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A training plan template provides a springing board for a trainer to create a structured training plan.
Training plan templates can be used by trainers in the field of workouts, project training, specific program training, or vocational training. A printable exercise log is very useful for helping you keep track of your accomplishments and progress. Use this Exercise Log spreadsheet to track your daily fitness and strength training progress, as well as your daily weight, hours of sleep, and daily calorie intake. One Rep Max (1RM): See the Workout Chart for information about calculating your one-rep max.
Light: You can sing loudly while performing the activity (don't do this at the gym or people will get annoyed and thing you're crazy).
The goal of the Army's physical fitness program is to improve each soldier's physical ability so he can survive and win on the battlefield. Commanders should not be satisfied with merely meeting the minimum requirements for physical training which is having all of their soldiers pass the APFT. Commanders must develop programs that train soldiers to maximize their physical performance. When planning a physical fitness program, the commander must consider the type of unit and its mission. Improve the unit's overall level of strength by ensuring that all soldiers in the unit can correctly perform at least one repetition with 50 percent of their bodyweight on the overhead press using a barbell. Improve the unit's average APFT score through each soldier obtaining a minimum score of 80 points on the push-up and sit-up events and 70 points on the 2-mile run.
Decrease the number of physical training injuries by 25 percent through properly conducted training. With the training objectives established, the commander and MFT are ready to find the unit's current fitness level and measure it against the desired level. By assessing the unit's fitness capabilities and comparing them to the standards defined in training objectives, leaders can determine fitness training requirements. At the end of a well-planned and executed PT session, all soldiers should feel that they have been physically stressed.
The key to evaluating training is to determine if the training being conducted will result in improvements in physical conditioning.
Total fitness should be reinforced throughout each soldier's career by classroom instruction. Yet another error is failing to strike a balance in a PT program between CR endurance training and muscular endurance and strength training.
The following sample program shows a commander's thought processes as he develops a 12-week fitness training program for his unit. Captain Frank Jones's company has just returned from the field where it completed an ARTEP. First, they analyzed the recently completed ARTEP and reviewed the ARTEP manual to find the most physically demanding, mission-oriented tasks the unit performs. Captain Jones determined that the major PT emphasis should be to improve muscular endurance and strength.
Improve the unit's road marching capability so that 100 percent of the unit can complete a 12-mile road march with a 35-pound load in at least 3.5 hours.
The MFT also recommended that the unit be assessed in the following areas: road march performance, strength, flexibility, substance abuse, and profiled soldiers.
Eighty-eight percent of the company finished the 12-mile road march with a 35-pound load in under 3 hours 30 minutes. A formation toe-touch test revealed that over half the company could not touch their toes while their knees were extended. Training requirements are determined by analyzing the training results and the data obtained from the unit assessment. Units will do flexibility exercises during the warm-up and cool-down phase of every PT session. Each soldier will do 8 to 12 repetitions of bent-leg, sandbag dead-lifts at least two times a week to develop strength. Once all training requirements are identified, the next step is to use them to design fitness tasks which relate to the fitness objectives. An example of designing fitness tasks is provided in Figure 10-3 by using the activities which might occur during one week of physical training. The collective tasks for the unit are to perform the following: develop muscular endurance and strength, improve CR endurance, and improve flexibility.
The leader's tasks are to organize and supervise all strength- and muscle endurance-training sessions and CR training sessions so as to best meet all related fitness objectives. High priority is given to training those muscles and muscle groups used in mission-essential tasks.
All the principles of exercise, to include regularity, overload, recovery, progression, specificity, balance are used. In a similar manner, the leader would ensure that the guidelines and principles outlined in this and earlier chapters are used to organize training sessions for improving CR endurance and flexibility. As CPT Jones developed his program, he made sure he used the seven principles of exercise. CPT Jones's step-by-step process of developing a sound PT program for his unit is an example of what each commander should do in developing his own unit program. Health Reporter works with your copy of Microsoft Word to give you complete control over the design and content of your health appraisal reports and exercise program worksheets. I am a sports performance coach with my masters in biomechanics and I run an athletic performance enhancement business in California. But once you set up your template, and add any tests of your own, Health Reporter is very fast to work with.
I've been playing with the Health Reporter 5 beta you sent me and I have to say I'm pleased. I like its ease of use…Thank you for great exercise evaluation software, and continue your good work! The only difference is the special codes it contains to indicate where appraisal data should go. But the style and content is entirely under your control, in Microsoft Word, just like any Word document. While many top-tier teams suffered the fate of an early exit in the World Cup 2010, this quadrennial event continues to provide a significant boost to the world’s most popular sport. Gain exposure and understanding of the sport and its rules by watching higher-level practices (top tier universities if possible) and international matches. Never miss the opportunity to gather information by interviewing top-level coaches and athletes. Using a stopwatch, calculate the average work-to-recovery ratios for each specific position throughout an entire game.

