You are the trainer of a 35 year old female recreational ice hockey player. Her mass is 61.2 kg. Her height is 1.72m. She is free of injury, aerobically fit (VO2max 45 ml.kg.min-1). Her current training program is designed to increase lower body and core power, whole body strength, and core strength and endurance. Her game schedule consists of one game per week, typically on a Sunday evening. You are leaving for a 6 week holiday and are handing over the supervision of the strength component of her training to another trainer, who is less experienced than you. Thus, you have decided to conduct a review of her training performance over the last 6 weeks and make recommendations for changes (as necessary) to the incoming trainer in a written document, as you are unable to meet them face to face prior to your departure.
‘Six week training program.xlsx’ abbreviations
MB Medicine Ball
BW+x bodyweight + x kg additional mass
A1, A2 etc. These notes before the prescribed exercise indicate the sequence of exercise performance. All exercises are performed in numerical sequence (1, 2, 3 etc.). Exercises grouped by letter code are executed back to back without rest (e.g. A1-A2-A3 are all done back to back). Rest occurs between clusters of exercises. If multiple sets are indicated, these are defined similarly (e.g. 3 sets would be A1-A2-A3, rest, A1-A2-A3, rest, A1-A2-A3, rest, begin the exercises noted as B [B1-B2]).
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