1. CPRP PT PLAN BUILDING

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

3. 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)

4. FITT Examples

5. Regularity Progression Variety Recovery Overload Specificity Balance Realism Individualism PROVIRRBS-Acronym for the Principles of Training

6. 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

7. 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)

8. 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

9. 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.

10. 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

11. 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

12. 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.

13. 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

14. 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

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

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

17. “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