Conducting Long Term Training Programs Task 1 ATHLETE BASED REFERRAL PROGRAM PHASE REQUIREMENTS Instructions on how to complte this task STEP 1 Read the Task 1 Scenario provided and determine the need for referral STEP 2 Complte a referral to the appropriate Medical or AHP ensuring to follow the guidelines provided STEP 3 Identify the equipment, resource and staff requirements for each phase of a long term program Task 1 Scenario Three days after your athlete needs analysis with David DeBron (Case Study 1) he suffered a serious ankle injury (right ankle) during one of his basketball training sessions Once the injury occured, David ceased training and applied ice to his ankle to help with the swelling The next morning David woke up, and his ankle had a significant amount of swelling around hit David decided to give you a call to check to see what he should do Based on this information, does a fitness instructor role qualify you to provide specific advice to David regarding his injury If yes, why If not, who would be the appropriate person to refer David to Prepre a referral letter for David to the AHP you have chosen, ensuring to Build trust and rapport with the AHP by using professional communication and industry terminology, Establish contact based on David's needs, Explain David's overall goal and your role while working with him, Request the AHP's services by being specific with what exactly you require from them, Ask what role you can play in David's rehabilitation moving forward, Identify and suggest the nature, mode and regularity of ongoing communication Read the guidelines that the AHP has provided you in their reply below You will need to demonstrate an understanding of these guidelines when you take David through his program When designing a long term program, it is important to consider both the staff and equipment resource requirements for each phase Complete the table below highlighting these specific requirements for each phase Program Phase Relevant support personnel and staff Equipment Requirements (Include any relevant technology) General Preparation Specific Preparation Pre Comp Preparation Taper Competition Task 2 PLAN THE LONG TERM PROGRAM Case Study 1 Recap David DeBron David is a 28 year old carpenter who works as the foreman on a construction site He has been playing high level basketball with his team, the Mighty Thunderbirds, for ten years David's overall goal for the season is to win the league competition David playing position is Point Guard David's coach has recommended that David work with a personal trainer to improve his lower body power to develop other basketball related skills such as jumping and acceleration He is committed to doing whatever it takes within his sessions to achieve these goals He is already very fit having maintained fitness over the off season David wants to sign up for two 45 minute PT sessions per week His training frequency will be 4x per week (2x team training, 2x PT) for the next 24 weeks His Head Coach has informed you that the 2x team training sessions will be moderate vigorous intensity and will go for 80 minutes Develop the Macrocycle below for your athlete by completing all components of the long term program You will need to determine the following details in each phase of the long term program Frequency Noted as the number of training sessions per week This includes both team training and PT sessions Intensity This is noted as the average RPE per training session within that training phase Consider the inverse relationship between Intensity and Volume when determining this Time this is noted as the average duration of a typical training session within each training phase Consider the inverse relationship between Intensity and Volume when determining this Training Objectives Strength These are gym resistance based training methods (i e hypertrophy, muscular endurance, Power, Max Strength) Conditioning These are endurance or stamina based training methods (i e LSD, anaerobic capacity, speed, anaerobic intervals etc) Additional training types These can be forms of mobility or flexibility training, or any additional recovery training methods Training Impulse (TRIMP) Frequency x Intensity x Time This will result in a weekly average training load per training phase Consider that training loads should generally increase across a long term program to represent progressive overload In addition, the program should also show Specificity Individuality The program should be specific to the client, considering their sport and goals Rest, Recovery Tapering A Taper Phase should be included in the program to allow for appropriate rest and recovery Reversibility The Taper Phase should not be too long to avoid the onset of reversibility Maintenance The Competition Phase should highlight the application of maintenance to keep the qualities build within the preparation phases MACROCYCLE DAVID DEBRON Macrocycle Mesocycle General Prep Specific Prep Pre Comp Taper Competition Month Microcycle No 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 No of Sessions Strength Focus Example Cardio Focus Example Mobility Focus Avg Volume (min) Avg Intensity (RPE) Training Load (TRIMP) Using both the referral letter for David, and the information prescribed within the Macrocycle above, develop a 45 minute sport specific personal training session for your athlete This session must be developed as though it was a part of the General Preparation phase of your athlete's Macrocycle Ensure that Your exercise prescription specifically relates to your athletes physical goals and general training needs Your exercise prescription specifically relates to the training objectives within the General Preparation phase of your long term program All sections of the program card are fully complete client name program date session length session focus weekly planner additional comments All program variables are prescribed