Action Plan- Training Flashcards
1
Q
What types of training will be performed?
A
- Free weights
- Plyometric
2
Q
What are the FITT principals?
A
Frequency, Intensity, Time, Type F- low rep for max, high for explosive I- high intensity for both T- Short time for max, longer for Plyometric T- free weight, plyometric
3
Q
What are SPORT principals? What is the S?
A
Specific, Progression, Overload, Reversibility, Tedium
S- focus on chest, shoulders as lower body not required
4
Q
What is the P?
A
- Look to increase the weight over time for max training rather than the reps.
- Increase the weight and the power in plyometric
5
Q
What is the O?
A
O- increase the weight and train until fatigue. Cause the DOMS and the improvement of muscles
6
Q
What is the R?
A
R- look to train regularly in order to progress on previous training. No long rest periods to prevent muscle deterioration.
7
Q
What is the T?
A
T- Change the exercises and vary them in order to prevent tedium. Possibly incorporate cycles.
8
Q
If the desired adaptations aren’t occuring?
A
- Increase the weight
- Increase the reps
- Focus on technique
- Change diet, high protein, Creatine supplements
