Action Plan- Training

Question 1

What types of training will be performed?

Answer 1

• Free weights

- Plyometric

Question 2

What are the FITT principals?

Answer 2

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

Question 3

What are SPORT principals? What is the S?

Answer 3

Specific, Progression, Overload, Reversibility, Tedium

S- focus on chest, shoulders as lower body not required

Question 4

What is the P?

Answer 4

• Look to increase the weight over time for max training rather than the reps.
• Increase the weight and the power in plyometric

Question 5

What is the O?

Answer 5

O- increase the weight and train until fatigue. Cause the DOMS and the improvement of muscles

Question 6

What is the R?

Answer 6

R- look to train regularly in order to progress on previous training. No long rest periods to prevent muscle deterioration.

Question 7

What is the T?

Answer 7

T- Change the exercises and vary them in order to prevent tedium. Possibly incorporate cycles.

Question 8

If the desired adaptations aren’t occuring?

Answer 8

• Increase the weight
• Increase the reps
• Focus on technique
• Change diet, high protein, Creatine supplements