Exercises Sets Repetitions RPE Tempo Rest David Referral Letter Recap Program Overview SESSION NAME SESSION DATE SESSION GOAL(S) LENGTH OF SESSION SESSION COMMENTS SESSION SCHEDULE MON TUE WED THU FRI SAT SUN Workout Exercises Exercise Sets Reps Intensity Rest Comments within the email The key focus of the program David's skill performance within the program David's fitness level within the program David's overall well being Now that David has completed his first rehab program with you, it is time to update his AHP of his progress Compile an email to David's AHP in the space below, ensuring to cite The exercise modifications you made within the program How David progressed through the program David's response to the exercise program (i e any pain or issues within the program) Case Study 2 Recap Debbie Diamond Debbie is a 20 year old female student in her final year of university Debbie plays competitive netball for a state league club and has been playing netball since she was seven her coach says she is naturally gifted Her primary playing positions are as a GD or GK During the off season she kept her conditioning up her cardiovascular fitness is well above average Debbie will be training three times a week with her team and wants a strength program to complement her training Debbie really wants to excel at netball this year and make the state team Her coach has suggested she focus on improving her proprioception and dynamic balance to assist in her defending skills in the goal circle She has approached you to deliver challenging personal training sessions that address these goals She wants two 45 minute sessions each week one on the weekend and one mid week Debbie has no health concerns or injuries Her training frequency will be 5x per week (3x team training, 2x PT) until the state team tryouts in 24 weeks' time Her Head Coach has informed you that the 3x team training sessions will be moderate vigorous intensity, and will go for 75 minutes 1 Develop the Macrocycle below for your athlete by completing all components of the long term program You will need to determine the following details in each phase of the long term program Frequency Noted as the number of training sessions per week This includes both team training and PT sessions Intensity This is noted as the average RPE per training session within that training phase Consider the inverse relationship between Intensity and Volume when determining this Time this is noted as the average duration of a typical training session within each training phase Consider the inverse relationship between Intensity and Volume when determining this Training Objectives Strength These are gym resistance based training methods (i e hypertrophy, muscular endurance, Power, Max Strength) Conditioning These are endurance or stamina based training methods (i e LSD, anaerobic capacity, speed, anaerobic intervals etc) Additional training types These can be forms of mobility or flexibility training, or any additional recovery training methods Training Impulse (TRIMP) Frequency x Intensity x Time This will result in a weekly average training load per training phase Consider that training loads should generally increase across a long term program to represent progressive overload In addition, the program should also show Specificity Individuality The program should be specific to the client, considering their sport and goals Rest, Recovery Tapering A Taper Phase should be included in the program to allow for appropriate rest and recovery Reversibility The Taper Phase should not be too long to avoid the onset of reversibility Maintenance The Competition Phase should highlight the application of maintenance to keep the qualities build within the preparation phases MACROCYCLE DEBBIE DIAMOND Macrocycle Mesocycle General Prep Specific Prep Pre Comp Taper Competition Month Microcycle No 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 No of Sessions Strength Focus Example Cardio Focus Example Mobility Focus Avg Volume (min) Avg Intensity (RPE) Training Load (TRIMP) 2 Using the information prescribed within the Macrocycle above, develop a 45 minute sport specific personal training session for your athlete This session must be developed as though it was a part of the General Preparation phase of your athlete's Macrocycle Ensure that Your exercise prescription specifically relates to your athletes physical goals and general training needs Your exercise prescription specifically relates to the training objectives within the General Preparation phase of your long term program All sections of the program card are fully complete client name program date session length session focus weekly planner additional comments All program variables are prescribed Exercises Sets Repetitions RPE Tempo Rest Program Overview SESSION NAME SESSION DATE SESSION GOAL(S) LENGTH OF SESSION SESSION COMMENTS SESSION SCHEDULE MON TUE WED THU FRI SAT SUN Workout Exercises Exercise Sets Reps Intensity Rest Comments Case Study 3 Recap Danny Djokovic Danny is a 35 year old electrician who runs his own business Danny has enjoyed tennis his whole life He currently plays in an A grade team in the metropolitan competition His team are the reigning champions He wants to help his team win the championship for the second year in a row He currently practices with his partners three times a week, and wants a personal trainer to help him improve his agility, reaction time and general lower body coordination He can attend PT sessions twice weekly for 45 minutes each session In a recent routine medical check up, Danny was found to be in outstanding health His training frequency will be 5x per week (3x team training, 2x PT) for the next 24 weeks He has informed you that the 3x sessions with his practice partners will be moderate vigorous intensity and will go for 60 minutes Develop the Macrocycle below for your athlete by completing all components of the long