12 Week Pre-Fight Exercise Program
Client: Ernesto Gatewood
By: Ryan Kennedy
Personal Training Lab
Spring 2014
Health History and Exercise/Lifestyle Information
The next two pages below contain health history, exercise, and lifestyle questions completed by
client Ernesto Gatewood.
Please answer the following questions:
Do you/have you?
Yes or No
Participate(d) in 30-60 of regimented exercise 3-5 times per
week
Yes
Participate(d) in moderate to heavy physical activity such as in
intramural sport?
Yes
Participate(d) in a contact/combat sport such as American
football, rugby, boxing?
Yes
Please answer yes or no to the following questions, however,
please refrain from answering yes to any question(s) on injury
if you have not been officially diagnosed by a medical service
professional or your primary physician.
Injured any muscles or ligaments? (If yes please explain in the
given space)
Yes- Sprained left
deltoid
Injured or broken any bones or joints? (If yes please explain in
the given space)
Yes- the 2-4th
phalanges on both
hands, nose (twice), 4th
and 5th ribs
Suffer(ed) from: (If yes please explain in the given space)
Cardiovascular disease
No
Neurlogical disease
No
Behavioral illness
No
Alcohol and/or drug abuse
Yes- in the past I have
abused both
Please elaborate on any further injuries in the space provided
to the right. This may include illnesses you have or had, or
anything else you need to make known before engaging in
physical activity/training regimen.
Please provide current Height in the LEFT box and current
Weight in the RIGHT Box.
5’6
160lbs
Please answer yes or no to the following questions and
provide an explanation in the given space.
Has anyone in your immediate family suffered from any of the
following:
Cardiovascular Disease
No
Pulmonary Disease
Yes; my mother
has hypertenstion
Neurological disease
No
Behavioral Illness
Yes; prefer not to
disclose
Alcohol or Drug Abuse
Yes; prefer not to
disclose
To summarize briefly, the client is a healthy 22 year old male with some minor physical ailments.
Presently, there aren’t any health related issues that would prevent him from participating in physical
activity or a training regimen. There are only two pieces of information that need to be monitored
moving forward. First, he has a family history of hypertension. This, in conjunction with a slightly
overweight BMI of 25.8, should be noted. While the client is not at risk under current parameters, he
should be checked up on periodically in regards to his feelings during training, especially cardiovascular
activities.
Second, the client has a documented left-deltoid sprain that still causes him discomfort.
Exercises specific to strengthening this area will be included in his program. Correcting this dysfunction
and reliving the client of pain will be especially important given his desire to compete in several amateur
boxing matches over the course of the next year or so. This will be accomplished simultaneously with
the client’s goal of increasing upper body strength in preparation for competition. Additionally, the
client has spoken to me in private about mild Excessive Lordosis, which will rarely causes him
discomfort. Finally, the client will be asked at a later date in a private setting if any of the behavioral
illnesses or prior use of drugs/alcohol mentioned in the above form are of medicinal concern and/or a
potential hindrance to physical activity.
Motivating Factor(s)
The client has an amateur boxing match in June in which he must weight no more than 147lbs.
This is the required weight needed to participate, making weight loss one of many focuses. He is
currently 160lbs. In addition to losing at least 13lbs, the client would like to improve his overall strength,
power, and speed.
Analysis of Initial Fitness
The client provided the following information regarding his current fitness and daily dietary intake.
Push-up test: 57 reps | Rating: Excellent
Crunch test: 70 reps | Rating: Excellent
1RM: weight lifted: 135lbs | reps performed: 10 | 1RM= 180lbs
40yd dash time: 4.92 seconds
Total Dailey Calories: 1970kcal
Carbohydrates: 271g
Fats: 66g
Protein: 74g
A brief analysis of the above information shows that the client has a good overall level of fitness.
His strength measurements are excellent, and his 1 rep max is roughly on par with his current weight.
