Garry Owen CDT Roger Kang CDT Duk Lee CDT Theodore Yost CDT Michael Zhou

Progression Stated Goals: Low Intensity Cardio: Increase average to 80% Lower Body Strength: Increase average to 85% Upper Body Strength: Increase average to 85% Our plan included progression by steadily increasing our weights on bench and squats. Also, during our cardio workouts, our group pushed for faster time each time

Regularity During the duration of our physical training plan, our group maintained regularity by training average of 4 times a week. With 10 workouts, 5 of which were low intensity cardio, our group hit our biggest weakness.

Overload To improve our low intensity cardio, our group added two high intensity cardio workouts. Result: Improvement on our low intensity cardio scores. For squats and bench, our group did not overload. The reasons behind this were: Risk for injury Lack of time to sufficiently increase muscle mass/strength Focus on neural recruitment instead

Variety As a group we focused on our weaknesses Bench, Squat, Low intensity cardio There was a good variety in terms of low intensity Our workouts included stair master, Lee gate run, 5 K run, and bike rides. There should have been more variety in terms of the bench and squat Maybe dumb bell press and decline/incline bench Maybe stair workouts and leg press

Individualism Our plan did take into account that 2 of our members were weak in bench and squat. Duk taught them how to properly execute the bench press and designed a thorough bench workout plan Teddy taught them how to properly execute the squat and designed a squat workout We all had a weakness with low intensity cardio so we worked on improving that as a group.

Realism Our plan was realistic We believed when making the plan that we would actually be able to follow through with it. We made it work well with our busy schedules with no morning workouts or over the top crossfit workouts. For half of our group our plan did result in the desired training effect of improving on the squat and bench. We did not reach what we desired in terms of low intensity cardio.

Recovery Low intensity cardio (32% to 51%) Runs 1 day of rest At least 3 in between interval runs Bike machine No scheduled rest – not intended to overload Followed up by a stairmaster and an interval run Bench (47% to 76%) and Squat (51% to 79%) 5 days of rest

Balance 9 workouts total 3 - Low Intensity Cardio 2 - Bench Press and Squat 4 – Mixed cardio and lift/calisthenics All - Flexibility (as an extension of the cool-down)

Specificity Only 3/9 – Low Intensity Cardio (weak point) Most significant gains Bench – 29% increase (goal: 38%) Squat – 28% increase (goal: 34%) Less significant gain Low Intensity Cardio – 19% increase (goal: 48%)

Peer Learning/Team Work We were able to learn the proper forms and ways of doing workouts from the member who had the better understanding about each workout. We learned that peer pressure can help to push people to go beyond their limits. It was much safer to wok out with the team because of the more supervision. We learned that some are faster than others in improving.

Analysis of Initial Performance

Analysis of Final Performance

Training Schedule: Month

Analysis of Initial Performance (Scaled Scores)

Analysis of Initial Performance (Weighted Scores)

Analysis of Final Performance (Scaled Scores)

Analysis of Final Performance (Weighted Scores)