term program You will need to determine the following details in each phase of the long term program Frequency Noted as the number of training sessions per week This includes both team training and PT sessions Intensity This is noted as the average RPE per training session within that training phase Consider the inverse relationship between Intensity and Volume when determining this Time this is noted as the average duration of a typical training session within each training phase Consider the inverse relationship between Intensity and Volume when determining this Training Objectives Strength These are gym resistance based training methods (i e hypertrophy, muscular endurance, Power, Max Strength) Conditioning These are endurance or stamina based training methods (i e LSD, anaerobic capacity, speed, anaerobic intervals etc) Additional training types These can be forms of mobility or flexibility training, or any additional recovery training methods Training Impulse (TRIMP) Frequency x Intensity x Time This will result in a weekly average training load per training phase Consider that training loads should generally increase across a long term program to represent progressive overload In addition, the program should also show Specificity Individuality The program should be specific to the client, considering their sport and goals Rest, Recovery Tapering A Taper Phase should be included in the program to allow for appropriate rest and recovery Reversibility The Taper Phase should not be too long to avoid the onset of reversibility Maintenance The Competition Phase should highlight the application of maintenance to keep the qualities build within the preparation phases MACROCYCLE DANNY DJOKOVIC Macrocycle Mesocycle General Prep Specific Prep Pre Comp Taper Competition Month Microcycle No 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 No of Sessions Strength Focus Example Cardio Focus Example Mobility Focus Avg Volume (min) Avg Intensity (RPE) Training Load (TRIMP) Using the information prescribed within the Macrocycle above, develop a 45 minute sport specific personal training session for your athlete This session must be developed as though it was a part of the Specific Preparation phase of your athlete's Macrocycle Ensure that Your exercise prescription specifically relates to your athletes physical goals and general training needs Your exercise prescription specifically relates to the training objectives within the Specific Preparation phase of your long term program All sections of the program card are fully complete client name program date session length session focus weekly planner additional comments All program variables are prescribed Exercises Sets Repetitions RPE Tempo Rest Program Overview SESSION NAME SESSION DATE SESSION GOAL(S) LENGTH OF SESSION SESSION COMMENTS SESSION SCHEDULE MON TUE WED THU FRI SAT SUN Workout Exercises Exercise Sets Reps Intensity Rest Comments Case Study 4 Recap Danilo Da Silva Danilo is a 24 year old university student who also works part time at a bar He has been playing soccer since he was 5 years old, and is really quite good at it He has been playing in the State League 2 for the past two seasons, and is looking to be selected for the State League 1 team Danilo's position is a winger, so there is a lot of high intensity running involved in each game Danilo has previously trialed for a State League 1 team, however he was told that he wasn't quite fit enough to play at the higher level Danilo would like to improve his anaerobic capacity so that he can perform repeated sprints for the whole game Danilo is extremely committed to improving his performance, and would like to sign up for 3 x 45 minute PT sessions per week His training frequency with his team is 2 x per week, with each session running for 80 minutes at a moderate vigorous intensity Develop the Macrocycle below for your athlete by completing all components of the long term program You will need to determine the following details in each phase of the long term program Frequency Noted as the number of training sessions per week This includes both team training and PT sessions Intensity This is noted as the average RPE per training session within that training phase Consider the inverse relationship between Intensity and Volume when determining this Time this is noted as the average duration of a typical training session within each training phase Consider the inverse relationship between Intensity and Volume when determining this Training Objectives Strength These are gym resistance based training methods (i e hypertrophy, muscular endurance, Power, Max Strength) Conditioning These are endurance or stamina based training methods (i e LSD, anaerobic capacity, speed, anaerobic intervals etc) Additional training types These can be forms of mobility or flexibility training, or any additional recovery training methods Training Impulse (TRIMP) Frequency x Intensity x Time This will result in a weekly average training load per training phase Consider that training loads should generally increase across a long term program to represent progressive overload In addition, the program should also show Specificity Individuality The program should be specific to the client, considering their sport and goals Rest, Recovery Tapering A Taper Phase should be included in the program to allow for appropriate rest and recovery Reversibility The Taper Phase should not be too long to avoid the onset of reversibility Maintenance The Competition Phase should highlight the application of maintenance to keep the qualities build within the preparation phases MACROCYCLE DANILO DA SILVA Macrocycle Mesocycle General Prep Specific Prep Pre Comp Taper Competition Month Microcycle No 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 No of Sessions Strength Focus Example Cardio Focus Example Mobility Focus Avg Volume (min) Avg Intensity (RPE) Training Load (TRIMP)