Nutritionally, he is already on the right track towards achieving both his short and long term goals. If
followed, this diet should allow the client to see roughly one to one half pounds of weight loss per week.
In conjunction with the prescribed program to follow, the client should have little issue obtaining his
weight loss goal of 13lbs in the three months leading up to his amateur boxing fight in June of this year.
The client has built a solid dietary foundation to build off of in moving towards his goals, as well as a
solid foundation of fitness.
Weaknesses and Strengths
In filling out the questionnaire given above, the client was asked to list some personal strengths
and weaknesses. He responded as followed.
Weaknesses
-Overall strength is well below
level needed to compete
-Documented L-Shoulder (Deltoid)
sprain
-Excessive Lordosis
Strengths
-High aerobic fitness and explosiveness
-Ability to make great strength
and muscle gains
Client Goals
The client was also asked to create short and long term fitness goals that he considered
attainable and realistic in three, six, and twelve month increments. The goals listed below are the
foundation for the content that comprises the exercise program that follows; the three month goal in
particular, which leads up to his first of what will hopefully be many amateur boxing fights.
Short Term Goals:
3 month
-Decrease body fat to make weight for fight in June, increase strength (measured by push-up test and
1RM); greater flexibility and strength in left shoulder.
6 month
-Maintain and increase muscle strength gains. Increase flexibility and strength in left shoulder further.
Compete in another 5 boxing matches.
Long Term Goals:
12 month
-Body fat % below 8%, maintenance of healthy/athletic weight, 1RM of 300lbs, compete/win Golden
Gloves competition.
12 Week, Pre-Fight Fitness Program
The program below is a strength and cardio specific program designed with the specific goal in
mind of decreasing body fat while subsequently building strength leading up to an amateur boxing
match in June of 2014. The program is broken up into two parts, with each part being done on
alternating weeks. This means each part of the program will be done twice a month over 3 months
leading up to the client’s fight. The program is broken up into two parts to provide the client with a wide
variety of cardiovascular, strength, balance, and core training while also working to correct and
strengthen a previous left rotator cuft injury as well as excessive lumbar lordosis. Below are some brief
flexibility instructions followed by the program, which is broken down into its two parts and a list of
exercises with reps. Initial weight used in exercises should be specific to client’s current strength.
Warm-Up and Flexibility Instructions
A proper warm-up and cool-down is an essential part of any exercise program. A light cardio
vascular activity such as jogging, walking, or stationary cycling should be done prior to beginning any
work-out, with a goal of reaching anywhere from 25-40% of one’s max heart rate. Stretching is also
important for any work-out, and should be done before and after each work-out. There are two primary
forms of stretching commonly used during warm-up and cool down scenarios.
-Dynamic stretching involves moving through a controlled range of motion, such as a walking
lunge, and should be done during your warm-up
-Static stretching are the more commonly done slow and sustaining stretches which are held
for a determined period of time. Hold for anywhere from 10-30 seconds; the goal is to create
mild tension to the point just before discomfort. This is done during your cool-down.
