Calculations: Calculate the client's target heart rate using the Karvonen formula.
Training Program: Design a full 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. This is an opportunity for you to demonstrate your full comprehension of the information and concepts discussed throughout the course. List the types of exercise, duration, sets, reps, rest intervals, and so on.
Client Profile: Clark Kent
Age: 17
Gender: Male
Resting Heart Rate: 55 bpm
Height: 5'11"
Weight: 165 lb
Body Fat Percentage: 15%
Background and Goals: Clark is a junior in high school and is eager to gain some muscle mass and strength before his final football season next year. He knows very little about nutrition and his diet consists primarily of processed foods (i.e., fast food, cafeteria food, etc.). He eats two or three meals per day on average. Clark's training regimen has been sporadic and inconsistent recently, so he is coming to you for help. He is anxious to be at his best by the start of his senior season, which is three months away.