Training Programme Case Study Report
A 20 year old male presented with desire to improve his football
performance within the university team, specifically isokinetic leg
strength, sprint performance and endurance, related to concerns
about performance towards the second half of the match.
Physiological profiling demonstrated that the client is within the
normal Body Mass Index range (height 174cm, body weight 75kg, BMI =
24.8) (Cole, Freeman & Preece, 1995). Physiological fitness
assessments demonstrated that the client has a VO2MAX of
50ml/kg/min, which is classified as above average (classified as
between 47-51ml/kg/min (McArdle, Katch, and Katch, 2001), with a
30m sprint performance reflective of this above average
classification at 4.85s (Chamari, et al., 2004). Peak isokinetic
concentric knee extension torque at 180°/s was measured using the
KinCom Isokinetic Dynamometer at 115N/m, a useful and reliable
assessment of strength Powers and Howley, 2001). This strength
measurement can be improved upon, and will be addressed in a
training programme (Wilmore and Costill, 2004).
The client has specifically selected leg strength as a factor to
be improved, in relation to ability to kick the ball harder, and
shooting long range balls, in addition to sprint performance and
general fitness. Assessment of the physiological profile has
highlighted that the client is a healthy male, within the normal
BMI range, and an above average maximal lung capacity. 30m sprint
performance has been shown to be a good predictor of lung capacity
(Chamari, et al., 2004), and the client's time is reflective of
this, although can be improved upon.
The third phase will concentrate on integrating core stability
with maximal muscles tension and peak endurance, with the two 1.5
hour sessions for 3 weeks concentrating on speed endurance (8 x
100m, followed by 4 x 50m sprints with 3 minutes rest in between
each) and heavy resistance weights, hamstring, gluteous maximus and
quadriceps exercises (3 sets of 6-10 repetitions each).
The final phase will consist of 3 weeks concentrating on muscular
regeneration and flexibility, with two 1.5 hour sessions per week
consisting of 65% of one repetition maximal weight for leg strength
exercises, and yoga, cable machine and cross training for the
remainder of each session.
It is aimed that this training session will provide the
foundations of core strength upon which will be built speed
endurance and specific muscular strength which will improve by the
end of the 12 week training programme.