Please help me with program writing

[Mocha]

Hi,

I'm currently 1 week away from finishing my 8 week Accelerated learning Gym Instructor and Personal Trainer course.


I was doing quite well in my course up to the last 2 weeks, we had started writing training cards and had to use a case study. (fictional client written on paper) Anyway it was all theoretical, now we actually take a classmate out and pretend they are the client. GOD i seem so hopeless when i'm nervous, i forget what exercises i'm doing in my plan and can't even remember what exercise i've just put my client through. I probably have the least experience in my class since most of them have been training or working out for 6-months to 10 years. I feel intimidated and embarrassed in case i am doing an exercise wrong and they might think i'm stupid, as when they are the client they can't correct me.

I'm a shy person but not super shy, i can talk to somebody easily and always give my maximum effort (complimenting, spotting, encouraging). I LOVE criticism as long as it's not for no reason. I have had trouble learning in the past, i have ADD or ADHD and use to take Ritalin. I havn't for about 6 or 7 years. (Bad school grades ever since). I felt weak and pathetic having to take it, maybe i should just accept that i may need it now?


I have to write 3 program cards for a real life client, which they will need to complete. 2 Are with the Personal Trainer and 1 is a take home for themselves.

My client is a 17 year old boy
skinny build
5'8
fit but not an athlete
fast sprinter
poor endurance
average strength
50 Kgs
Doesn't have great coordination

He wants to play touch and eventually Rugby League. He has no experience in either and has just started playing touch around 2 weeks ago. He plays in the wing position. I, only having played volleyball and track sports, only know vaguely about the requirements of a wing player.

I'm assuming the main areas to improve (though obvious to you guys) are:

Explosive power (phosphate and lactate systems)
Upper body strength (Fending, Tackling, Passing)
Leg Strength (increased stability and takeoff speed)
Coordination (ball skills, agility, spacial awareness)
Core (increased stability)

I had to write each program as a 1 hour with 5 minutes dedicated to Warm up and Cool down, so 50 minutes for exercises.

This is my program, i expect to be corrected with almost, maybe everything. I love criticism. Don't judge me or the course by the quality of the Course. I have a huge train trip to and from it and am too worn out and tired to study. I study all weekends. Lately i seem to be not taking too much in and am having trouble. Please share your wisdom with me.

Program:

Warm up: 5 Minutes PRE 3-5

Jogging on the spot, high knees, side steps, star jumps, jumps back and forth

Exercise: 50 minutes PRE 7-8 15 seconds average recovery between all sets

(4 Lap circuit)

4x2m Jogging - 40s normal-fast pace, 20s Light jog PRE 6-7 REPEAT (CARDIO)
4x2m Steps - 20 second normal pace, 10 second quick pace REPEAT (COORDINATION)
4x2m Push ups - intervals of 10, 10 second rest REPEAT (UPPER BODY STRENGTH PUSH)
4x2m Reaction Sprints - 15 meter run, on command of PT (whistle), around 10 second rest REPEAT (REACTION TIME, EXPLOSIVE POWER)
4x2m - Theraband close grip row - 30 second fast pace, 15 second slow pace REPEAT (UPPER BODY STRENGTH PULL)
4x2 Lunges - With medicine ball core twist (LEG STRENGTH, CORE)

Cooldown: 5 minutes PRE 3-5

Pectoralis Major stretch, Quadriceps stretch, lattisimus Dorsi Stretch, hamstring stretch, calf stretch

consists of

Cardio -1
Upper body strength push -1
Upper body strength pull -1
Core -1
Leg Strength -1
Back -1

I have so many confusions, like considering my client is a beginner, if i have 2 minutes on push ups for a set and he can manage 10 easily in 20 seconds, what do i do with the extra 1:30? Do i change the set to a rep goal of say 10-12 or 20 instead of having a set time? I can't predict how many push ups someone can do and i'm sure different people all take varying times. Do you understand what i mean? I was taught this but lately the waking up early and going to bed early has boosted my tiredness really high and i have no week time to study.

Tell me ALL faults with my exercise, i don't think its very good. Should i have only 4 or 5 exercises on average only focusing on compound exercises relative to the clients goals? I'm so lost. I probably have to learn the basics again, that's why i am worries and i will not start my own career until i consider myself ready. I am just so totally out of it right now.

I have many, many other things to ask. Please PM me ALL help is appreciated. Examples are great too.

 

[Goldfish]

I don't know what "4x2" or "4x2m" is referring to. Please explain?

Anyway, here's what I would probably do in the situation:

Given that you're dealing with an absolute noob who wants to do a sport that involves a lot of running up front (and later on, involves tackling when he moves on to rugby), I'd focus the first session on learning how to sprint and how to change directions while running. Half an hour each. You won't have him running at maximum speed. Instead you'll be teaching the correct leg and arm movements for sprinting (which is vastly different to how most people jog). Basic movement patterns. On the second session, focus on the skills for running in a straight line, and increase speed slightly from the first session. On the third session, focus on the skills of agility. The only resistance training would be bodyweight squats, lunges, and maybe push ups and inverted rows during the warm up. I'm not sure I'd include any serious resistance training for the first 6 weeks. Maybe try and incorporate 2 resistance training sessions after the 3rd week.

That's what I'd probably do with a client in that position (granted the space and resources are available). HOWEVER, if you're not a strength and conditioning coach and haven't been taught how to sprint or change direction with good technique, then it's probably best to ignore cardio and do resistance training with him, or have him do cardio on his own (hint-hint for the third session). In that case, a legs/push/pull routine is in your favour (and I'd generally do it in that order). 3x8 Squats/Bench Press/Lat Pull Down; 3x8 Lunges/DB Press/One-Arm Row; 3x8 Deadlift/Dips/Upright Row...any of these would be appropriate. Maybe throw in some woodchops at the end as core work that will also assist passing the ball. Try not to teach any exercises you don't already know.

I wouldn't do things like lunges w/ m.ball twist. I'd aim for freeweight exercises, for sure, but don't make them too complex. Teach versions of the exercise that are most conducive for increasing strength. If you do lunges, do them to increase hip and knee strength and stability. Don't add additional complexity that's going to subtract from that original purpose for the exercise.

What I wouldn't do is focus on performing this routine as a circuit. Maybe superset upper body exercises, but think about it - is your goal to cover a kid in sweat, or is it to make an athlete out of him?