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Conducting Long-Term Training Programs Task 1: ATHLETE BASED REFERRAL & PROGRAM PHASE REQUIREMENTS Instructions on how to complte this task STEP 1: Read the

Conducting Long-Term Training Programs

Task 1: ATHLETE BASED REFERRAL & PROGRAM PHASE REQUIREMENTS

Instructions on how to complte this task

STEP 1: Read the Task 1 Scenario provided and determine the need for referral.

STEP 2: Complte a referral to the appropriate Medical or AHP ensuring to follow the guidelines provided.

STEP 3: Identify the equipment, resource and staff requirements for each phase of a long-term program.

Task 1 Scenario

Three days after your athlete needs analysis with David DeBron (Case Study 1) he suffered a serious ankle injury (right ankle) during one of his basketball training sessions. Once the injury occured, David ceased training and applied ice to his ankle to help with the swelling.

The next morning David woke up, and his ankle had a significant amount of swelling around hit. David decided to give you a call to check to see what he should do.

Based on this information, does a fitness instructor role qualify you to provide specific advice to David regarding his injury? If yes, why? If not, who would be the appropriate person to refer David to?

Prepre a referral letter for David to the AHP you have chosen, ensuring to:
1. Build trust and rapport with the AHP by using professional communication and industry terminology,
2. Establish contact based on David's needs,
3. Explain David's overall goal and your role while working with him,
4. Request the AHP's services by being specific with what exactly you require from them,
5. Ask what role you can play in David's rehabilitation moving forward,
6. Identify and suggest the nature, mode and regularity of ongoing communication.

Read the guidelines that the AHP has provided you in their reply below. You will need to demonstrate an understanding of these guidelines when you take David through his program.

When designing a long-term program, it is important to consider both the staff and equipment/resource requirements for each phase. Complete the table below highlighting these specific requirements for each phase.

Program Phase	Relevant support personnel and staff	Equipment Requirements (Include any relevant technology)
General Preparation
Specific Preparation
Pre-Comp Preparation
Taper
Competition

Task 2: PLAN THE LONG-TERM PROGRAM

Case Study 1 Recap:

David DeBron

David is a 28-year-old carpenter who works as the foreman on a construction site.
He has been playing high-level basketball with his team, the Mighty Thunderbirds, for ten years.
David's overall goal for the season is to win the league competition
David playing position is Point Guard
David's coach has recommended that David work with a personal trainer to improve his lower body power to develop other basketball-related skills such as jumping and acceleration
He is committed to doing whatever it takes within his sessions to achieve these goals
He is already very fit having maintained fitness over the off-season.
David wants to sign-up for two 45-minute PT sessions per week.
His training frequency will be 4x per week (2x team training, 2x PT) for the next 24 weeks.
His Head Coach has informed you that the 2x team training sessions will be moderate-vigorous intensity and will go for 80 minutes.

Develop the Macrocycle below for your athlete by completing all components of the long-term program. You will need to determine the following details in each phase of the long-term program:

Frequency: Noted as the number of training sessions per week. This includes both team training and PT sessions
Intensity: This is noted as the average RPE per training session within that training phase. Consider the inverse relationship between Intensity and Volume when determining this.
Time: this is noted as the average duration of a typical training session within each training phase. Consider the inverse relationship between Intensity and Volume when determining this.
Training Objectives
- Strength: These are gym/resistance-based training methods (i.e. hypertrophy, muscular endurance, Power, Max Strength)
- Conditioning: These are endurance or stamina-based training methods (i.e. LSD, anaerobic capacity, speed, anaerobic intervals etc)
- Additional training types: These can be forms of mobility or flexibility training, or any additional recovery training methods
Training Impulse (TRIMP): Frequency x Intensity x Time - This will result in a weekly average training load per training phase. Consider that training loads should generally increase across a long-term program to represent progressive overload.

