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ISSA Online Coaching Certification Programming Template

This document outlines a 4-week training program with short and long-term goals, exercises for warm-up, strength training, and recovery. The strength training is split into two days focusing on lower body exercises like squats, lunges, and hip exercises using various equipment and tempos. Exercises also target the core and upper body. The program prescribes intensity and duration goals for off-day resiliency training.

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Maria Rădulescu
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© © All Rights Reserved
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379 views

ISSA Online Coaching Certification Programming Template

This document outlines a 4-week training program with short and long-term goals, exercises for warm-up, strength training, and recovery. The strength training is split into two days focusing on lower body exercises like squats, lunges, and hip exercises using various equipment and tempos. Exercises also target the core and upper body. The program prescribes intensity and duration goals for off-day resiliency training.

Uploaded by

Maria Rădulescu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Client Name Program 1.

0 5/8/16

Short Term Goals Long-Term Goals

• #1 • #1
• #2 • #2
• #3 • #3

Release

Foam Roller/ Ball Frequency Reps Timing


Feet/Calves Daily 30 s. Pre-workout
Right Lats Daily 30 s. Pre-workout
Glutes/Hamstrings Daily 30 s. Pre-workout
Quads Daily 30 s. Pre-workout
Right Adductor Daily 30 s. Pre-workout

Reset – Do this daily if possible!

Exercises Sets and Reps Time Under Tension Comments


Reset #1 1x4-5 4-5 breaths
Reset #2 1x4-5 4-5 breaths See attached
Reset #3 1x4-5 4-5 breaths

Readiness

Exercise Repetitions
Rockback Breathing on Elbows 5 Breaths
Core Engaged Hip Flexion 5 Reps/Side
Leg Lowering 8 Reps/Side
Brettzel 5 Breaths/Side
Push-up to Downward Dog 5 Reps
Single-Leg RDL to Cross Connect 5 Reps/Side
Groiner with Overhead Reach 5 Reps/Side
Inchworm 5 Reps
Client Name Program 1.0 5/8/16

Day 1

Reactive

Exercise Sets/Reps Comments

Resistance

Exercise Tempo 1 2 3 4 Comments Rest


1A) Reaching 221 4x3 6x3 6x3 8x3 Exhale, soft knees, feel foot 60 s.
Squat 2-second pause in bottom
/Squatting Bar Inhale-Exhale-SQUAT
Reach
1B) Core Engaged Dyn 3x5 3x5 3x5 3x5 Exhale fully, get abs 60 s.
Hip Flexion Knee up, toe up

2A) Low Cable Dyn 2-3x10 3-4x10 3-4x8-10 3-4x8 90-90(ish) set-up, feel foot 60 s.
Split-Squat Exhale on descent, PUSH

2B) Push-ups 301 2-3x8 3-4x8 3-4x8-10 3-4x10 Exhale fully, abs 60 s.
Reach LONG at start/finish!

3A) Half-Kneeling Dyn 2x10 3x10 3x8-10 3x8 90-90(ish) set-up, exhale, ABS 60 s.
Alternating Cable Reach LONG at midpoint
Press
3B) Front Plank ISO 3x30s. 3x35s. 3x40s. 3x45s. Exhale fully, ABS 60 s.
Reach LONG through elbows!

Resiliency

Intensity Recovery Repeats Comments


Week1
Week 2
Week 3
Week 4

Recovery

Exercise Sets/Reps Tempo Comments


All 4’s Belly Lift 1x4-5 4-5 breaths
Client Name Program 1.0 5/8/16

Day 2

Reactive

Exercise Sets/Reps Comments

Resistance

Exercise Tempo 1 2 3 4 Comments Rest


1A) Snatch Grip 221 4x3 6x3 6x3 8x3 Exhale, soft knees, feel foot 60 s.
RDL 2-second pause in bottom

1B) Leg Lowering 301 3x5 3x5 3x5 3x5 Exhale fully, get abs 60 s.
#2 Keep both knees straight!

2A) Bulgarian Dyn 2-3x10 3-4x10 3-4x8-10 3-4x8 90-90(ish) set-up, feel foot 60 s.
Split-Squats Exhale on descent, PUSH

2B) Push-up to 301 2-3x8 3-4x8 3-4x8-10 3-4x10 Exhale fully, abs 60 s.
Single-Arm Reach LONG at start/finish!
Support
3A) Half-Kneeling Dyn 2x10 3x10 3x8-10 3x8 90-90(ish) set-up, exhale, ABS 60 s.
Landmine Press Reach LONG at midpoint

3B) Core Engaged 301 3x8 3x8 3x10 3x10 Exhale fully, ribs down & back 60 s.
Dead Bugs Do not let back arch!

Resiliency

Intensity Recovery Repeats Comments


Week1
Week 2
Week 3
Week 4

Recovery

Exercise Sets/Reps Tempo Comments


All 4’s Belly Lift 1x4-5 4-5 breaths
Client Name Program 1.0 5/8/16

Off-Days

Resiliency – Cardiac Output

Intensity Recovery Repeats Comments


Week1 30-40’ N/a N/a
Week 2 35-45’ N/a N/a You choose modality
Week 3 40-50’ N/a N/a HR 12-140 bpm throughout
Week 4 45-60’ N/a N/a

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