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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1. Identify the variables of training (FITT)
2. Identify the principles of training (PROVIRRBS)
3. Explain the general concept of periodization
IndividualismPROVIRRBS-Acronym for the Principles of Training
- know your capabilities/limitations
- maintain strengths/work on weaknesses
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.
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
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.
Start of next Training
End of Activity:
0 - 1 MIN
70-90% OF MAX HR
last man up
fartleks, relays, circuits guerilla drills, hill repeats
stairs, rope climb, relays, sandbag/ water jug circuits
Unit Fitness Training Should:- Complement unit’s training schedule- Incorporate FITT and PROVIRRBS- Include periodization- Incorporate METL and commander’s guidance
“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