Could you suggest a 6-week program for a 15-year old girl who is going on a mountain trekking to the Himalayas with her classmates?
Without an individual assessment it would be very difficult to design a specific 6-week program. One of the better known certification bodies, the National Academy of Sports Medicine, has designed a programming system (Optimum Performance Training method) for all goals based on the science of human movement.
The OPT method provides fitness professionals an organized planned progression over a period of time. One of the main objectives of a training program is to systematically achieve improved physical, physiological, and performance adaptations. To achieve consistent results, health and fitness professionals must plan an integrated training program that progresses in a logical manner and features:
- Core stabilization training
- Neuromuscular stabilization training (balance)
- Reactive stabilization training
- Functional strength training
- Speed training
- Flexibility training
Our suggestion to you: Utilize the six training components listed above as the foundation for your program design. Always apply an INTEGRATED approach (use all six training components) and base the exercise selection on a complete kinetic chain assessment. For more information on assessments and program design please see the many articles posted on our web site - use the keyword search to find these articles.