Strength & Conditioning | My Assignment Tutor

Certificate IV in Fitness Forms & Templates Strength & Conditioning Information (SCI) Student Name: SCI Task 1 – Design a Long Term Periodised Plan The form for this task is available as a PDF to print and write onto by hand or as an Excel spreadsheet that you can type directly into and save to your computer. SCI Task 1 – Detailed Training Plan – Strength PhaseMesoMicroStrength focus (matching the periodised plan)Number of sessions/weekDetails of the strength sessions (total exercises, total sets, rep ranges, rest periods, rep tempo)GPP 111-6CONTROL/STABILITY & HYPERTROPHY26-10 EXERCISES 2-4 SETS PER EXERCISE 6-12 REPS 30-60 SECONDS REST CONTROLLED TEMPO FOCUS ON GOOD TECHNIQUE & GENERAL STRENGTH27-12313-17MAXIMAL STRENGTH24-6 EXERCISES 3-4 SETS PER EXERCISE 4-8 REPS 90-120 SECONDS REST CONTROLLED TEMPO418-21SPP 1522-25POWER & STRENGTH ENDURANCESTRENGTH ENDURANCE2POWER 4-5 EXERCISES 4-5 SETS PER EXERCISE 4-6 REPS 60-90 SECONDS REST STRENGTH ENDURANCE626-29730-33PC 1834-37MAINTENANCE2Slight decrease in volume and intensity to accomoade preperidness for runningC 1938-39TAPER1Progressive decrease in volume and intensity over this week andPC 21040-42MAINTENANCE2Low volume and intensity sessions, minimal emphises on large compound movements1143-44C 21245-46TAPER1 SCI Task 1 – Detailed Training Plan – Endurance PhaseMesoMicroEndurance focus (matching the periodised plan)Number of sessions/weekDetails of the endurance sessions (total and rep distances, total reps, rest periods, WU, and CD)GPP 111-6AEROBIC CAPACITY & AEROBIC POWER32-3 SESSIONS 40-60 MINS @ 5 MIN WARM UP 70-80% MAS – 8MINS X 3 SETS REST 2 MINS ACTIVE COOLDOWN 5 MINS2 SESSIONS INTERVALS27-12313-17418-21SPP 1522-25ANAEROBIC CAPACITY & ANAEROBIC POWER54-5 SESSIONS 2-5 SETS 20-30MINS 5 MINS WARM UP 3 x sets 100% MAS @ 50 seconds4 x sets 105% MAS @ 45 seconds5 x sets 110% MAS @ 40 seconds 4 sets x 102% @ 70 seconds4 sets x 107% MAS @ 80 seconds2 sets x 112% MAS @ 100626-29730-33ANAEROBIC CAPACITY & AEROBIC POWER43 sets x 105% MAS @ 120 seconds3 sets x 110% MAS @ 150 seconds3 sets X 115% MAS @ 180 secondsPC 1834-37MAINTENANCE3100% MAS @ 200 seconds105% MAS @ 220 secondsC 1938-39TAPER2120% mas @ 100 seconds90% MAS @ 200 secondsPC 21040-42MAINTENANCE3-41143-44C 21245-46TAPER2-3 SCI Task 1 – Detailed Training Plan – General Athletic Skills PhaseMesoMicroAthletic skills focus (matching the periodised plan)Number of sessions/weekDetails of the activities (total exercises, total sets, rep ranges, rest periods, rep tempo, what session are they added to)GPP 111-6AGILITY BALANCE & STABILITY SKILLS & COORDINATION2COMPLETED WITH GYM SESSIONS 10 MINUTES LONG 4-5 EXERCISES – FOCUS ON SINGLE LEG STABILITY ON UNEVEN SURFACES TO IMPROVE ANKLE CONTROL & CALF STRENGTH27-12313-17418-21SPP 1522-25BALANCE & STABILITY SKILLS & COORDINATION2COMPLETED WITH GYM SESSIONS 10 MINUTES LONG 4-5 EXERCISES – FOCUS ON SINGLE LEG STABILITY ON UNEVEN SURFACES TO IMPROVE ANKLE CONTROL & CALF STRENGTH626-29730-33PC 1834-37C 1938-39BALANCE & STABILITY S1COMPLETED WITH GYM SESSIONS 10 MINUTES LONG 4-5 EXERCISES – FOCUS ON SINGLE LEG STABILITY ON UNEVEN SURFACES TO IMPROVE ANKLE CONTROL & CALF STRENGTHPC 21040-421143-44C 21245-46 SCI Task 1 – Detailed Training Plan – Flexibility PhaseMesoMicroFlexibility focus (matching the periodised plan)Number of sessions/weekDetails of the flexibility sessions (types, reps, and sets, hold times, partner required, rest periods)GPP 111-6STATIC – PARTNER STRETCHING327-12313-17418-21SPP 1522-25DYNAMIC & PARTNER STRETCHING4626-29730-33PC 1834-37C 1938-39DYNAMIC STRETCHING4PC 21040-421143-44C 21245-46 SCI Task 1 – Detailed Training Plan – Injury Prevention PhaseMesoMicroInjury prevention focus (matching the periodised plan)Number of sessions/weekDetails of the activities (total exercises, total sets, rep ranges, rest periods, rep tempo, what session are they added to)GPP 111-6FULL BODY PREHAB227-12313-17418-21SPP 1522-25SPORT SPECIFIC PREHAB3626-29730-33PC 1834-37C 1938-39SPORT SPECIFIC PREHAB4PC 21040-421143-44C 21245-46 SCI Task 1 – Detailed Training Plan – Recovery PhaseMesoMicroRecovery focus (matching the periodised plan)Number of sessions/weekDetails of the recovery activities (type, duration, what session are they added to)GPP 111-6FOCUS ON WEEKLY RECOVERY (NUTRITION/SLEEP/HOT & COLD THERAPIES)1REINFORCE GOOD SLEEP BEHAVIOURS6-8 MINUTE HOT/COLD SHOWERS POST TRAINING27-12313-17418-21SPP 1522-25FOCUS ON DAILY POST TRAINING RECOVERY (MASSAGE/NUTRITION/THERAPIES/COMPRESSION)2REINFORCE GOOD SLEEP BEHAVIOURS6-8 MINUTE HOT/COLD SHOWERS POST TRAININGMASSAGE THERAPYADEQUATE NUTRITION TO FUEL RECOVERY POST WORKOUT626-29730-33PC 1834-37C 1938-39FOCUS ON DAILY POST TRAINING RECOVERY (MASSAGE/NUTRITION/THERAPIES/COMPRESSION)3REINFORCE GOOD SLEEP BEHAVIOURS6-8 MINUTE HOT/COLD SHOWERS POST TRAININGMASSAGE THERAPYADEQUATE NUTRITION TO FUEL RECOVERY POST WORKOUTPC 21040-421143-44C 21245-46 SCI Task 2 – Weekly Schedule You must tell us the GPP 1, Mesocycle 3, Microcycles 13-17, from the periodised plan for this task TIMEMonTuesWedThursFriSatSunRPE Session 146646Duration6050204550Load240300120180300DetailsLONG RUNMAX STRENGTH – FULL BODY (GYM)INTERVALSLONG RUNMAX STRENGTH – FULL BODY (GYM)INTERVALSRPE Session 2DurationLoadDetailsRPE Session 3DurationLoadDetailsRPE Session 4DurationLoadDetailsTotal Daily Load (min x RPE = load)TOTAL WEEKLY TRAINING LOAD SCI Task 2 – Strength Program Phase: GPP 1 Meso: 3 Micro: 13-17 Strength Focus: MAXIMAL STRENGTHWarm-up: 5 MINS FULL BODY DYNAMIC STRETCHINGExerciseCues & CommentsWarm-up RepetitionsRepetitionsRest (sec)Tempo (sec)RPETime (min)Load (mins x RPE)BB SQUATSFEET SHOULDER WIDTH APART BREAK FROM THE HIPS TRUNK REMAINS UPRIGHT866661203020710B1 – DUMBBELL BULGARIAN SPLIT SQUATS (SUPERSET)BACK FOOT ELEVATED BEND AT KNEE TO 90 DEGREES PUSH THROUGH HEEL ON FRONT FOOT8888830302054.6B2 – LEG PRESSFeet slightly outside shoulder width Toes slightly pointed out Head & chest up – push through heels888890202058.1INCLINE BENCH PRESSLOCK LATS PUSH THROUGH FEET BAR PATH IN LINE WITH UPPER CHEST86666120202078.4MACHINE ASSISTED CHIN UPSGrip handles with palms facing in Depress scapula, core tight Pull self up with aim to get chin above bar888890302059DUMBBELL LATERAL SIDE RAISEHOLD DUMBBELLS BESIDE BODY RAISE ARMS TO SHOULDER HEIGHT KEEP ELBOWS SLIGHTLY BENT888890302058.6Cooldown: 5 MINS OF STATIC STRETCHING – 3-5 EXERCISES OF CHOICE TO TARGET MUSCLES ‘WORKED OUT’. HOLD EACH FOR 30 SECONDSTotal Time (min)Program Load = SCI Task 2 – Endurance Program Phase: GPP 1 Meso: 3 Micro: 13-17 Endurance Focus: AEROBIC CAPACITY & AEROBIC POWERSession ObjectiveResources CONES TIMERWarm-up5 MINS LIGHT JOGCooldown5 MINS STATIC STRETCHING FOCUSSING ON LOWER BODY/HIPSExercises or ActivitiesExplanationGrids 100%:70% 8 reps x 2 sets (15 seconds each side x 4 sides = 1 minute per lap x 8 = 8 mins) + 2 mins rest = 10 mins x 2 rounds (20 mins)Euro training 120% MAS 15:15 8 reps x 3 sets 2 mins recovery (18 mins)82.5×2 + 57.7×2 = 280.4/lap*16 = 4486.4m99*24 = 2376Distance calculation: 