Kirsten Winkler

Kirsten, a triathlete, first came to me in October of 2000 (date of report, June 23, 2001). Following an initial consultation that included a fitness test (strength tests, flexibility tests, cardiovascular test, and body composition test), functional movement screen, and health and fitness goal sheet (which includes a lengthy medical screen), we came to the following goals.

First she is a triathlete looking to qualify for the Olympics; second she had no experience with weight training and was looking to improve her body composition and base strength as well as arm and back strength for the water portion of the triathlon. She was also looking to improve her flexibility and increase her aerobic fitness in the preseason. She had no
contraindications to strength training, signed the initial waiver, and completed the medical questionnaire that again showed no known problems that would be exuberated by a heavy resistance training program. Her beginning and ending stats are as follows:

Beginning date: 10/11/00 Ending Date: 5/30/01
Body Weight: 165 lbs. 160 lbs.
Bodyfat: 30.1% 18.3%
Chest: 38 in. 37.75 in.
Neck: 14.5in. 14.8 in.
Shoulder: 43.5in. 45.0 in.
Waist: 32 in. 33.25 in.
Hips: 41.0 in. 39.0 in.
Upper Thighs: 21.5 in. - R 23 in.- R
21.25 in. - L 22.75 in. - L
Calves: 13.5 in. - R 14.25 in. - R
13.75 in. -L 14.5 in. - L
Upper arms: 12.5 in. - R 12.75 in. - R
12.3 in. - L 12.6 in. - L

Her first couple of workouts with me consisted of very light weights and were basically clinics on proper lifting form. She is a very fast learner and picked up on even technical lifts like the deadlift and squat very quickly. By the second week we were
involved in real workouts with workout weights. Her strength training consisted of a 25 to 30 minute HIT workout and 10 to15 minute HIT cardio, with a 5 minute warm up preceding and a 15 minute stretch following each HIT session. Her
frequency was one workout every 7 days. She also has coaches for her running, swimming, and biking and was and still is heavily involved in those routines. Her weekly training schedule is very grueling and I have to be very careful of overtraining her. Her beginning workout schedule was a follows:

Monday: Run: 7 to 8 miles; Bike: 30 miles
Tuesday: Swim: 3500 yds.
Wednesday: Weights: 30 min.; Stretch: 15 minutes; Run: 5 miles
Thursday: Swim: 3500 yds.; Run: 9 miles
Friday: Swim: Drills; Bike: 6 X 10 minute sprints.
Saturday: Bike: 2 hrs. up Big Cottonwood Canyon
Sunday: OFF

Again I am just her strength coach, and although I have made some recommendations here and there, I have had to walk a fine line with the other information she is being given (she has had her swim coach for 6 yrs [and she is a friend of the family] and her father is her running coach). But when I have seen the signs of overtraining, that I have several times, I generally make her take two weeks off from lifting, and recommend several days rest, advice she doesn,t always
heed.

Now that we are in season I have cut her workouts back to 15 to 20 minute HIT routines with only 5 to 7 movements per session, and no HIT card. Her in-season training routine has otherwise stayed the same except for tapering proceeding
each triathlon. Her workouts with me consist of heavy basic lifts including squats, leg press, calf press, bench press, dips, pulldowns, rows, deadlifts, shoulder press, side bends, power cage isometric work, and weighted abdominal work. Two sample workouts taken from May and June of this year are as follows (all weights are in pounds):

May 30, 2001
LEG PRESS: 1st Set: 705 X 4 reps 1:10:48 TUT; 2nd Set: 815 X 3 reps 1:04:14 TUT - FAILURE
Cadence: 10+, 2 Iso. @ bottom, 5-
ROM: Full ROM, Legs bent to 90 degrees

CALF PRESS: 1st Set: 675 X 5 reps 0:44:37 TUT - FAILURE
Cadence: 3+, 2 Iso. @ top, 3-
ROM: Partial strong ROM, first 1.5 inches at top contracted position.

ONE ARM DUMBBELL ROW:
R Arm: 50 X 5 reps 1:46:37 TUT - FAILURE
L Arm: 50 X 5 reps 1:48:27 TUT - FAILURE
Cadence: 10+, 2 Iso. @ TOP, 5-
ROM: Full ROM

CLOSE GRIP CONTRACTED LAT HANG IN POWER CAGE (palms up): 1st Set: bwt (160 lbs) X 1 Isometric hold 0:48:16 TUT - FAILURE
Cadence: 0 - Isometric -no movement
ROM: Bottom 3 inches - Maximum Contraction

SMITH MACHINE BENCH PRESS: 1st Set: 175 X 4 reps 0:49:77 TUT - FAILURE
Cadence: 5+, 2 Iso. @ bottom, 5-
ROM: Partial strong ROM, first 4 inches from top contracted position.

