Strength and Conditioning Case Study Assignment: Training Plan

Table 2: Table showing list of exercises prescribed in training plan with description of load, sets, reps, rest, muscles being worked and references.

₊Exercise type	Exercise	Load	Sets	Reps	Rest	Primary muscles	rationale	Refereces
Core	Lunges (multidirectional)	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Quaudrieceps · hamstrings · Gluteus maximus · Obliques · Illiosoas · Gastrocnemius · Soleus · Tibialis anterior	Squash is a sport based around multidirectional movements.	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core	Deep squat	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Quadriceps · Gluteus maximus · hamstrings	Will provide strength in these muscles providing more explosive lower extremity movements	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core	Deadlift (stiff leg)	67% 1rm to begin for strength endurance then 85% for strength	3/4 for endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· quadriceps · hastrings · gluteus maximus · erector spinae · middle trapezius · rhomboids ·	Will provide strength in these muscles providing more explosive lower extremity movements. With more emphasis on the hip extensors (hamstrings and glutes)	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core	Push-jerk	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Quadriceps · Illiosoas · Hamstrings · Gulutes · Anterior deltoid · Tricep · Upper trapezius	Increase strength in shoulders and legs. Shoulders important for racquet speed. Legs important for moving around court quickly.	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core	Bench press	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Pectoralis major · Pectoralis minor · Triceps · Anterior deltoid	Increase strength in muscles involved in forehand will result in more powerful stroke.	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core	Bent over row	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Latissimus dorsi · Posterior deltoid · Middle trapezius · Rhomboids · Teres major	Increase strength in muscles involved in backhand will result in more powerful stroke.	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign

Assisted	Pectoral fly in lunge position	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Pectoralis major · Pectoralis minor · Anterior deltoid · Isometric contraction of: hamstrings, quadriceps, glutes and illiosoas	Will increase power in forehand stroke	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Assisted	Reverse fly in lunge position	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Trapezius · Rhomboids · Teres major · Posterior deltoid · Isometric contraction of: hamstrings, quadriceps, glutes and illiosoas	Increases the strength of muscles involved in backhand stroke so ball will be hit with more force.	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Assisted	Internal rotation of shoulder in lunge position	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· infraspinatus · Isometric contraction of: hamstrings, quadriceps, glutes and illiosoas · Isometric contraction of biceps group	Will increase the strength in the follow through phase of forehand stroke	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Assisted	External rotation of shoulder in lunge position	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Subscapularis · Isometric contraction of: hamstrings, quadriceps, glutes and illiosoas · Isometric contraction of biceps group	Will increase the strength in the follow through phase of backhand stroke	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Assisted	Lat pull down in squat position	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Latissimus dorsi · Posterior deltoid · Trapezius · Biceps group	Strengthening of latissimus dorsi will increase power of backhand	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Assisted	Supinated grip dumbbell press	67% 1rm to begin for strength endurance then 85% for strength	3/4 to begin for strength endurance Then progress 3-6 for strength	12+ to begin for strength endurance then Progress to 3-6 for strength	30-60 secs to begin for strength endurance Progress to 180 300 secs for strength	· Anterior deltoid · Tricep group · Bicep group	Strengthening these muscles will increase power of all strokes	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign

Prehabilitation	Rotator cuff lateral raise	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Infraspinatus · Supraspinatus · Teres major · subscapularis	Help avoid rotator cuff injury for these muscles.	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Prehabilitation	Front raises with shoulder rotation	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Infraspinatus · Subscapularis · Anterior Deltoid	Help to avoid injury to the rotator cuff muscles	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Prehabilitation	Nordic curls	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Hamstrings (eccentric contraction) · Erector spinae	This will prevent injury in the hamstring resulting from eccentric muscle contraction for example lunging for the ball in squash	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Prehabilitation	Calf raises with continuous tension	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Gastrocneimus · Soleus	Prevents injury in the calf region from excessive pushing off	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Prehabilitation	Single leg jump from bench	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Gastrocnemius · Soleus · Quadriceps · Hamstrings · Tibialis Anterior ·	Will help to improve lower limb propriocepction due to the constant landing on 1 leg during squah	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Prehabilitation	Single leg squat using a bench		3-4 sets	12-15 reps	30-60 seconds	· Quadriceps · Gluteus Maximus · Hamstrings	Will increase the strength of these muscles in the full range to help stabilise the limb suring squash	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign

Stretching	Hip Flexor	Body weight	1 set	3 reps (hold for 45-60)	10-30 seconds	· Illiopsoas	Increases the range of motion in hip extensions	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Stretching	Lat Stretch	Body weight	1 set	3 reps (hold for 45-60)	10-30 seconds	· Latissimus Dorsi · Posterior Deltoid	Increases flexion of the shoulder	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Stretching	Calf stretch of the step	Body weight	1 set	3 reps (hold for 45-60)	10-30 seconds	· Gastocneimus · Soleus	Increases the range of motion in ankle dorsiflexion	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Stretching	Pectoral Stretch with a Swiss ball	Body weight	1 set	3 reps (hold for 45-60)	10-30 seconds	· Pectoral major · Pectoral minor	Will increase the range of motion in horizontal extension, this will increase the back swing range.	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Stretching	Lying down quadriceps stretch	Body weight	1 set	3 reps (hold for 45-60)	10-30 seconds	· Quadriceps	Prevent overstretching injury when lunging in squash	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Stretching	Lower Back Strech	Body Weight	1 set	3 reps (hold for 45-60)	10-30 seconds	· Erector Spinae · Lumbar Spine	Increases rotation at lumbar spine	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign

Core Stability	Lunge with torso twist	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Quadriceps · Hamstrings · Gluteus Maximus · Obliques	Provide additional strength to the forehand and backhand strokes	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core Stability	Spider Press ups	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Tricpes · Obliques · Adductors · Pectorals	Provides additional support to the surrounding muscles	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core Stability	Torso Twist on swiss ball	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Deltoids · Obliques	Increases Core stability	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core Stability	Plank with knee touch	Body Weight	3-4 sets	12-15 reps	30-60 seconds	· Tricep · Hip Flexors · Quadriceps	Increases Core stability	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core Stability	Crunch with torso twist	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Rectus abdominus · Transverse abdominals · obliques	Increases Core stability	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign
Core Stability	Compass Plank	Body weight	3-4 sets	12-15 reps	30-60 seconds	· Rectus abdominals · Transverse abdominals · Obliques	Increases Core stability	Bompa,T.O. (2005). Periodization Training For Sports (2^nd edition). Champaign Delavier, F. (2009) The Strength Training Anatomy Workout(1^st edition). Champaign

Strength and Conditioning Case Study Assignment

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Training Plan

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