4486.4mTotal time:20 minsSession-RPE:6Load:120 SCI Task 2 – General Athletic Skills Program Phase: GPP 1 Meso: 3 Micro: 13-17 Athletic Skills Focus:Session ObjectiveResourcesWarm-upCooldownExercises or ActivitiesExplanationSINGLE LEG RDL WALK – 30 SECONDS SINGLE LEG BALANCE ON BALANCE PAD – 30 SECONDS EACH LEG (1 MINUTE REST)Total time:Session-RPE:Load: SCI Task 2 – Flexibility Program Phase: GPP 1 Meso: 3 Micro: 13-17 Flexibility Focus:Session ObjectiveResourcesWarm-upCooldownExercises or ActivitiesExplanationTotal time:Session-RPE:Load: SCI Task 2 – Injury Prevention Prehab Program Phase: GPP 1 Meso: 3 Micro: 13-17 Injury Prevention Focus:Warm-up:ExerciseCues & CommentsWarm-up RepetitionsRepetitionsRest (sec)Tempo (sec)RPETime (min)Load (mins x RPE)PETERSON STEPCooldown:Total Time (min)Program Load = SCI Task 2 – Recovery Program Phase: GPP 1 Meso: 3 Micro: 13-17 Recovery Focus:Session ObjectiveResourcesExercises or ActivitiesExplanationHOLD EACH STRETCH FOR 30-60 SECONDSTotal time:Session-RPE:Load: SCI Task 3 – Modified Weekly Schedule You must tell us the SPP 1 phase, Mesocycle 6, Microcycles 26-29, from the periodised plan for this task TIMEMonTuesWedThursFriSatSunRPE Session 1DurationLoadDetailsRPE Session 2DurationLoadDetailsRPE Session 3DurationLoadDetailsRPE Session 4DurationLoadDetailsTotal Daily Load (min x RPE = load)TOTAL WEEKLY TRAINING LOAD SCI Task 3 – Modified Strength Program Phase: SPP 1 Meso: 6 Micro: 26-29 Strength Focus:Warm-up:ExerciseCues & CommentsWarm-up RepetitionsRepetitionsRest (sec)Tempo (sec)RPETime (min)Load (mins x RPE)Cooldown:Total Time (min)Program Load = SCI Task 3 – Modified Endurance Program Phase: SPP 1 Meso: 6 Micro: 26-29 Endurance Focus:Session ObjectiveResourcesWarm-upCooldownExercises or ActivitiesExplanationDistance calculation:Total time:Session-RPE:Load: SCI Task 3 – Modified Injury Prevention Prehab Program Phase: SPP 1 Meso: 6 Micro: 26-29 Injury Prevention Focus:Warm-up:ExerciseCues & CommentsWarm-up RepetitionsRepetitionsRest (sec)Tempo (sec)RPETime (min)Load (mins x RPE)Cooldown:Total Time (min)Program Load = SCI Task 4 – Endurance Program Delivery Client Feedback Client FeedbackClient CommentsThe overall quality of the sessionThe trainer provided clear exercise instructions and confirmed your understanding of theseThe trainer kept me motivated throughout the sessionWhat areas could the trainer improve to make the sessions more useful for you? SCI Task 4 – Modified Endurance Program Delivery Client Feedback Client FeedbackClient CommentsThe overall quality of the sessionThe trainer provided clear exercise instructions and confirmed your understanding of theseThe trainer kept me motivated throughout the sessionWhat areas could the trainer improve to make the sessions more useful for you? SCI Task 4 – Modified Strength Program Delivery Client Feedback Client FeedbackClient CommentsThe overall quality of the sessionThe trainer provided clear exercise instructions and confirmed your understanding of theseThe trainer kept me motivated throughout the sessionWhat areas could the trainer improve to make the sessions more useful for you? SCI Task 4 – Modified Injury Prevention Prehab Program Delivery Client Feedback Client FeedbackClient CommentsThe overall quality of the sessionThe trainer provided clear exercise instructions and confirmed your understanding of theseThe trainer kept me motivated throughout the sessionWhat areas could the trainer improve to make the sessions more useful for you?

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