Given the large field dimensions and duration of a regulation game, many believe soccer is primarily an aerobic sport, when in fact it is not. However, it is the constant stop-and-start nature (change of intensity) of the game that renders it primarily anaerobic. Identify the health- and skill-related parameters of fitness you will need to train to improve performance, and sequence how you plan to address each one (Figure 1).
Talk to medical staff to identify prevalent injuries as your program should target strengthening or stretching areas that are susceptible to injury. Step Two: Conduct Relevant AssessmentsThe ACE Integrated Fitness TrainingTM (ACE IFTTM) Model offers both functional and physiological assessments. Evaluate both time and success in completing a circuit of multi-directional stop-and-starts with directional changes, interspersed with explosive jumps (headers), get-up and go’s (fall to ground, explode back to feet to pursue), and precise kicks of varying distances to targets within a specified time-period that resembles the average work intervals observed during a game.
Traditional periodization models incorporate specific training phases that systematically prepare the athlete for their competitive season. Soccer is essentially a closed-kinetic-chain, multi-joint and multi-planar dynamic sport where the body continuously generates forces (unload), withstands the effects of gravity (stabilize) and tolerates all reactive forces (load) to achieve movement success. Joints lacking appropriate levels of mobility force compensation within the more stable joints, which in turn promotes dysfunctional movement and increased injury potential. Promoting proximal stability first (core function and static balance) that then facilitates more distal mobility.
Restoring normal neural and physiological function within the tightened and weakened muscles to promote proper movement mechanics. Using the information gathered from your movement screens, devise a systematic approach to training movement. Step One: Build a static base of support by improving the mechanics of performing the primary movement patterns (bend-and-lift, single-leg, pushing, pulling and rotational).
The quantity of muscle overload selected for endurance, strength and maximal strength is derived from the needs assessment of your athlete(s). While muscle endurance serves to build a foundational platform to sustain 90 minutes or more of continual muscle action, it is strength and maximal strength training that are vital to the development of power in soccer. Your training programs should initially follow a linear periodization model, then transition to undulating or non-linear periodization models when your athlete’s body is adequately prepared. Before use of any NO Supplement you are unfamiliar with or know nothing about, discover it’s medicinal properties first. In fact, fitness boot camp is a special weightless camp that can be arranged for women, men or children.
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This helps improve the experience of the entire training session, for both the trainer and the trainees. They are made either in Microsoft Word or Microsoft Excel format and can be printed for Business plans. Physical fitness includes all aspects of physical performance, not just performance on the APFT. According to FM 25-100, the goals should provide a common direction for all the commander's programs and systems. The commander, as tactician, and the MFT, as physical fitness advisor, must analyze the METL and equate this to specific fitness objectives. Another way is to have the soldiers road march a certain distance within a set time while carrying a specified load.
They identify what has to be done to correct all deficiencies and sustain all proficiencies. Individual tasks are activities that an individual soldier must do to accomplish the collective training task.
Leader tasks are the specific tasks leaders must do in order for collective and individual training to take place.
Identifying the necessary equipment, facilities, and training aids during the planning phase gives the trainer ample time to prepare for the training. Leaders must emphasize the development of all the fitness components and follow the principles of exercise and the FITT factors.
They should also understand the objective of the training session and how it will help them improve their fitness levels. They evaluate how the training is performed by monitoring its intensity, using THR or muscle failure, along with the duration of the daily workout.
In addition, imbalances often stem from a lack of variety in the program which leads to boredom.
It showed that the commander was aware that the unit's tasks require muscular endurance and strength and cardiorespiratory fitness. He based this on his unit's mission, training schedule, available resources, and on his commander's guidance and objectives. Each soldier will score at least 80 points on the push-up and sit-up events and 70 points on the 2-mile run. The next step is to compare this data to the standards identified in the training objectives. In developing the fitness tasks, CPT Jones must address collective, individual, and leader tasks as well as resources required.
By accurately listing the fitness tasks that must be done and the resources required to do them, the subsequent step of developing a training schedule is greatly facilitated. Similarly, the leader must organize and supervise all warm-up and cool-down sessions to best meet the fitness objectives for the development and maintenance of flexibility.
This phase includes the evaluation of performance, assessment of capabilities, and feedback portions of the training management cycle. To help soldiers reach adequate overload as they improve, the program is made gradually more difficult. When commanders use a systematic approach to develop training, the planning process bears sound results and the training will succeed.
Health Reporter includes pre-made exercise program worksheet templates (which you can customize).
As a conditioning coach, never let this limit your ability to accept the challenge of training athletes for this or any other sport.
Ten percent to 20 percent of the volume of work performed during a game utilizes the phosphagen system, 60 percent to 70 percent utilizes the fast glycolytic system, leaving 20 percent to 30 percent of the volume of work performed to rely upon the oxidative pathway.
Outside of superficial lacerations and bruising from incidental contact, lateral ankle sprains and knee injuries are probably the most significant.
Considering the variety of fitness parameters that need to be addressed, select assessments that are relevant with respect to timing and training objective. During this phase, it is also important to develop your training macrocycle or overall template for the training program.