SMITH MACHINE SHOULDER PRESS:1st Set: 140 X 9 reps 1:10:07 TUT - FAILURE
Cadence: 3+, 1 Iso. @ bottom, 3-
ROM: Partial strong ROM, first 2 inches from top contracted position.

June 6, 2001
POWER CAGE DEADLIFT: 1st Set: 145 X 6 reps 1:17:53 TUT; 2nd Set: 185 X 5 reps 1:10:23 TUT - FAILURE
Cadence: 5+, 2 Iso. @ bottom, 5-
ROM: Partial ROM, Top 5 to 6 inches of ROM.

CLOSE LAT PULLDOWN -UNILATERAL:
R Arm: 50 X 5 reps 1:59:36 TUT - FAILURE
L Arm: 50 X 3.5 reps 1:24:56 TUT - FAILURE
Cadence: 10+, 2 Iso. @ bottom, 6-
ROM: FULL ROM

PEC DECK: 1st Set: 65 X 5 reps 2:14:16 TUT - FAILURE
Cadence: 10+, 2 Iso. @ TOP, 6-
ROM: Full ROM
SUPER SETTED WITH

MACHINE DIP: 1st Set: 170 X 5.5 reps 0:59:49 TUT - FAILURE
Cadence: 5 +, 2 Iso. @ elbows flexed position, 5 -
ROM: Strong ROM Partials, 5 inches of movement.

MACHINE SIDE LATERALS: 1st Set: 40 lbs X 11 reps 1:07:06 TUT - FAILURE
Cadence: 6 -
ROM: FULL ROM - FULL NEGATIVE SET.

INCLINE BENCH CRUNCH - WEIGHTED: 1st Set: Bwt + 35 lbs. X 9 reps 2:05:41 TUT - FAILURE
Cadence: 5+, 3 Iso. @ bottom, 5-
ROM: Partial MID ROM, about 12 inches of movement @ Constant tension.

CABLE WRIST/FINGER CURLS: 1st Set: 60 X 9 reps 1:55:96 TUT - FAILURE
Cadence: 5+, 2 Iso. @ top contracted position, 5-
ROM: FULL ROM

You will notice from the workouts listed above that I have been doing mostly unilateral work for her lats and back. The reason is, as can be seen in her TUT stats, that the left arm is significantly weaker than her right arm. I noticed this in the first session
and have been working on it ever since. We seemed to have had it fixed following the first 2 months of training, went back to bilateral movement, and after a month I noticed her again favoring her right arm, so again have switched back to unilateral work in order to address this problem again. In the beginning we also did unilateral machine squats and bench to address similar issues with the legs, chest and triceps. Those problems have been alleviated, but her back issue keeps resurfacing, which leads me to believe there might be a problem with her swimming technique. Also of note is her exercising heart rate. On exercises where large amounts of muscle mass are involved (heavy bench, deads, leg press, and pulldowns) Kirsten has
hit heart rates of 177 to 180 bpms (polar heart monitor), and we have been able to maintain a "training" heart rate throughout most of her training session, within 20 to 30 bpm of the highest HR readings (1:00 to 1:30 min. rests between exercises provides some recovery). Kirstens resting heart rate is 56 bpm, and her max heart rate is 210 (self reported to me from data derived from a cardio training camp). While training with me in a high intensity fashion Kirsten has made
some amazing strides in strength, muscle size, and body compositional change. Some of the
highlights include:

Leg Press: Bilateral: 8 leg workouts 58% improvement in lifting weight.

January 16, 2001 - 1st time doing bilateral leg press movement 515 lbs for 5 reps and 1:27 TUT

May 30, 2001 - 815 lbs. for 4 reps and 1:04:14 TUT

Calf Press: Bilateral: 9 calf workouts 114% improvement in lifting weight

October 25, 2000 - 1st time doing bilateral movement 315 lbs for 17 reps and 1:35 TUT -was moving @ a 1+ 1 Iso. 1- cadence

May 30, 2001 - 675 lbs. for 5 reps and 0:44:37 TUT @ 3+ 2 Iso. 3- Cadence

Smith Machine Bench Press: Bilateral: 4 bench press workouts 21% improvement in lifting weight

Feb. 19, 2001 - 1st time doing bilateral movement 145 lbs for 5 reps and 1:12 TUT

May 30, 2001 - 175 lbs. for 4 reps and 0:52:77 TUT

Power Cage Deadlift: 7 deadlift workouts 51% improvement in lifting weight.

