Personal Fitness Planning 6 week program

The Steps Needs Analysis Create S.M.A.R.T. Goals Exercise Selection Training Frequency Exercise Order Volume

But First... Key Principles to keep in mind with ANY training: SAID Principle FITT Principle Progressive Overload Adaptation/Recovery Reversibility

General Principles SAID FITT(E) Specific Adaptation to Imposed Demands when placed under stress, the body will make adaptations to help it cope with that specific stress this is why it is important to have balance and variation in your training FITT(E) Frequency - how often Intensity - how hard Time - how long Type - what Enjoyment - important for adherence

General Principles Progressive Overload Recovery Reversibility Overload- must reach fatigue or failure in the reps given to see improvement. Progression - gradual increase in activity or intensity as the body adapts So progressive overload is the gradual increase in demands placed on the body to continue to see improvements in fitness Usually every 1-2 weeks Recovery Adaptation occurs when the body is at rest, not during training itself So it is important to give the body time to adapt and recover and to fuel your recovery with proper nutrition Reversibility Use it or lose it! Effects of training, if not maintained, will gradually reduce at approx. ⅓ the rate of acquisition

Needs Analysis 2 stage process that includes: Fitness assessment Evaluation of the sport/activity movement patterns physiological analysis - strength/power/endurance

2. Create S.M.A.R.T. Goals 2-3 Outcome goals For each outcome goal come up with 1-2 process goals you will use to achieve it. Anticipate barriers/obstacles Create plans to overcome them

Exercise Selection Based on your goals and your needs analysis what general fitness components and/or muscle groups will you need to emphasize in your training? Resistance Training: Core exercises (multi-joint, large muscles) Assistance exercises (single joint) Power exercises Think about movements that are key to your sport/activity Cardio Training: Aerobic or anaerobic? Consider intensity, duration, and impact on the body

Training Frequency Factors to consider: Training status (beginner, intermediate, advanced) Sport season (pre-season, in-season, off-season) Exercise type 48hrs rest between resistance training sessions (for the same muscle group) balancing training for different fitness components Other training and activities

Training Frequency Training Status Frequency Guidelines (per week) Beginner Intermediate Advanced 2-3 3-4 4-7

Training Frequency Off-Season begins immediately after competitive season ends training usually high volume with moderate intensity Pre-Season transition toward competitive season (2 months-weeks prior) volume still high but training starts to lean towards the technical, skill aspects of the sport. In-Season maintenance phase relatively low volume with high intensity

Exercise Order Decisions are based on how one exercise affects the quality of effort or the technique of other exercises There are several options when ordering exercises: Power - Other Core - Assistance Alternating Upper - Lower Alternating Push - Pull Supersets and Compound Sets

Exercise Order For resistance training be sure you have all the major muscle groups represented: Chest pecs Back upper, lower, mid Arms biceps, triceps, forearms Shoulders deltoid Legs quads, hamstrings, lower leg, hip/glute Core abdominals, obliques, back (spine)

Volume Strength Endurance Hypertrophy Power Load Sets/Reps Rest 60-70% < 70% 70-85% 30-60% (upper) 0-60% (lower) Sets/Reps 2-6 sets 1-8 reps (for advanced) 2-4 sets 10-25 reps 3-6 sets 1-12 reps 1-3 sets 3-6 reps Rest 2-3 min 30 sec - 1 min 2-3 minutes

Volume For cardiovascular training the following factors should be taken into consideration: Duration (time) Distance Speed / RPMs Incline / Level Intervals (anaerobic) work to rest ratio