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    PIP Training Program - II

    Uploaded by

    Sundar Prabhu
    This document outlines a 5-week strength training program. The program includes exercises like squats, deadlifts, presses, rows, and core work. It lists the exercises, sets, reps, and rest periods for each day of training. It also includes notes about adjustments made to exercises or workouts due to injuries or other factors. Progress is tracked through increases in weight or difficulty level over the weeks.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    PIP Training Program - II

    Uploaded by

    Sundar Prabhu
    79 views10 pages
    This document outlines a 5-week strength training program. The program includes exercises like squats, deadlifts, presses, rows, and core work. It lists the exercises, sets, reps, and rest periods for each day of training. It also includes notes about adjustments made to exercises or workouts due to injuries or other factors. Progress is tracked through increases in weight or difficulty level over the weeks.

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    PIP Training Program -II.xlsx

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    This document outlines a 5-week strength training program. The program includes exercises like squats, deadlifts, presses, rows, and core work. It lists the exercises, sets, reps, and rest periods for each day of training. It also includes notes about adjustments made to exercises or workouts due to injuries or other factors. Progress is tracked through increases in weight or difficulty level over the weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    79 views10 pages

    PIP Training Program - II

    Uploaded by

    Sundar Prabhu
    This document outlines a 5-week strength training program. The program includes exercises like squats, deadlifts, presses, rows, and core work. It lists the exercises, sets, reps, and rest periods for each day of training. It also includes notes about adjustments made to exercises or workouts due to injuries or other factors. Progress is tracked through increases in weight or difficulty level over the weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 10

    Presente

    Train

    Day Program Sets Reps Rest


    (sec)

    Squats 4 12-10-8-6
    Deadlift 4 7
    Leg Extension 4 12
    Leg Curls 4 12
    CORE

    TUESDAY
    100 M x 10 @75%
    LAP NO.
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10
    WEDNESDAY Bench Press 4 10
    BB Rows 4 10
    Decline Press 4 10
    Inverted Rows 4 10
    Straight Arm Pullover 2 12
    Bent Arm Pullover 2 12
    Core
    Plank 2

    THURSDAY Running technique drills 1 3


    Ankle Bounds(2 x 30m) 1 2
    Bounding (2 x 30m) 1 2
    Hopping(2 x 20m) 1 2
    Toe Belts(6 x 30m) 1 6

    FRIDAY Shoulder Press 4 10 60 s


    Lateral Raise 4 10 60 s
    Upright Row 4 10 60 s
    Hanging Side Raise 2 12 60 s
    Front Raise 2 12 60 s
    Zotman Curls 4 10 60 s
    Skull Crusher 4 10 60 s
    Core
    Hanging bent leg raise 2 12
    Ab roll out hold 2 15 s

    SATURDAY 1 mile run 1


    Standing Long jump/broad jump 6
    Hurdle Jump 6
    Push Sled 4 30m
    Pull Sled 4 30m
    120 m sprint @ 80 % 1 2
    PIP Streng
    Presenter : Shanker Basu Start Date: 2nd N
    Trainee : Nishanth End Date: 3rd D

    WEEK 1 WEEK 2

    Load Time RPE Load Time RPE


    36,46,56,56 6,7
    70 6
    2,2,3,3 pl 5,6
    1 pl 3

    16.95 4 19.24 3
    17.64 4 19.2 3
    18.57 4 18.34 5
    17.4 3 17.85 5
    17.26 4 18.7 6
    17.85 5 17.97 7
    18.26 5 NOT DONE
    18.04 6 NOT DONE
    17.69 6 NOT DONE
    17.94 6 NOT DONE
    36 7 36,41,43,43(f) 6
    25,30,35,40 6 6
    5,7.5,7.5,10 5 7.5,10,12.5,15 5
    BW 6 BW(1 set) 5
    7.5 7 NOT DONE
    5 NOT DONE

    60 sec 6 NOT DONE

    NOT DONE BW 5
    NOT DONE BW 4
    NOT DONE BW 3
    NOT DONE BW 4
    NOT DONE blue band 7

    10,12.5,12.5,12.5 6 10,12.5,12.5,12.5 6
    5,5,5,7.5 6 5,5,5,7.5 6
    6,6,6,7 pl 7 20,20,20,20 kg 7
    5,7.5 4 5,7.5 5
    5,7.5 4 5,7.5 4
    7.5,7.5,7.5,10 5 NOT DONE
    5,5,7.5,7.5 6 20,20,20,20 7

    BW 60 s 6 NOT DONE
    BW 60 s 7 NOT DONE

    NOT DONE NOT DONE


    PIP Strength & Conditioning Program 2
    Start Date: 2nd November' 16
    End Date: 3rd December' 16

    WEEK 3 WEEK 4

    Load Time RPE Load


    41,46,51,56 5 56,66,66,76
    80(1 set) 6 70,80,90,90
    NOT DONE BW
    NOT DONE 3,3,3 pl

    18.19 3
    18.43 3
    17.94 4
    18.39 4
    18.07 4
    18.38 4
    18.2 5
    17.05 6
    17.85 6
    17.26 6
    7 43,43,43,43
    NOT DONE 30,35,35,35
    10,12.5,15,15 6 10,12.5,12.5,15
    squat rack:5,4,knees locked 5 BW,knee lock x2,5kg wt jacket
    (anterior tibialis strengthening) 12.5
    12.5

    NOT DONE

    10,10,12.5,12.5
    5,5,7.5,7.5
    NOT DONE
    5,7.5
    5,7.5
    7.5,7.5,7.5,10
    20,20,20,22.5

    NOT DONE
    NOT DONE

    DONE 4 NOT DONE


    BW 6
    BW 7
    sled weight 8
    sled weight 8
    BW 8 to 9
    WEEK 4 WEEK 5

    Time RPE Load Time RPE


    8
    7

    18.56 5
    18.32 5
    18.17 5

    7 43,44,44,46 7
    6 30,35,45,50 6
    6 10,12.5,15,15 7
    7 BW-knees lock 7
    5 10,12.5 6
    5 10,12.5 7

    80 s 4 NOT DONE

    6 NOT DONE
    7

    8
    7
    6
    7

    NOT DONE
    Remarks

    1.Was not aware of program for WEEK 1


    2. Less weight on Leg Extension due to ACL reconstruction in Dec 2015(11 months)
    3. Squat- sumo wide stance squat
    4. performed WEEK 2 workout on Tuesday due to equipment unpacking work on Monday.

    Week-3 : incomplete due to completion of workout time


    Week-3:deadlift was performed as SUMO DEADLIFT
    Week 4: squat done as wide stance box squat
    Week 4:leg curl done as standing leg curl
    Week 4: leg extension replaced with lunges

    Week 3 Thursday running incomplete due to medial shin pain


    Week4: Cut short due to client timings

    Week 2 4th and 5th exercise abandoned due to completion of workout time

    Week 4 & 5 avoided due to right knee pain


    Week 3 avoided due to anterior shin pain

    NOTE: did week 3 Day 3 on Saturday and not Friday due to meeting
    Week 4 day 3 was done as super set to save time
    Week 5: not done due to PHOTOSHOOT
    Note: week 1 Saturday was on leave
    Week 2 : anterior shin pain
    Week 4: right knee(operated knee) slight pain hence avoided
    (used cone instead of hurdle due to ACL reconstruction)
    Week 5:avoided- due to on-off pain on operated knee

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