ACE PERSONAL TRAINER MANUAL | RESISTANCE TRAINING: PROGRAMMING AND PROGRESSIONS CHAPTER 10 Table 10-15
Sample 12-week Program for a Tennis Player Macrocycle (12 weeks)
Lower-body Exercises
Mesocycle 1 (4 weeks) Microcycle 1 (2 weeks)
Microcycle 2 (2 weeks)
• Jumps in place: 3 sets x 6 repetitions • Jumps to 12-inch (30-cm) box: 3 sets x 6 repetitions
• Long jumps: 3 sets x 6 repetitions • Jumps to 18-inch (46-cm) box: 2 sets x 6 repetitions
• Lateral jumps to 12-inch (30-cm) box: 2 sets x 6 repetitions
Mesocycle 2 (4 weeks) Microcycle 3 (2 weeks)
• Long jump to knee-tuck jumps: 2 sets x 6 repetitions
• Jumps to 18-inch (46-cm) box: 3 sets x 6 repetitions
• Lateral jumps to 12-inch (30-cm) box: 2 sets x 6 repetitions
• Lateral hops to 12-inch (30-cm) box: 3 sets x 4 repetitions
Microcycle 4 (2 weeks)
• Long jumps to knee-tuck jumps: 3 sets x 8 repetitions
• Long jump to lateral jump: 3 sets x 4 repetitions
• Lateral hops to 12-inch (30-cm) box: 3 sets x 6 repetitions
Mesocycle 3 (4 weeks) Microcycle 5 (2 weeks)
• Long jumps to lateral jumps: 3 sets x 6 repetitions
• Lateral hops to 18-inch (46-cm) box: 3 sets x 4 repetitions
• Depth jumps off 12-inch (30-cm) box: 3 sets x 6 repetitions
Microcycle 6 (2 weeks)
• Long jumps to lateral jumps: 3 sets x 8 repetitions
• Lateral hops to 18-inch (46-cm) box: 3 sets x 6 repetitions
• Depth jumps off 18-inch (46-cm) box: 3 sets x 4 repetitions
• Explosive push-ups: 3 sets x 8 repetitions • Medicine ball chest passes: 3 sets x 8 repetitions • Medicine ball rotational throws: 3 sets x 8 repetitions
• Medicine ball overhead throws: 2 sets x 6 repetitions
• Explosive push-ups: 3 sets x 8 repetitions • Medicine ball chest passes: 3 sets x 8 repetitions • Medicine ball rotational throws: 3 sets x 8 repetitions
• Medicine ball overhead throws: 3 sets x 8 repetitions
• Explosive push-ups: 3 sets x 8 repetitions • Medicine ball chest passes: 3 sets x 8 repetitions • Medicine ball rotational throws: 3 sets x 8 repetitions
• Medicine ball overhead throws: 2 sets x 6 repetitions
supervise, especially considering that most clients will need individual attention at some point during the training session. Thus, in general, the size of a small-group personal training session should be limited to the number of clients that the personal trainer can safely and effectively manage.
BENEFITS
There are many benefits of small-group training that extend to both the trainer and the client. From the trainer’s perspective, semiprivate training provides advantages in the areas of finance, time management, and referrals (See Chapter 18 for business-related strategies personal trainers can use to build and promote small-group training within
• Explosive push-ups: 3 sets x 6 repetitions • Medicine ball throw-downs: 3 sets x 6 repetitions
Upper-body Exercises
• Explosive modified push-ups: 3 sets x 6 repetitions
• Explosive push-ups: 3 sets x 6 repetitions • Medicine ball chest passes: 3 sets x 6 repetitions
