Mid Michigan Ninja Training Facility

Name of Client

Alex McChriston

Name of the Instructor/Trainer

Alex McChriston

Phase and Goal

Client's Information

3 Domination, OCR and ANW

Warm-up

Age

35

Gender

Male

Static Stretches

30 sec

Hold each stretch for 30 Sec.

Height (Feet)

Dynamic Stretches

10 sec

Med Ball Chop 3x's, Lunges 3x's, Squats 3x's

Height (Inches)

10

Fun Run

5 min

Light jog with gradual speed increase

Weight (Pounds)

145

Exercises

Reps

Coaching Tip

Duration

Chest (Inches)
Waist (inches)
Body Fat

Strength/Obstacle

BMI

Exercises

3%

Target Body Fat

20.80

Target BMI

Reps

Sets

Rest

Coaching Tip

Bicep Curls

10

n/a

Increase resistance each set

Dumbell Chest Press

10

n/a

Increase resistance each set

Peg Board to Cliff Hanger

n/a

Rope Climb

n/a

Suggestions
Alternate excercies between catagories

Core/Balance/Plyometric

Circuit Training
Pyramid strength training

Exercises

Reps

Sets

Rest

Coaching Tip

Reverse Hypers

n/a

Circuit

Balance Board Med Ball Throw

15

n/a

Circuit

Repeated Box Jumps W/Med Ball8

n/a

Circuit

Leg ups

n/a

Super Sets

12

Speed, Agility, Quickness

Exercises

Reps

Sets

Ladder Drill

n/a

Box Drill

n/a

Cone Drill

n/a

5-10-5 Cone Drill

n/a

Rest

Coaching Tips

Rest

Coaching Tips

Cool-down
Exercises

Reps

Sets

Push Ups

50

n/a

Elevated Plank

90 sec

n/a

Dead Hang

30 sec

n/a

Salmon Ladder drill

15

n/a

Fun Run

5 min

n/a

Modreate Pace with a decrease in speed

Program Tracking
6-Jun-16

to

11-Jun-16

Week #1
Reps

Repetitions as suggested

Sets

Sets as suggested

Diff Difference between suggested and actual

Please Fill the actual data for suggested exercises and find the difference/deviation on Repetitions and Weight parameters to schedule up next week's program
Day

Day-1

6-Jun-16

Dates

Exercises

Day-2

Reps

Diff

Sets

Day-3

7-Jun-16
Diff

Reps

Diff

Sets

Day-4

8-Jun-16
Diff

Reps

Diff

Sets

Day-5

9-Jun-16
Diff

Reps

Diff

Sets

Day-6

10-Jun-16
Diff

Reps

Diff

Sets

11-Jun-16
Diff

Reps

Diff

Sets

Diff

Static Stretches

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Dynamic Stretches

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Fun Run

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Err:508

Strength/Obstacle Reps

Diff

Bicep Curls

10

3.00

10

3.00

10

3.00

10

3.00

10

3.00

10

3.00

Dumbell Chest Press

10

3.00

10

3.00

10

3.00

10

3.00

10

3.00

10

3.00

Peg Board to Cliff Hanger

1.00

1.00

1.00

1.00

1.00

1.00

Rope Climb

1.00

1.00

1.00

1.00

1.00

1.00

Core/Balance/PlyomReps
Reverse Hypers

Diff

Sets

Sets

Diff

Diff

Reps

Reps

Diff

Diff

Sets

Sets

Diff

Diff

Reps

Reps

Diff

Diff

Sets

Sets

Diff

Diff

Reps

Reps

Diff

Diff

Sets

Sets

Diff

Diff

Reps

Reps

Diff

Diff

Sets

Sets

Diff

Diff

Reps

Reps

Diff

Diff

Sets

Sets

Diff

Diff

3.00

3.00

3.00

3.00

3.00

3.00

Balance Board Med Ball Th 15

3.00

15

3.00

15

3.00

15

3.00

15

3.00

15

3.00

Repeated Box Jumps W/Me 8

3.00

3.00

3.00

3.00

3.00

3.00

Leg ups

12

3.00

12

3.00

12

3.00

12

3.00

12

3.00

12

3.00

Speed, Agility, Qui Reps

Diff

Sets

Diff

Reps

Diff

Sets

Diff

Reps

Diff

Sets

Diff

Reps

Diff

Sets

Diff

Reps

Diff

Sets

Diff

Reps

Diff

Sets

Diff

Ladder Drill

3.00

3.00

3.00

3.00

3.00

3.00

Box Drill

3.00

3.00

3.00

3.00

3.00

3.00

Cone Drill

3.00

3.00

3.00

3.00

3.00

3.00

Err:509

0.00

0.00

0.00

0.00

0.00

0.00

Instructions: Duplicate this sheet to accommodate number of weeks as per the scheduled program