In addition, the program should also show:

Specificity & Individuality: The program should be specific to the client, considering their sport and goals.
Rest, Recovery & Tapering: A Taper Phase should be included in the program to allow for appropriate rest and recovery
Reversibility: The Taper Phase should not be too long to avoid the onset of reversibility
Maintenance: The Competition Phase should highlight the application of maintenance to keep the qualities build within the preparation phases.

MACROCYCLE - DAVID DEBRON

Macrocycle
Mesocycle	General Prep.					Specific Prep.				Pre-Comp			Taper		Competition
Month
Microcycle No.		1	2	3	4	5	6	7	8		9	10	11	12	13	14	15	16	17	18	19	20	21	22	23	24
No. of Sessions

Strength Focus
Example

Cardio Focus
Example

Mobility Focus

Avg. Volume (min)
Avg. Intensity (RPE)
Training Load (TRIMP)

Using both the referral letter for David, and the information prescribed within the Macrocycle above, develop a 45-minute sport-specific personal training session for your athlete. This session must be developed as though it was a part of the General Preparation phase of your athlete's Macrocycle. Ensure that:

Your exercise prescription specifically relates to your athletes physical goals and general training needs
Your exercise prescription specifically relates to the training objectives within the General Preparation phase of your long-term program
All sections of the program card are fully complete:
- client name
- program date
- session length
- session focus
- weekly planner
- additional comments
All program variables are prescribed:
- Exercises
- Sets
- Repetitions
- RPE
- Tempo
- Rest

David Referral Letter - Recap:

Program Overview

SESSION NAME:		SESSION DATE:
SESSION GOAL(S):		LENGTH OF SESSION:

SESSION COMMENTS:

SESSION SCHEDULE:	MON	TUE	WED	THU	FRI	SAT	SUN
SESSION SCHEDULE:

Workout Exercises

Exercise:	Sets:	Reps:	Intensity:	Rest:	Comments:

within the email:
1. The key focus of the program
2. David's skill performance within the program
3. David's fitness level within the program
4. David's overall well-being

Now that David has completed his first rehab program with you, it is time to update his AHP of his progress. Compile an email to David's AHP in the space below, ensuring to cite:
1. The exercise modifications you made within the program
2. How David progressed through the program
3. David's response to the exercise program (i.e. any pain or issues within the program)

Case Study 2 Recap:

Debbie Diamond

Debbie is a 20-year-old female student in her final year of university
Debbie plays competitive netball for a state league club and has been playing netball since she was seven - her coach says she is naturally gifted
Her primary playing positions are as a GD or GK
During the off-season she kept her conditioning up; her cardiovascular fitness is well above average.
Debbie will be training three times a week with her team and wants a strength program to complement her training.
Debbie really wants to excel at netball this year and make the state team.
Her coach has suggested she focus on improving her proprioception and dynamic balance to assist in her defending skills in the goal circle
She has approached you to deliver challenging personal training sessions that address these goals. She wants two 45-minute sessions each week - one on the weekend and one mid-week.
Debbie has no health concerns or injuries.
Her training frequency will be 5x per week (3x team training, 2x PT) until the state team tryouts in 24 weeks' time.
Her Head Coach has informed you that the 3x team training sessions will be moderate-vigorous intensity, and will go for 75 minutes.

1. Develop the Macrocycle below for your athlete by completing all components of the long-term program. You will need to determine the following details in each phase of the long-term program:

Frequency: Noted as the number of training sessions per week. This includes both team training and PT sessions
Intensity: This is noted as the average RPE per training session within that training phase. Consider the inverse relationship between Intensity and Volume when determining this.
Time: this is noted as the average duration of a typical training session within each training phase. Consider the inverse relationship between Intensity and Volume when determining this.
Training Objectives
- Strength: These are gym/resistance-based training methods (i.e. hypertrophy, muscular endurance, Power, Max Strength)
- Conditioning: These are endurance or stamina-based training methods (i.e. LSD, anaerobic capacity, speed, anaerobic intervals etc)
- Additional training types: These can be forms of mobility or flexibility training, or any additional recovery training methods
Training Impulse (TRIMP): Frequency x Intensity x Time - This will result in a weekly average training load per training phase. Consider that training loads should generally increase across a long-term program to represent progressive overload.