Weeks 1 + 3
-Monday/Wednesday/Friday
-2 mile run Monday and Friday)
*Not duration specific; at least 50-60% of target HR for as much of duration as possible
-40 minutes of swimming (Wednesday)
* 3 sets of 10 minutes or 2 sets of 15 minutes of continuous swimming; allows for a
total of 10 minutes of breaks (Three 3 minute breaks or two 5 minute breaks)
*Number of “laps” or distance not important; pace yourself, more about continuously
maintaining continuous motion for a total of 30 minutes
-Bench Press (3 sets, 8 reps)
-Seated Dumbbell Shoulder Press (3 sets, 8 reps)
-Seated Row (3 sets, 8 reps)
-Chin Ups (3 sets, 8 reps)
-Lat Pull Down (3 sets, 8 reps)
-Cable Crunches (3 sets, 15 reps)
(Continued)
-Tuesday/Thursday
-Reverse Crunches (3 sets, 15 reps)
-Russian Twists (3 sets, 15 reps)
-Seated Leg Press (3 sets, 8 reps)
-Plank (3 sets, hold for 1 minute)
-Balance Board (3 sets, hold for 1 minute)
-Single Leg Dead-Lift (3 sets, hold for 1 minute)
-30 minutes on stationary bike
*No specific distance; at least 50-60% of target HR for as much of duration as possible
Weeks 2 + 4
-Monday/Wednesday/Friday
-1 mile run (Timed; Wednesday)
-40 minutes of swimming (Monday and Friday)
* 3 sets of 10 minutes or 2 sets of 15 minutes of continuous swimming; allows for a
total of 10 minutes of breaks (Three 3 minute breaks or two 5 minute breaks)
*Number of “laps” or distance not important; pace yourself, more about continuously
maintaining continuous motion for a total of 30 minutes
-Push Ups (3 sets, 8 reps)
-Dumbbell Curls (3 sets, 8 reps)
-Incline Bench Press (3 sets, 8 reps)
-Pull-Ups (3 sets, 8 reps)
-Over-head Dumbbell Triceps Extension (3 sets, 8 reps)
-Jack-Knife Sit-Ups (3 sets, 15 reps)
-Tuesday/Thursday
-Lying leg raises (3 sets, 15 reps)
-Decline Crunches (3 sets, 15 reps)
-Back Extension (3 sets, 8 reps)
-Clean Dead-lift (3 sets, 8 reps)
-Balance Board (3 sets, hold for 1 minute)
-Liftoffs (3 sets, hold for 1 minute)
-30 minutes on stationary bike
*No specific distance; at least 50-60% of target HR for as much of duration as possible
Explanation of Exercises in Pre-Fight Program
Below are explanations of every exercise used in the above 3 month, pre-fight program.
Exercises are broken down by primary training component. Please ask trainer for further instruction if
unsure how to complete any of the below exercises.
Strength
Bench Press
-Supine (belly-up) on stationary bench; lower bar with desired weight to chest, then
elevate bar and straighten arms. Arms should be shoulder width apart.
Seated Dumbbell Shoulder Press
-While seated, client elevates desired dumbbell above head until arms are straight,
depressing weight back down into flexed position.
Seated Row
-While seated, client pulls cable or other apparatus towards chest, retracting shoulder girdle.
Movement is completed by returning shoulder girdle to protracted position.
Chin Ups
- Arms are extended above the head, gripping a bar. The body is pulled up, with the bar
approaching or touching the upper chest. The body is then lowered until the arms are straight.
Lat Pull Down
- Sitting with thighs braced, back straight and feet flat on the floor, arms are held overhead at
full extension, grasping a bar. Elbow are pulled down and back, lowering the bar to the neck,
and completed by returning to the initial position.
Push Ups
-Palms and chest facing floor, arms straightened. Depress arms so that elbows bend and chest
is only slightly above floor. Return to starting position.
Dumbbell Curls
-While standing with weights at side, flex arm so that weight eventually touches or is very close
to upper arm. Extend arms back down to starting position. Core should remain firm through
entire range of motion.
Incline Bench Press
-The previously described bench-press exercise is done on an inclined bench as opposed to
a flat one.
(Continued)
Pull-Ups
-Similar to the previously aforementioned chin up, the body is pulled so that the bar is more
even with the middle of the chest, with the chin well above the bar.
Over-head Dumbbell Triceps Extension
-Dumbbell is held behind head, standing or seated. Weight is than elevated above head
until arms are straight. Weight is than depressed back into starting position behind head.
Back Extension
-Can be performed lying belly down, or in Roman Chair that stabilizes legs and hips. Torso
is lifted into hyper-extension with arms crossed, and then returned back to starting position.
Clean Dead-lift
-Bar with desired weight is at feet, which are shoulder width apart. Bar is than lifted so that
it is parallel with hips. Arms should be straight. Bar is then returned to its starting position
on floor.
