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ISSA Bodybuilding Specialist Course Case Study 01
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This is ISSA Bodybuilding Specialist Course Final Exam Case Study No - 01. This document can help you to make your own case study.
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Week 9Case Study:
You are working with an amateur bodybuilder who is 12 months out from a bodybuilding
competition. Design a year-long per iodized training program for the athlete with the
objective of optimizing the client’s physique at the time of the competition. The training
program should include the following:
A list of assessments to be performed at the onset of the training program
A warm up and cool down for each training day
A detailed year-long per iodized training program including specific exercises, sets,
repetitions, suggested rest times, etc. The program should include a Foundational
Training phase, a Hypertrophy phase, and a Cutting phase. Use charts to illustrate
the training program.
An explanation as to why you made your recommendations for each phase of
training.
Nutrition and supplement recommendations to support the bodybuilder during each
phase of training.
Assessment:
To design a year-long periodized training program for an athlete with the
objective of optimizing their physique at the time of the competition, the
following assessments should be performed at the onset of the training
program:
1. Body Composition Analysis: This assessment will help determine
the athlete’s body fat percentage, lean muscle mass, and overall
body composition. This information will be used to create a
customized nutrition plan and training program that is tailored to
the athlete’s specific needs.
2. Strength Assessment: This assessment will help determine the
athlete’s current strength levels and identify any muscle imbalances
or weaknesses. This information will be used to create a customized
strength training program that is designed to improve the athlete’s
overall strength and performance.
3. Flexibility Assessment: This assessment will help determine the
athlete’s current level of flexibility and identify any areas of
tightness or weakness. This information will be used to create a
customized stretching and mobility program that is designed to
improve the athlete’s overall flexibility and reduce the risk of injury.
Based on the results of these assessments, a year-long periodized training
program can be created that is tailored to the athlete’s specific needs.
, Warm up and cool down training
It’s important to warm up and cool down before and after each training
session to reduce the risk of injury and improve athletic performance.
Here are some guidelines for warming up and cooling down:
Warm-up:
Start with 5-10 minutes of light cardio to increase your heart rate
and blood flow.
Perform dynamic stretches that mimic the movements you’ll be
doing in your workout.
Gradually increase the intensity of your warm-up exercises.
Cool-down:
Finish your workout with 5-10 minutes of light cardio to gradually
lower your heart rate and blood flow.
Perform static stretches that target the muscles you worked during
your workout.
Hold each stretch for 15-30 seconds and breathe deeply.
Training program/ Workout routines
This is a challenging but interesting. I will try to design a year-long
periodized training program for the amateur bodybuilder based on my
study.
Here is my proposed plan:
Foundational Training Phase: The goal of this phase is to build a solid
base of strength, endurance, and technique for the bodybuilder. This
phase will last for 12 weeks and will consist of four macrocycles of three
weeks each. The exercises will focus on compound movements that target
multiple muscle groups and stimulate the most muscle fibers. The
intensity will be moderate to high, ranging from 70% to 85% of one-rep
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