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Programme Card Template

This programme card outlines a full body strength training session for a client named James Dermody. It includes a 5 minute warm up on the treadmill at 60% max heart rate, warm up stretches, 5 minutes on the assault bike doing 30 second interval sprints at 85% max heart rate, and a main resistance training section targeting the upper back, chest, lats, legs and hamstrings using exercises like pull ups, bench press, pull downs, squats, deadlifts and hammer curls. It concludes with a 5 minute cool down walk at 50% max heart rate and cool down stretches. The document notes exercises can be adapted as needed based on the client's abilities and available equipment.

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tom
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5K views4 pages

Programme Card Template

This programme card outlines a full body strength training session for a client named James Dermody. It includes a 5 minute warm up on the treadmill at 60% max heart rate, warm up stretches, 5 minutes on the assault bike doing 30 second interval sprints at 85% max heart rate, and a main resistance training section targeting the upper back, chest, lats, legs and hamstrings using exercises like pull ups, bench press, pull downs, squats, deadlifts and hammer curls. It concludes with a 5 minute cool down walk at 50% max heart rate and cool down stretches. The document notes exercises can be adapted as needed based on the client's abilities and available equipment.

Uploaded by

tom
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Programme card template

Client’s name: James Dermody

Warm-up

CV Time Workload/target training zone Notes


equipment
/activity
5 60% MHR Control breathing, don’t exceed 60% MHR,
Walk on minutes Steady warm up to get blood pumping.
treadmill

Warm-up stretches

Scapular retraction 5 reps


External shoulder rotation
Banded pull aparts
Main CV component

Training system/ method:

CV Time Workload/target training zone Notes


equipment
/activity
Assault bike 5 85% MHR 30 second interval sprints. Slow pace for
minutes 30 seconds off. Don’t exceed 85% MHR.
Main resistance training section (note- ‘AFE’ = alternative functional equipment)

Training system/ method:

Exercise RM/ FW/ BW/ AFE Set/reps Resistance Notes

Overhand Pull up BW 2x5 0 3 second eccentric, pull chest to


RPE14 bar, ensure full depth on the way
down.
Flat Barbell Bench Press FW 2x8 70k Warm up set with bar and set with
RPE14 40kg first. Focus on squeezing
pecs together. Keep elbows slightly
tucked, do not flare them to a
90degrees angle
Normal Grip Pull Down RM 2 x 10-12 40kg Focus on pulling from elbows. Bring
RPE14 bar down past chin, more controlled
on eccentric

High-bar Squat FW 2 x 12 70kg Ensure knees don’t buckle inwards.


RPE14 Focus on driving knees out and
keeping heel on the floor. Retract
shoulder blades to create shelf for
bar.

Deadlift FW 2 x 10 90kg Really focus on perfecting form.


RPE14 Keep chest up, head straight, core
tight, lats back and spine neutral.
Drive heels into floor and keep bar
tight against shins.
Hammer Curls FW 2 x 15 12kg Squeeze handle of dumbbell hard,
RPE14 don’t swing elbows and slow on
eccentric movement.

Cool-down

CV Time Workload/target training zone Notes


equipment
/activity
50%MHR Gradually decrease HR.
Walk on 5 Do not cut short, completing a cool down is
treadmill minutes important.
Control breathing

Cool-down stretches

Dead hangs
Hip stretches
Internal rotation

How could the exercises in this session be adapted if the client were not able to participate as planned or if they were too easy?

You could swap out any of these exercise for anything that hits the same target muscle group E.G. if you cannot barbell bench press you can
perform a Dumbbell bench press or if you have absolutely no equipment you could perform push ups.

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