Please Critique this beginers program.

A friend of mine had an assignment he wanted me to help him out on. i gave him some of my feedback. here is the person who he was creating the program for and below is an excell file. Please critque.

Client #1- Luke
· 22 years old
· Track Athlete, 100 m sprinter PB=11.0 sec
· Has never completed any form of weight training in the past. This is his first experience with weight training, though natural strength qualities are most impressive!
· Running technique poor with limited postural control. Is prone to hamstring injury and has very poor flexibility through his hip flexors and extensors, hamstring and lower back.

file has been scanned and is virus free

i told him i would eliminate the leg press,
and i would only do single hamstring curls instead of double leg.
Since its only an anatomical adaptation phase i though the number of reps were fine since the weight is relatively low.

it seems like a lot of movements… like triceps, you work them in the press movements, and biceps in the pulling movements. they are also worked in medball work. that’s just me, but the planning part of it is great!! Best of luck!

10 excercise per session! I agree with dude - far too many.

I would keep it simpler and focus on the big strength lifts and their variations. This would include, squat, deadlift and bench. If you have access to coaching (or this guys is reasonably coordinated) I would also introduce the olympic lift varations. Start with the hang snatch and hang clean.

Don’t do plyos on the ‘off’ days! If you want to have him do plyos, do those before the lifting and put in any sprint work on the lifting days before you lift. BTW, the fact that you will be sprinting and jumping before you lift is another reason to limit the number of lifts.


I agree about keeping the lifts simplier… i told him that. but i think its fine to do plyos on the days off because the weight training is light in this phase.

"Running technique poor with limited postural control. Is prone to hamstring injury and has very poor flexibility through his hip flexors and extensors, hamstring and lower back. "

i think that is the reason for adding all those swiss ball stability exercises, and the hip stuff. im pretty sure after this training phase he plans to cut it down or out.

I would certainetly take out the bicep and tricep auxiallary lifts. Those areas can be addressed by performing any type of rowing/pullup motions and pushups or benching movements for the upper body. The whole focus during the Anatomical Adaptation phase is to prepare and allow the body to adapt to whatever movements used during the sport. Specificity is the key. The longer you stay with that aspect the better even during the AA phase. Your friend may also consider performing body weight exercises for up to 4 weeks in order to prepare the subjects tendons, ligaments, and joints for the initial strength phase. This should help the client ease into the lifting element. I have a great 4-6 week program that I created during one my Strength and Conditioning classes that I could give you? It is designed for a GPP or Anatomical Adaptation phase.

is that the one that you posted on another thread?

No, it is not the one I posted on the other thread. The program that I can give you is a complete lifting circuit using just the athlete’s body weight. It is very good.

I think you should tend to his injury problems first. Why is he prone to hamstring injuries? What type of running does he do, how much, how often? Maybe try microstretching for his flexibility problems.