In addition, the program should also show:

Specificity & Individuality: The program should be specific to the client, considering their sport and goals.
Rest, Recovery & Tapering: A Taper Phase should be included in the program to allow for appropriate rest and recovery
Reversibility: The Taper Phase should not be too long to avoid the onset of reversibility
Maintenance: The Competition Phase should highlight the application of maintenance to keep the qualities build within the preparation phases.

MACROCYCLE - DEBBIE DIAMOND

Macrocycle
Mesocycle	General Prep.					Specific Prep.				Pre-Comp			Taper		Competition
Month
Microcycle No.		1	2	3	4	5	6	7	8		9	10	11	12	13	14	15	16	17	18	19	20	21	22	23	24
No. of Sessions

Strength Focus
Example

Cardio Focus
Example

Mobility Focus

Avg. Volume (min)
Avg. Intensity (RPE)
Training Load (TRIMP)

2. Using the information prescribed within the Macrocycle above, develop a 45-minute sport-specific personal training session for your athlete. This session must be developed as though it was a part of the General Preparation phase of your athlete's Macrocycle. Ensure that:

Your exercise prescription specifically relates to your athletes physical goals and general training needs
Your exercise prescription specifically relates to the training objectives within the General Preparation phase of your long-term program
All sections of the program card are fully complete:
- client name
- program date
- session length
- session focus
- weekly planner
- additional comments
All program variables are prescribed:
- Exercises
- Sets
- Repetitions
- RPE
- Tempo
- Rest

Program Overview

SESSION NAME:		SESSION DATE:
SESSION GOAL(S):		LENGTH OF SESSION:

SESSION COMMENTS:

SESSION SCHEDULE:	MON	TUE	WED	THU	FRI	SAT	SUN
SESSION SCHEDULE:

Workout Exercises

Exercise:	Sets:	Reps:	Intensity:	Rest:	Comments:

Case Study 3 Recap:

Danny Djokovic

Danny is a 35-year-old electrician who runs his own business.
Danny has enjoyed tennis his whole life. He currently plays in an A-grade team in the metropolitan competition. His team are the reigning champions. He wants to help his team win the championship for the second year in a row!
He currently practices with his partners three times a week, and wants a personal trainer to help him improve his agility, reaction time and general lower body coordination
He can attend PT sessions twice weekly for 45 minutes each session.
In a recent routine medical check-up, Danny was found to be in outstanding health.
His training frequency will be 5x per week (3x team training, 2x PT) for the next 24 weeks.
He has informed you that the 3x sessions with his practice partners will be moderate-vigorous intensity and will go for 60 minutes.

Develop the Macrocycle below for your athlete by completing all components of the long-term program. You will need to determine the following details in each phase of the long-term program:

Frequency: Noted as the number of training sessions per week. This includes both team training and PT sessions
Intensity: This is noted as the average RPE per training session within that training phase. Consider the inverse relationship between Intensity and Volume when determining this.
Time: this is noted as the average duration of a typical training session within each training phase. Consider the inverse relationship between Intensity and Volume when determining this.
Training Objectives
- Strength: These are gym/resistance-based training methods (i.e. hypertrophy, muscular endurance, Power, Max Strength)
- Conditioning: These are endurance or stamina-based training methods (i.e. LSD, anaerobic capacity, speed, anaerobic intervals etc)
- Additional training types: These can be forms of mobility or flexibility training, or any additional recovery training methods
Training Impulse (TRIMP): Frequency x Intensity x Time - This will result in a weekly average training load per training phase. Consider that training loads should generally increase across a long-term program to represent progressive overload.

In addition, the program should also show:

Specificity & Individuality: The program should be specific to the client, considering their sport and goals.
Rest, Recovery & Tapering: A Taper Phase should be included in the program to allow for appropriate rest and recovery
Reversibility: The Taper Phase should not be too long to avoid the onset of reversibility
Maintenance: The Competition Phase should highlight the application of maintenance to keep the qualities build within the preparation phases.

