| | Your Name: | | | | | | | | *Save file as: 3190_LASTNAME_FinalProject |
| | Sport: |
| | Position: |
| | Periodization Phase? |
| | Goal(s): |
| | Type of workout (ToW): | Total body; Lower Body Push/Upper body Pull; Lower BodyPull/Upper body Push |
| | Goal of this assignemnt: | To utilize the material taught during this semester (needs analysis, evaluations, critical variables, periodization, goals, 4x4) and design a single week of training for your sport/position you selected at the beginning of the semester. |
| | |
| | Assignment Instructions | Before you start: gather your needs analysis, evaluation(s) and Baseline test |
| | | For this assignemnt: | | 1. select a periodization phase (slide 24), and state your goal(s) (slide 31). |
| | | | | 2. Determine the type of workout for each workout session (ToW). |
| | | | | 3. Based on your periodization phase, write a single weeks worth of workouts. You should have 2-4 workouts dependent on your phase (slides 25-30). |
| | | | | 4. Designing a workout (two option): Use the template below (include 5 exercises minimum) OR use the template on slide 28 (include two blocks minimum) |
| | | | | 5. Use the 4x4 to design your program (critical variables) |
| | | | | 6. Use the templates to the right, or use your own. If you use your own, ensure to have all the required information and it is easy to follow. |
| | | | | 7. You may use excel or word. Submit via dropbox. |
| | | Periodization transition Notes | | Transition: (lower all around (more recovery), 2-3 days/wk |
| | | | | Preseason: (higher volume/ moderate intensity, which slowly builds to competition, 3-5 days/wk |
| | | | | Competition: (higher intensity, lower volume)Transition (lower all around (more recovery), preseason (higher volume/ moderate intensity, which slowly builds to competition, 2-3 days/wk |
Ojillius22
3190PeriodizationFinalProject.xlsx