Seated Leg Press
-Seated machine; legs are forward and flexed. Desired weight is than pushed with legs until
they are in full extension. Weight is than depressed and legs are brought slowly back into
flexion.
Balance and Core
Plank
-Belly down on floor, raise yourself up by placing forearms flat and raising your rear-end
up so that you are on your toes. Back should be straight. This position is held until exercise
is completed.
Balance Board
-Simply involves balancing with 1 foot on a circular balance board. If a balance board is
unavailable, simply standing on one foot and holding that position will suffice.
Liftoffs
-Standing on one leg, extend your other leg back so as to create a 90 degree angle at the
pelvis. Torso should be forward with arms straight out at side. From a side view, your body
will look like the letter “T”.
(Continued)
Lying leg raises
-Lying down on a bench, raise straightened legs up into the air, and then back down.
Decline Crunches
-Involves performing standard crunches, but on a decline bench instead of on the floor.
Single Leg Dead-Lift
-Standing on one leg and either holding two small dumbbells or one large dumbbell
in front of you, lean forward and bring weight within inches of floor. Knee should be
slightly bent. Lifted leg will swing behind you as you depress.
Reverse Crunches
-Lying on floor, lift legs up and bend knees as if you were to begin a variation of floor crunches.
Keeping shoulder blades flat, bring bent knees inwards towards chest, slightly raising them.
Russian Twists
-Sitting on the floor with legs and elbows raised and slightly bent, twist the torso. Start in either
direction by brining your left arm/elbow so that it just touches your right leg, followed by
bringing the opposite arm/elbow towards the opposite leg. This is a somewhat continuous
motion like regular crunches. Important to turn entire torso in motion, not just arm.
Jack-Knife Sit-Ups
-Lying on the floor with arms straight over head, raise arms and torso up while also bringing
your legs toward you. Legs and arms should remain straight. When straightened arms and legs
meet in air, return to prone position.
Cable crunches
-This is done best in front of a Lat-pull down machine. Starting with both knees on the floor,
place pull-down cable grips behind neck, holding them with arms above/behind your
head. Pull desired weight down, depressing you into almost prone position on all fours
on the floor. Return to starting position just before forearms/elbows touch floor.
Future Considerations
Upon completion, the client will need to alter aspects of their program in order to stay on track
with their six-month and one year goals. It should be noted that in order to assure optimal results, the
client should return for a full evaluation in order to assess where they are in relation to both their short
and long term goals. Below are suggestions that may assist the client in reaching future goals, assuming
they are on track to do so.
Program Alterations
The client’s current program is comprised of heavy amounts of cardio as well as strength
training. These two aspects will remain the foundation throughout the duration of the next year, as they
are both instrumental in helping the client reach his other goals. This is particular client is an
experienced weight lifter, and his current program already includes some very advanced exercise
techniques. For optimal results, the client should explore different variations of the exercises provided.
The current program calls for some type of cardiovascular activity every day.
Should the client decide to reduce the number of days of cardiovascular activity to three or four
days, this will allow for a redistribution of other exercises to different days. Over the long term, the
client may find this to be more manageable as he moves towards more of a maintenance mindset; one
of his goals is to fight several times within the next year. Rearranging aspects of this program could be
especially beneficial during competition time, as it may reduce the frequency of delayed onset muscle
soreness. Additionally, the client has expressed he would like to continue seeing strength gains over the
course of the next year. This, of course, would simply involve increasing the amount of weight used in
the various exercises provided above.
Ideally, the client should seek to increase both weight and reps as he moves towards his long
term goals. This will provide him with gains in both muscular strength and endurance, two aspects of
fitness that will likely prove to be especially beneficial in the sport in which he competes. In terms of
nutrition, the client’s current diet seems more than adequate moving forward as he attempts his future
goals. Any intricate questions regarding his diet will be directed to a Certified Dietician. To reiterate,
these are simply suggestions for the client moving forward. For optimal results, it is recommended that
the client return upon completion of his eighteen week program for a full evaluation before moving
forward.