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ISSA Bodybuilding Specialist Course Case Study 02
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This is ISSA Bodybuilding Specialist Course Final Exam Case Study No - 02. This document can help you to make your own case study.
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Week 7Case Study:
Create a training script demonstrating your understanding of bodybuilding training principles
for one of the phases of a training program (Foundational Training phase, Hypertrophy
training phase, or Cutting raining phase). The training script should be completed within the
following guidelines:
State your name, school, or association that you work for.
State the training phase that you are designing the program for.
Outline the layout of the training program for one training day. (NOTE: Training
program should be specific to one of the aforementioned phases of training.)
Provide an explanation describing how your recommendations are specific to the
phase of training that you have chosen to design the program for.
Provide thorough descriptions of the coaching cues you would use for each exercise
that you recommend. For instance, if you recommend that the athlete should
perform a front squat, state the coaching cues you will use to get the athlete to
perform the movement properly. These coaching cues should be written in a
narrative format. The reviewer should be able to read your script and get a mental
image of what is trying to be relayed.
The training script should be for one training day.
Include both a warm-up and cool-down routine with coaching cue descriptions for
each drill.
The script should be 1500+ words typed.
Hi, my name is Md Rashed Khan Menon and I am a Bodybuilding
Specialist from the International Sports Sciences Association (ISSA).
For this task, I will choose the hypertrophy training phase of
resistance training as an example.
I am going to design a training program for the hypertrophy phase of
resistance training. This phase is aimed at increasing the size and cross-
sectional area of the muscle fibers, as well as enhancing the metabolic
capacity of the muscles.
To achieve this, the training program will follow these general
guidelines:
Load: 75-85% of 1RM (one-repetition maximum)
Rep range: 6-12 reps per set
Sets: 3-6 sets per exercise
Training volume: moderate to high
Training split: upper-lower body split
Rest periods: 30-90 seconds between sets, 1-2 minutes between
exercises
, Exercise selection: compound and isolation exercises that target the
whole range of motion and the different attachments of the muscles
Tempo: moderate speed with controlled eccentric and concentric
phases
Frequency: 2-4 times per week, depending on recovery and
individual factors
Here is an example of a training program for one training day,
focusing on the upper body:
Warm-up:
Perform 5-10 minutes of light cardio, such as jogging, cycling, or skipping,
to increase blood flow and core temperature.
Then, perform some dynamic stretches and mobility drills for the
shoulders, chest, back, and arms, such as arm circles, shoulder rotations,
chest openers, scapular retraction, and elbow flexion and extension.
Finally, perform some activation exercises for the muscles that will be
worked, such as band pull-apart, face pulls, push-ups, and bicep curls.
Main workout: the upper body:
Barbell bench press: 4 sets of 8 reps, 4010 tempos, 0 second’s rest
Barbell bent-over row: 4 sets of 8 reps, 4010 tempos, 60 second’s rest
Dumbbell incline fly: 4 sets of 12 reps, 3010 tempos, 0 second’s rest
Dumbbell reverse fly: 4 sets of 12 reps, 3010 tempos, 120 seconds’ rest
Barbell overhead press: 3 sets of 10 reps, 3010 tempos, 0 second’s
rest
Lat pulldown: 3 sets of 10 reps, 3010 tempos, 60 seconds’ rest
Lateral raise: 3 sets of 15 reps, 2010 tempo, 0 seconds’ rest
Rear delt raise: 3 sets of 15 reps, 2010 tempo, 90 seconds’ rest
Barbell curl: 3 sets of 12 reps, 3010 tempos, 0 seconds’ rest
Triceps pushdown: 3 sets of 12 reps, 3010 tempos, 60 seconds’ rest
Hammer curl: 3 sets of 15 reps, 2010 tempo, 0 seconds’ rest
Overhead triceps extension: 3 sets of 15 reps, 2010 tempo, 90
seconds’ rest
Cool-down:
Perform some static stretches and foam rolling for the muscles that were
worked, such as chest stretch, lateral stretch, shoulder stretch, bicep
stretch, and triceps stretch.
Hold each stretch for 20-30 seconds and perform 1-2 sets per muscle
group. Foam rolls any tight or sore areas for 30-60 seconds per area.
Coaching cues:
Barbell bench press:
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