week 10-12
The last weeks, the workouts were mainly HIIT routine.
Set in an aerobics class environment, not only will it keep her heart rate elevated, it will burn fat
and build muscle.
Client is very happy to go her 20 yr. high school reunion with a new look, confidence and a great
feel.
Nutrition:
1 Palm of protein of dense foods with each meal: red meat, chicken, fish, eggs.
1 fist of vegetables with each meal: kale, broccoli, spinach, cucumber etc.
1 cupped handful of carb dense foods with each meal: sweet potatoes, whole grains, bread.
1 entire thumb of fat dense foods with most meals: healthy oils, nuts and seeds.
Fruits for dessert or after exercise.
Water or tea.
Make sure to drink plenty of water!

ISSA 22
References
Fenton, M. (2001). Walking magazine's the complete guide to walking for health, weight loss,
and fitness. New York: Lyons Press.
Hatfield, F. C., & International Sports Sciences Association of Santa Barbara. (2008). Fitness:
The complete guide. Carpinteria, CA: International Sports Sciences Association.
Hoeger, W. W. K., & Hoeger, S. A. (2009). Lifetime physical fitness and wellness: A
personalized program. Australia: Wadsworth Cengage Learning.
Welk, G., & Meredith, M. D. (Eds.). (2010). Fitnessgram and activitygram test administration
manual-updated 4th edition. Human Kinetics.