1. Personal Fitness Planning
6 week program

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

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

4. 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

5. 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

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

7. 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

8. 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

9. 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

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

11. 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

12. 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

13. 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)

14. 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

15. 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