MACROCYCLE - DANNY DJOKOVIC

Macrocycle
Mesocycle	General Prep.					Specific Prep.				Pre-Comp			Taper		Competition
Month
Microcycle No.		1	2	3	4	5	6	7	8		9	10	11	12	13	14	15	16	17	18	19	20	21	22	23	24
No. of Sessions

Strength Focus
Example

Cardio Focus
Example

Mobility Focus

Avg. Volume (min)
Avg. Intensity (RPE)
Training Load (TRIMP)

Using the information prescribed within the Macrocycle above, develop a 45-minute sport-specific personal training session for your athlete. This session must be developed as though it was a part of the Specific Preparation phase of your athlete's Macrocycle. Ensure that:

Your exercise prescription specifically relates to your athletes physical goals and general training needs
Your exercise prescription specifically relates to the training objectives within the Specific Preparation phase of your long-term program
All sections of the program card are fully complete:
- client name
- program date
- session length
- session focus
- weekly planner
- additional comments
All program variables are prescribed:
- Exercises
- Sets
- Repetitions
- RPE
- Tempo
- Rest

Program Overview

SESSION NAME:		SESSION DATE:
SESSION GOAL(S):		LENGTH OF SESSION:

SESSION COMMENTS:

SESSION SCHEDULE:	MON	TUE	WED	THU	FRI	SAT	SUN
SESSION SCHEDULE:

Workout Exercises

Exercise:	Sets:	Reps:	Intensity:	Rest:	Comments:

Case Study 4 Recap:

Danilo Da Silva

Danilo is a 24-year-old university student who also works part time at a bar
He has been playing soccer since he was 5 years old, and is really quite good at it
He has been playing in the State League 2 for the past two seasons, and is looking to be selected for the State League 1 team
Danilo's position is a winger, so there is a lot of high intensity running involved in each game
Danilo has previously trialed for a State League 1 team, however he was told that he wasn't quite fit enough to play at the higher level
Danilo would like to improve his anaerobic capacity so that he can perform repeated sprints for the whole game
Danilo is extremely committed to improving his performance, and would like to sign up for 3 x 45-minute PT sessions per week
His training frequency with his team is 2 x per week, with each session running for 80 minutes at a moderate-vigorous intensity

Develop the Macrocycle below for your athlete by completing all components of the long-term program. You will need to determine the following details in each phase of the long-term program:

Frequency: Noted as the number of training sessions per week. This includes both team training and PT sessions
Intensity: This is noted as the average RPE per training session within that training phase. Consider the inverse relationship between Intensity and Volume when determining this.
Time: this is noted as the average duration of a typical training session within each training phase. Consider the inverse relationship between Intensity and Volume when determining this.
Training Objectives
- Strength: These are gym/resistance-based training methods (i.e. hypertrophy, muscular endurance, Power, Max Strength)
- Conditioning: These are endurance or stamina-based training methods (i.e. LSD, anaerobic capacity, speed, anaerobic intervals etc)
- Additional training types: These can be forms of mobility or flexibility training, or any additional recovery training methods
Training Impulse (TRIMP): Frequency x Intensity x Time - This will result in a weekly average training load per training phase. Consider that training loads should generally increase across a long-term program to represent progressive overload.

In addition, the program should also show:

Specificity & Individuality: The program should be specific to the client, considering their sport and goals.
Rest, Recovery & Tapering: A Taper Phase should be included in the program to allow for appropriate rest and recovery
Reversibility: The Taper Phase should not be too long to avoid the onset of reversibility
Maintenance: The Competition Phase should highlight the application of maintenance to keep the qualities build within the preparation phases.

MACROCYCLE - DANILO DA SILVA

Macrocycle
Mesocycle	General Prep.					Specific Prep.				Pre-Comp			Taper		Competition
Month
Microcycle No.		1	2	3	4	5	6	7	8		9	10	11	12	13	14	15	16	17	18	19	20	21	22	23	24
No. of Sessions

Strength Focus
Example

Cardio Focus
Example

Mobility Focus

Avg. Volume (min)
Avg. Intensity (RPE)
Training Load (TRIMP)