November 01, 2000 - 1st time going "heavy in this movement. 90 lbs for 8 reps and 1:43 TUT

May 30, 2001 - 185 lbs. for 5 reps and 1:10:23 TUT

During the 8 months we have been working together she has leaned out considerably and at times seemed to be growing right in front of my eyes. Her bodyweight has gone from 165 lbs. to 160 lbs... But her bodyfat (if it is to be trusted) has gone from 30.1% bodyfat to 18.3% bodyfat. Which, if correct, is a loss of 20 lbs. bodyfat and a gain of 15 lbs of lean muscle mass. By looking at her I would say that this is a correct analysis, as her legs have literally changed from normal to body builder quality in the time we have been training, but I put very little stock in body composition methods. However, considering she was bilaterally machine squatting 160 lbs at a 5+ 2 Iso. 5- cadence and is now leg pressing 815 lbs at 10+ 2 Iso. 5- cadence it
can be seen that a major change was taking place. Kirstens, upper body has also made some dramatic changes in appearance, her back, chest, arm, and shoulder development is amazing and I would dare say she is one of the genetic thoroughbreds,
with amazing recovery, that the late great Mike Mentzer used to speak of.

Kirsten has been competing in triathlons for a few years now and recently won a major overall in the female division down in St. George. She attributes this to her increased strength and better technique. She says she continually blows away her peers
when training together especially where leg strength is needed at the and of a bike hill climb or long uphill run. I believe her success is due to her change in body composition, better activity technique, increased strength, and lastly her God given genetic potential for her sport and athletics overall. No amount of proper training can replace the innate ability to excel in a sport, especially if that same gifted person is training correctly.

Kirsten's diet has also gone through some major transformation. In the beginning she was living on Mexican food, chips, and beer (sounds good doesn,t it), but I have since put her on a diet that consists of the following food choices.

RECOMMENDED DAILY CALORIE INTAKE
2700 K/CALS

A sample of the food choices included:
BREAKFAST
Starchy carbs pick one
1 cup oatmeal (cold, before cooking)
2 cups raisin bran
1 Whole wheat bagel
3 low fat granola bar
2 1/2 cups Wheat, Corn, or Rice Chex
1 1/2 cups lowfat granola
3 slices Whole Wheat Bread
2 lowfat Bran Muffins
Fruit pick one
1 large Banana
1 cup strawberries
1 cup canned peaches (in own juice)
1/2 cantaloupe
8 once Orange juice
8 once grapefruit juice
Meat/Egg pick one
Three large eggs (no more then 2- to -3 times per week)
4 ounce Turkey breast or Chicken breast
4 ounce lean Ham
Milk/Dairy pick one
1 cup skim milk
1 oz low fat cheddar (or preference of low fat cheese)
1/2 cup lowfat cottage cheese
1 Calorie Reduced lowfat yogurt (50 CALORIE)

MID-MORNING SNACK
1 apple
1 LargeV8

LUNCH
Sub Sandwich - Chicken Breast, Lean Turkey, Lean Chicken or Tuna (12 inch with cheese and all the vegetable toppings Very Light Mayo, mustard)
Ice Water

AFTERNOON SNACK
1 small piece of Fruit (1 apple, or 1 Peach, or 1 Plum, or 1 cup Grapes)
1 V8 vegetable juice (small)
1 Lowfat Low-Cal Yogurt

DINNER
Starchy carbs pick One (where two are listed you can mix one from each
category or item)
Pasta - 2 ounce dry weight
Potatoes - 2 Medium sized
2 small Tortilla
2 cup Black or fatfree Refried Beans
2 slice Whole Wheat Bread
2 Lowfat Blue Berry Muffins
Fruit pick one
1 cup strawberries
1/2 cantaloupe
1 cup black berries or raspberries
Meat pick one
4 once lean Turkey Breast
4 ounces Chicken Breast
4 ounces Trout, Salmon, Fresh Tuna, or Halibut
Milk/Dairy pick one
2 cups skim milk
2 oz low fat cheddar (or preference of LOWFAT cheese)
2 cups lowfat cottage cheese
1 cup ice milk or low fat ice cream
Vegetable - eat as much as much as you want unless specified.
Pasta Sauce - 1/2 cup
Carrots
Dinner Salad - light or vinaigrette dressing ONLY
Brussel sprouts
Spinach
Chard
Collard Greens
Starchy Squash - 1/2 cup
Fresh Tomatoes

SUPPLEMENTS
1 Multivitamin

Water/ Soft Drinks
Drink 64 to 128 ounces of water per day
Keep Soft Drinks to a minimum, due to caffeine and sugar

I am still continuing to train Kirsten through the regular season (until September 2001) and beyond. While in season we have switched to a maintenance mode of one workout every 1.5 to 2 weeks (mostly due to her busy schedule and amazing amount
of extra training activity). Once the season is over I will reassess her and make continued changes in her exercise protocol and diet to bring her weaknesses up with her strengths.