For example, Bompa’s periodization model includes Preparatory, Competitive and Transition phases, each aiming to achieve unique objectives that tend to coincide nicely with the training phases of the ACE IFT Model (Table 1). Neas There are so many different things going around on weight loss and diets that you may be confused with all the information.
If you also want to have an answer to this question, then you have to know that fitness boot camp is able to take your workout to the next level. You have to know that fitness camps are training programs that are designed for people during their vacations for reasonable prices. The right kind of Training Plan Templates can help a trainer build an awesome training program that will benefit many people. I'd recommend using the template so that you can save a copy of your exercise plan and make changes easily as you increase your strength and endurance or change exercises.
Leaders must understand the principles of exercise, the FITT factors, and know how to apply them in order to develop a sound PT program that will improve all the fitness components.
The wise commander also uses his PT program as a basis for building team spirit and for enhancing other training activities. An example of a goal is as follows because the exceptional physical fitness of the soldier is a critical combat-multiplier in the division, it must be our goal to ensure that our soldiers are capable of roadmarching 12 miles with a 50-pound load in less than three hours. Any quantifiable, physically demanding, mission-essential task can be used as an assessment tool. Fitness tasks establish priorities, frequencies, and the sequence for training requirements.
These will involve procuring resources, the setting up of training, education of individual soldiers, and the supervision of the actual training. The early identification and acquisition of resources is necessary to fully implement the training program.
Ideally, it should include three cardiorespiratory and three muscular conditioning sessions each weeks. Soldiers must understand why the program is organized the way it is and what the basic fitness principles are. Classroom instruction in subjects such as principles of exercise, diet and nutrition, tobacco cessation, and stress management should be held at regular intervals. When all soldiers must run at the same pace as with a unit run, many do not receive a training effect because they do not reach their training heart rate (THR).
The principles of exercise are described in Chapter 1, and their application is shown in the sample program below. When performance is less than the established standard, the problem must be addressed and corrected. To improve cardiorespiratory endurance, they must do ability-group runs, interval training, road marching, and they must calculate their THR and monitor THR when appropriate. The emphasis is on building muscular endurance and strength in the skeletal muscular system because of the many lifting tasks the unit must do. The sand-bag lifting and weight training programs help develop muscular endurance and strength. Soldiers progress in their CR workout by increasing the time they spend at THR up to 30 to 45 minutes per session and by maintaining THR. For strength and muscular endurance training the soldiers use weight circuits, sandbag circuits, and PREs.
Soldiers will spend at least two to three days a week working each of the major fitness components. Your initial assessments should focus upon posture and foundational movement efficiency (stability-mobility relationship) and the foundational elements of balance and aerobic efficiency (Ventilatory Threshold One or VT1).
Our exercise logs let you record both aerobic and strength training exercises and come in either a 2-day or 3-day format. Training records and reports, as well as any previous ARTEP, EDREs, and so forth, can also provide invaluable information.
They must be adjusted for real world constraints before they become a part of the training plan.
An example would be to conduct training to develop strength and muscular endurance utilizing a sandbag circuit.
The bottom line is that training programs must be developed using resources which are available. Such training defeats the concept of objective-based training and results in little benefit to soldiers. When they know why they are training in a certain way, they are more likely to wholeheartedly take part.
The least-fit soldiers of the unit may be at risk because they may be training at heart rates above their THR. To improve their flexibility, they must do stretching exercises during their daily warm-up and cool-down.
To be effective, the evaluation process must address why weaknesses exist, and it must identify corrective actions to be taken.
The program also trains cardiorespiratory endurance and flexibility, and warm-up and cool-down periods are included in every workout. The movements should, when possible, stress muscle groups used in their job-related lifting tasks. The team or sport coach develops and trains the technical elements and implements competitive strategies, while the conditioning coach prepares the athlete physiologically and psychologically to perform at optimal levels.
When a soldier can do an exercise for a set time without reaching muscle failure, the weight is increased so that the soldier reaches muscle failure between the 8th and 12th repetition again. So, with soccer fever still running high and athletes gearing up for the fall soccer season, there has never been a better time for trainers and coaches to market their soccer-specific training programs. The following article demonstrates how a conditioning coach with an extensive knowledge of exercise science, who knows how to conduct a comprehensive needs assessment of both the sport and the athlete(s), can design successful training programs for soccer athletes. Your program can then be bundled and sold as distinct training mesocycles, each aimed at specific objectives along the ACE IFT continuum that ultimately progress to the Performance and Anaerobic Power mesocycles needed for soccer. If his unit received artillery fire, it would need to be able to move to alternate positions as quickly as possible. The different types of training in running will help ensure that soldiers reach a satisfactory level of CR fitness and help each soldier score at least 70 points on the APFT's 2-mile run. Progression in push-ups and sit-ups involves slowly increasing the duration of the work intervals. Soldiers do push-ups and sit-ups at least two or three times a week to improve the unit's performance in these events. The competitive fitness activities will help foster teamwork and cohesion, both of which are essential to each section's functions.

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