CPRP PT PLAN BUILDING
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CPRP PT PLAN BUILDING. Objectives. 1.Identify the variables of training (FITT) 2.Identify the principles of training (PROVIRRBS) 3.Explain the general concept of periodization. F.I.T.T. Acronym for the Variables of Training. Frequency - Number of workouts/week

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CPRP PT PLAN BUILDING

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Cprp plan development

CPRP PT PLAN BUILDING


Objectives

Objectives

1.Identify the variables of training (FITT)

2.Identify the principles of training (PROVIRRBS)

3.Explain the general concept of periodization


F i t t acronym for the variables of training

F.I.T.T. Acronym for the Variables of Training

  • Frequency - Number of workouts/week

  • Intensity – Speed or resistance as a % of max

  • Time - Duration (# of reps, distance, time)

  • Type - Mode of exercise (run, weights, swim)


Cprp plan development

FITT Examples


Provirrbs acronym for the principles of training

Regularity

Progression

Variety

Recovery

Overload

Specificity

Balance

Realism

Individualism

PROVIRRBS-Acronym for the Principles of Training


Provirrbs training principles continued

PROVIRRBS--Training Principles (continued)

  • Progression:

    • start training at level appropriate for initial fitness assessment

    • gradually increase as body adapts to the training

  • Regularity – 2-3 times/week

  • Overload - intensity and/or timethat exceed day to day normal demands


Provirrbs principles of training continued

PROVIRRBS-Principles of Training (continued)

  • Variety:

    • equipment, exercises & activities

    • avoid boredom, increase motivation (adherence), reduce risk of overuse injuries

  • Individualism:

    - know your capabilities/limitations

    - maintain strengths/work on weaknesses

  • Recovery:

    • optimal time for sleep and reduced activity

    • heal from stress of training (rebuilding tissue, replenishing stored energy)


Provirrbs principles of training continued1

PROVIRRBSPrinciples of Training (continued)

  • Realism:

    • training plans and goals must make sense given time and resources available

    • failing hurts motivation and adherence

  • Balance:

    • between all 5 components (F, CR, MS, ME & BC)

    • between push and pull movements at each joint

    • between upper-body and lower-body

  • Specificity:

    • training demands must emphasize exact areas of desired improvement

    • movement velocity and patterns, muscle groups, energy systems, ranges of motion


Periodization

Periodization

Periodization is the concept of “backplanning” and using a calendar to train for a particular specific athletic event. It is commonly used by elite and amateur athletes from virtually all sports.


Basic principles of periodization

Basic Principles of Periodization

Base – 4-8 weeks – low level progression of intensity & volume, incorporating a variety of exercises

Build – 4-10 weeks - gradually increase progression of intensity and/or volume; incorporate exercise specificity

Peak (aka taper or pre competition) – 1 to 2 weeks immediately prior to event

or competition; reduce volume, intensity high, event specific movement

Recovery – 1-3 weeks, reduced volume & intensity, rest, variety of exercises


Periodization1

Periodization

  • Avoid increasing both volume & intensity in any one week.

  • Limit increases in volume or intensity to than 10%/week if deconditioned.

  • Limit increases in volume or intensity to 1-3%/week for highly conditioned athletes.

  • Limit volume to 40-60% during peak week; maintain high intensity

  • Rule of thumb for peak time for elite athletes – 14 days/running, 10 days/cycling, 7 days/swimming.

  • Incorporate a lighter (recovery/rest) week every 3rd - 4th week during the base and build weeks cycles


Periodization2

Periodization

Resistance athletes typically have a hypertrophy phase, then build phase, then maximal strength or maximal power phase.

For some athletes with a “season”, there can be a maintenance or competition phase with somewhat reduced volume and active recovery after competitions/games.


Cprp plan development

Be sure to include

Recovery!

Start of next Training

Cycle: Season/Day

End of Activity:

Season/Day

  • Injury Rehabilitation

  • Rest

  • Maintenance of General

  • Strength/Endurance

  • Adaptation to Stress from Training

  • Days to Weeks

  • Active Recovery


Cprp plan development

DAILY-WARM

UP/COOL DOWN

STRETCHING

2-3 TIMES/WEEK

3-5 TIMES/WEEK

3-5 TIMES/WEEK

HIGH

LOW

2 MIN

LOW

HIGH

0 - 1 MIN

70-90% OF MAX HR

TENSION

NOT PAIN

25

MINUTES

MINIMUM

30

SECS STRETCH

LONG

SHORT

distance runs,

wind sprints,

flak-vest runs,

last man up

runs, intervals,

fartleks, relays, circuits guerilla drills, hill repeats

log drills,

sandbags,

water jugs

buddy squats,

litter relays,

weight

training

obstacle courses,

circuits, pull-

ups, push-ups,

dips, sit-ups,

stairs, rope climb, relays, sandbag/ water jug circuits

STATIC

PASSIVE

P.N.F


Administrative guidelines

Administrative Guidelines

  • Formation/ Accountability Times

  • Accountability Plan

  • Exercise Leader Plan

  • Warm-up and cool-down policy

  • Other Training Guidance


Cprp plan development

Unit Fitness Training Should:- Complement unit’s training schedule- Incorporate FITT and PROVIRRBS- Include periodization- Incorporate METL and commander’s guidance


Cprp plan development

“Nations have passed away and left no trace, and history gives the naked cause of it - one single, simple reason in all cases; they fell because their people were not fit.”Rudyard Kipling


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