CPRP PT PLAN BUILDING

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CPRP PT PLAN BUILDING
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Objectives

• 1. Identify the variables of training (FITT)
• 2. Identify the principles of training
  (PROVIRRBS)
• 3. Explain the general concept of periodization

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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)

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FITT Examples
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PROVIRRBS-Acronym for the Principles of Training
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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 time that exceed day
  to day normal demands

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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)

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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

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Periodization

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• 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.

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Basic Principles of Periodization

• Base 4-8 weeks low level progression of
  intensity volume, incorporating a variety of
  exercises
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• Build 4-10 weeks - gradually increase
  progression of intensity and/or volume
  incorporate exercise specificity
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• Peak (aka taper or pre competition) 1 to 2
  weeks immediately prior to event
• or competition reduce volume,
  intensity high, event specific movement
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• Recovery 1-3 weeks, reduced volume intensity,
  rest, variety of exercises

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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.
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• 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

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Periodization

• Resistance athletes typically have a hypertrophy
  phase, then build phase, then maximal strength or
  maximal power phase.
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• For some athletes with a season, there can be a
  maintenance or competition phase with somewhat
  reduced volume and active recovery after
  competitions/games.
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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

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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
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Administrative Guidelines

• Formation/ Accountability Times
• Accountability Plan
• Exercise Leader Plan
• Warm-up and cool-down policy
• Other Training Guidance

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Unit Fitness Training Should- Complement
units training schedule- Incorporate FITT and
PROVIRRBS- Include periodization- Incorporate
METL and commanders guidance
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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