National Academy of Sports Medicine - Optimum Performance Training
	Ken Johnson, Certified Personal Trainer				www.3-Fitness.com
Name:	Mary Smith			Date:	10-Nov-03		Phase:	IST - 4 weeks, 3x/week
								End 12/7/03
Subjective:	Improve Triathlon times in 2004
Objective:	Lumbo-Pelvic-Hip Complex Postural Distortion
Warmup:		SMR:	Calf							Notes:
			Hamstring
			Quad
			Gluts
			Lower back
		Flexibility:	Corrective		Hold for 20-30 sec; 2-3 reps					Flex - draw in abs
										before initiating
		Exercises:	Gastrocnemius
			Seated Ball Hamstring Stretch
			Erector Spinae Cross Leg
			Pertoral Wall Stretch
			Sternocleidomastoid
		Cardio:	Bike			Time:	5 minutes
Core / Balance				Sets	Reps	Intensity	Tempo	RI
1	Prone Iso Abs			2 to 3	8 to 12	60-70%	4-2-1	45 seconds		Or Circuit
2	Floor 2 Leg Bridge			2 to 3	8 to 12	60-70%	4-2-1	45 seconds
3	Ball Crunch			2 to 3	8 to 12	60-70%	4-2-1	45 seconds
4	Single Leg Balance			2 to 3	8 to 12	60-70%	4-2-1	45 seconds
5	Multiplane 1 leg Balance Reach			2 to 3	8 to 12	60-70%	4-2-1	45 seconds
6
Power				Sets	Reps	Intensity	Tempo	RI		RNT = 3-5 sec Hold
1	Step Up with Stablilization			2 to 3	5 to 10	60-70%	4-2-1	60-90 seconds
2	Horizontal Jump			2 to 3	5 to 10	60-70%	4-2-1	60-90 seconds
3
Strength	Exercises			Sets	Reps	Intensity	Tempo	RI		Notes:
Total Body	Step Up, Balance to Overhead Press			2 to 3	12 to 20	60-70%	4-2-1
										Circult -
Chest	Ball Push Up			2 to 3	12 to 20	60-70%	4-2-1			60-90 sec between
	Ball 2 Arm DB Chest Press			2 to 3	12 to 20	60-70%	4-2-1			Sets
Back	Ball DB Row			2 to 3	12 to 20	60-70%	4-2-1
	Single Leg DB Row			2 to 3	12 to 20	60-70%	4-2-1
Shoulders	Ball Alternate Arm Prone Military Press			2 to 3	12 to 20	60-70%	4-2-1
	Single Leg 1 arm PNF			2 to 3	12 to 20	60-70%	4-2-1
Biceps	1 Leg DB Curls			2 to 3	12 to 20	60-70%	4-2-1
	Squat to Curl			2 to 3	12 to 20	60-70%	4-2-1
Triceps	Ball DB Tricep Extensions			2 to 3	12 to 20	60-70%	4-2-1
Legs	Single Leg Squat			2 to 3	12 to 20	60-70%	4-2-1
	Step up to Balance			2 to 3	12 to 20	60-70%	4-2-1	60-90 sec
Cool-Down		SMR:	Calf
			Hamstring
			Quad
			Gluts
			Lower back
		Flexibility:	Corrective		Hold for 20-30 sec; 2-3 reps
		Exercises:	Gastrocnemius
			Seated Ball Hamstring Stretch
			Erector Spinae Cross Leg
			Pertoral Wall Stretch
			Sternocleidomastoid