Case Study: Strength and Performace
Unlike fat loss and lean muscle gain goals; a strength & performance goal could encapsulate almost anything. Whether that is to compete at the highest level in sport or just to feel strong and fit for life.
Every program we write at Storm is written specifically for the person in front of us at that specific moment in their life or their career. Here is an example of how we pull things together.
| Case study: | 23 year old Man |
| Goal | Selection as Army officer at Sandhurst
|
| Level: | Less than 1 years experience in weight training |
| Key findings from planning session: | Glute, core stability and hip flexor strength needed. General strength levels low and some instability in right shoulder.
Low habitual energy and protein intake. |
| Key performance indicators | Army push up tests, “heaves” and sit up tests |
| Time frame | 12 weeks |
Usually our clients will train with us 2-4 sessions per week and depending on their goal they may do some training at home, their gym or outdoors.
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Training | Strength Endurance
|
Intervals | Strength | Rest | Strength
Endurance |
Long run | Rest |
Where there is a specific goal we look at the time available then work backwards; ordering the training you need into logically progressive phases.
| Phase | Phase 1-2 weeks | Phase 2-6 weeks | Phase 3- 4 weeks |
| Training focus | Fundamentals
Master the major lifts, build local muscular endurance and learn the nutrition fundamentals. |
Build Strength
Increase total workload, build resilience to injury and increase strength. |
Specific
Testing followed by training specific to weak areas uncovered by testing.
|
Sample Phase 2 Strength Session
| Warm up |
| 5 mins tissue temperature warm up- Watt Bike
Roll quads with Hockey ball Mobilise hip flexors Activate glutes Lower ab curl Mid back activation |
We place an emphasis on movement quality throughout all our sessions.
| Exercise | Sets | Reps | Rest | Notes |
| A1-Weighted pull up | 5 | 3 | 45 seconds | |
| A2- Alternating Dumbbell press | 5 | 8 each side | 90 seconds | Resting arm rests at the top |
| B1- Seated row | 5 | 8 | 20 seconds | |
| B2-Heavy Farmers carry | 5 | 40 meters | 20 seconds | |
| B3- Weighted sit up | 5 | 12 | 45 seconds |
| Conditioning |
| 5 rounds for time
5 hand over hand sled pull 10 Dynamic standing prowler push 15 sit ups 200m row @ 1:45 /500m |
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You’ll receive:
✔ In depth posture and movement analysis
✔ Full breakdown of your training history
✔ Our opportunity to fully understand your lifestyle
✔ In depth discussion on your goals and motivation
✔ We’ll take your starting measurements (optional)
✔ Jointly we’ll create your training and nutrition roadmap
✔ We’ll find the best package for you, your budget and your goal
Please expect a response within 4 hours during our office hours of Monday to Friday between 9am- 5pm. Enquiries outside of this time can expect a response within 12 hours.