Sample Sports Essay on 36 Week Program NASM


A well established and design training program is beneficial and significant for all
athletes. This is because training program helps athletes to attain more significant gains in
techniques, fitness as well as in other areas if the training program is well designed,
structured, and goal-oriented. This paper seeks to discuss the 36-week training program
designed for 31 years old athlete.
Before designing and structuring the training program for the 31-year-old female
athlete, various activities will be undertaken including; Establishing training goals for the
client, carry out fitness assessment on the client, Interpret, Translate, and Integrate Results,
establish the client-centric plan and finally implement the plan(Medicine, 2019). Besides,
before designing the training program periodization, which refers to the logical planning of
physical training of an athlete will be established. Periodization entails advanced cycling of
multiple aspects of the training program during a particular period. Besides, periodization
helps in dividing the training program in various phases that focus on accomplishing different
goals. This training program will encompass the following fundamental components;
Repetitions, Sets, Training intensity, repetition Tempo, Training volume, rest interval and
training frequency.
The 36-week training program for the 31-year-old female athlete will be divided into
six phases; Phase 1; Phase 2; Phase 3; Phase 4; Phase 5 and Phase 6. During each phase,
various training exercises will be carried out to aid in addressing multiple components such
as stabilization, strength, power, flexibility, endurance as well as speed.
Phase 1: Stabilization

Phase1 (stabilization phase) is also referred to as the base period. This phase will
approximately take a duration of 12 weeks. This phase is established and designed to help in

not only enhancing the current fitness of the athlete but also to develop her aerobic capacity.
The plan for this training will include six workouts sheets per week that is two-swim
workouts, two bike cycling workouts, and two-run workouts. The athlete will be training for
six days for a week while Mondays will be rest days. During phase 1(stabilization) of the
training program (1-12) weekly volume will range between 3-5 hours on a daily basis.
During this phase one of the training program the following training exercises will be
undertaken to aid in improving the current fitness of the athlete;
Aerobic training exercise: This training exercise will be carried out to help in
stimulating the heart of the athlete towards adapting to changes in oxygen levels by becoming
more prominent and stronger through the training exercise thus supplying the body with
adequate amounts of oxygen. It involves an activity that makes a person to breathe quickly
like sprinting or lifting heavyweights. Aerobic exercise helps the heart to become more
efficient by pumping blood per beat to the other parts of the body, thus supplying the body
with sufficient oxygen. Besides, aerobic training exercise will help to remove lactic acid,
which is produced during running activity, and it usually causes fatigue (Medicine, 2019). In
this case, the athlete will be taking the following aerobic exercises during the training
sessions daily; spinning, cardio machines, cycling, swimming, kickboxing, dancing, and
aerobic classes. During the training program, heart rate will be used as a tool for measuring
and monitoring the intensity of training activity that will be determined by various
mathematical formulas that commonly used in estimating the maximum heart rate.
In addition to aerobic training, the athlete will undertake cardiorespiratory
performance training exercise. This training exercise program will help in building the
cardiorespiratory base and also enhance the conditioning of the body. These exercises should
be carried out repetitively with high intensity to ensure that the athlete is physically fit for
athletic sports.


Phases 2; 3 &4(Strength building phase)

Phases 2, 3 &4 will focus primarily on building strength for the athlete. This phase
will approximately take 16 weeks. The weekly volume will range between 6-7 hours. During
this phase, various balance training exercises will be carried out during the training program
to help the athlete in building strength. According to Medicine (2019), balance training
exercises represent one of the most fundamental components of an integrated training
program. According to various studies, poor posture, dysfunction of joints, and kinesthesia
are likely to lead to more significant imbalances. In this regard, it is essential to consider
balance training before designing an integrated training program for the athlete.
It is, therefore, imperative to understand that balance training exercises play a
significant role in improving the efficiency of neuromuscular muscles, stimulating joints and
muscular receptors, thus encouraging maximal sensory to the central nervous system. In this
case, to build the strength of the athlete, the following strength-building exercises will be
carried out in these phases;
Balance strength exercises; these exercises involve both eccentric and concentric act
of moving and balancing legs through a range of motions. The balance strength exercises
play an essential in building the strength of an athlete by enhancing neuromuscular efficiency
of human movement system (Medicine, 2019). Various movements need dynamic control of
our motions with isometric stabilization of mid-motion range. This exercise will help the
athlete to increase her speed. The balance strength exercise may involve single-leg squat,
single-leg squat touch down or even single-leg squat touchdown with an overhead press.
Through balance strength exercises, the athlete will be able to gain a sense of control
of joints and how the body moves. Besides, balance training exercise plays a vital role in
giving athletes more power since it enables them to learn on how to use the force of gravity

Besides, single-leg deadlift exercise can be carried out during this phase by the athlete
to strengthen her hamstring and glutes. Moreover, it will help in challenging the athlete
balance and thus forcing to pull her abs more tightly hence building more stability and
strength. If balance training exercises are performed with the greater intensity, they help
athletes to jump higher and run faster

Phase 5 & 6 (power exercises)

These phases will take approximately a duration of 8 weeks. In this regard, the athlete
will be required to undertake balance power exercises. A person performs the balance power
exercises by hopping from one foot to another or through performing hoping movements on
the same foot. (Medicine, 2019). This kind of exercise requires higher levels of eccentric
strength, vibrant neuromuscular efficiency as well as reactive stabilization of joints. This type
of exercises is carried out by hopping from one foot to another or hopping on the same foot
and holding the landing process for about 3-5 seconds. To implement the balancing training
exercises successfully, sports professionals are required to follow the program strategy
systematically to ensure safety and also enhance the effectiveness of the program. Balancing
training exercises will be selected for the athlete if she reaches the strength level of training
that is phase 2,3 &4.
Besides, the athlete will be required to carry out sprint exercises as this will help her
build power. Sprint exercises have a lot of benefits including; burning fats, building quads
and hamstrings, establishing athleticism as well as in building control.
Moreover, the athlete will be required to undertake sled pushed exercises which
should be combined with sprints. In this case, the athlete will be required to load a sled with
weight and then push the sled as fast as possible to develop legs power. Also, the athlete
should use both and lighter weights in her sled sprints. The athlete will be required to carry
out sprints between 10-20 yards. Perform 4-8 sets of these sprints to reap benefits of this

exercise. Also, the athlete will be required to perform Lunge jump power exercise. This
exercise is great, especially for individuals who do not have room to carry out training.
When carrying out the above exercises, the athlete will be required to perform 3-5 sets
of approximately 4-8 reps. When performing power exercises, the athlete is advised to
perform them with explosive anger. Besides, the athlete is advised to perform these exercises,
particularly at the start of her workout before commencing strength training exercises. Also,
the athlete will be required to take some time to rest in between sets and also ensure that she
perform power exercises when she is not exhausted.
In conclusion, A well established and design training program is beneficial and
significant for all athletes because training program helps them to attain greater gains in
techniques, fitness as well as in other areas if the training program is well designed,
structured and goal-oriented.



Medicine, N. A. (2019). Essentials of Sports Performance Training; 2nd Edition.