Fitt Project

A fitness plan for Jacob Newton

Jacob Newton
PHED 350
Eastern Washington University
7/12/2016

FITT PROJECT
PART 1: NEEDS ANALYSIS AND GOAL SHEET
Participants name : Jacob Newton Age: 27 Gender: Male RHR: 59

Training History:
Jacob was a very completive athlete throughout high school in football and basketball and was
lucky to take his talents to California to play football for two years. Today he is very active in
power lifting, body building, playing basketball, and participating in intermural programs at his
school. He is also active at home mowing the yard, cleaning the house, and walking his dogs.
He is excited about trying a new routine to improve his overall fitness.

SMART Goals: (Specific, Measurable, Action- orientated, Realistic, Timeline)

1. Increase overall muscle strength and start training for a powerlifting competition next
April. Increase squat bench and deadlift 1 RM by 10 20 %
2. Increases flexibility, cardiorespiratory endurance, and vertical jump by September and
continue to keep improving.
3. Get the right nutrition in his body to allow him to achieve his goals and to keep this a part
of his routine for the rest of his life.

Restrictions:
Jacob has no restrictions that will hold him back from completing any exercises but has had a
series of ankle sprains that he would like not to happen anymore so we will be adding some
ankle strengthen exercises .

FITT PROJECT

PART 2: FITNESS TEST SCORES AND PRIORITIES

Cardiorespiratory Endurance Scores

Priority:

42.35 ml/kg/min VO2max (1.5 mile run test): > 50th Percentile
42.46 ml/kg/min VO2max (Astrand- Rhymin bike test): 50th percentile

Muscular Strength Scores

Priority:

1.3 1- RM/ bodyweight (barbell bench press): >80th percentile

2.27 1-RM/ bodyweight (leg press machine): > 90th percentile

Muscular Endurance Scores

Priority:

Priority:

25 Crunches (1 min abdominal crunch test): Excellent

36 push-ups (maximal push up test): Excellent
Flexibility Scores
38 cm (sit-n- reach test): Very Good
15.5 left , 16.5 right (trunk rotation test) Marginal Flexibility
0 left , 1 right (zipper test): marginal flexibility and good flexibility
Fitness Priorities
1. Cardiorespiratory endurance (least important)
2. Flexibility
3. Muscular strength and endurance (most important)
Body Composition Scores
20.4 % body fat (body pod): excess fat
15.7 % body fat (BIA): excess fat

(HRR) Target Heart Rare Zone: 136.86 162.48

207-(0.7*27)= 188.1
188.1-60= 128.1
128.1*.6= 76.86+60 = 136.86
128.1*.8 = 102.48 +60= 162.48

FITT PROJECT
PART 3: 16 week FITT PROGRESSION
Weeks 1-4
CRE F: 3X/ week: 60-80% HRR T: 30-45 min T: aerobic cycling/ plyometric/agility
FLX F: 3x/ week: MD T: 11 Stretches, 1 x 30 T: static stretching
MSW F 4x/ week (with option of a 5 time): T isotonic, free weights
1.
2.
3.
4.

week 1 85 -95 % T: 6 8 lifts, 3 sets of 3 reps

week 2 -75 85 % T: 6-8 lifts, 5 sets of 5 reps
week 3 -65-95 % T: 6 -8 lifts, 5 sets (5,4,3,2,1)
week 4 -60-75 % T 6-8 lifts, 3 sets (10,8,6)

Weeks 5 8
CRE F: 3X/ week: 60-80% HRR T: 30-45 min T: aerobic cycling/ plyometric/ agility
FLX F: 3x/ week: MD T: 11 Stretches, 1 x 30 T: static stretching
MSW F :4x/ week(with option of a 5 time):: T isotonic, free weights
1.
2.
3.
4.

week 5 -85 -95 % T: 6 8 lifts, 3 sets of 3 reps

week 6 -75 85 % T: 6-8 lifts, 5 sets of 5 reps
week 7 -65-95 % T: 6 -8 lifts, 5 sets (5,4,3,2,1)
week 8 -60-75 % T 6-8 lifts, 3 sets (10,8,6)

Weeks 9-12
CRE F: 3X/ week: 60-80% HRR T: 30-45 min T: aerobic cycling/ plyometric/agility
FLX F: 4x/ week: MD T: 11 Stretches, 1 x 30 T: static stretching
MSW F4x/ week (with option of a 5 time): T isotonic, free weights
1.
2.
3.
4.

week 9- 85 -95 % T: 6 8 lifts, 3 sets of 3 reps

week 10-75 85 % T: 6-8 lifts, 5 sets of 5 reps
week 11-65-95 % T: 6 -8 lifts, 5 sets (5,4,3,2,1)
week 12-60-75 % T 6-8 lifts, 3 sets (10,8,6)

Weeks 13- 16
CRE F: 4X/ week: 60-80% HRR T: 30-45 min T: aerobic cycling/ plyometric
FLX F: 4x/ week: MD T: 11 Stretches, 1 x 30 T: static stretching
MSW F:4x/ week(with option of a 5 time):: T isotonic, free weights
1. week 13 85 -95 % T: 6 8 lifts, 3 sets of 3 reps

2. week 14 75 85 % T: 6-8 lifts, 5 sets of 5 reps

3. week 15 65-95 % T: 6 -8 lifts, 5 sets (5,4,3,2,1)
4. week 16 60-75 % T 6-8 lifts, 3 sets (10,8,6)

FITT Plan: Part 4 , 1-month workout

Week

Sun

ACTIVE
REST

Mon

Tues

Wed

MSE
WORKOUT A

MSE
WORKOUT B

MSE
WORKOUT C

Week
Week

ACTIVE
REST

Week

Sat

MSE
WORKOUT d

Optional
workout

CRE
WORKOUT B

FLX
WORKOUT A

FLX
WORKOUT A

FLX
WORKOUT A

MSE
WORKOUT C

MSE
WORKOUT B

MSE
WORKOUT B

ACTIVE
REST

CRE
WORKOUT B

CRE
WORKOUT A

CRE
WORKOUT B

FLX
WORKOUT A

FLX
WORKOUT A

FLX
WORKOUT A

MSE
WORKOUT C

MSE
WORKOUT C

MSE
WORKOUT A

MSE
WORKOUT B

ACTIVE
REST

CRE
WORKOUT B

FLX
WORKOUT A

FLX
WORKOUT A

FLX
WORKOUT A

MSE
WORKOUT C

MSE
WORKOUT B

MSE
WORKOUT B

CRE
WORKOUT A

CRE
WORKOUT B

FLX
WORKOUT A

FLX
WORKOUT A

ACTIVE
REST

CARDIORESPIRATORY ENDURANCE

Optional
workout

CRE
WORKOUT B

CRE
WORKOUT A

MSE
WORKOUT A

ACTIVE
REST

ACTIVE
REST

Fri

CRE
WORKOUT A

MSE
WORKOUT A

ACTIVE
REST

Thurs

CRE
WORKOUT B

CRE
WORKOUT B
FLX
WORKOUT A

Optional
workout

Optional
workout

Bike workout A
The bike works out will consist of 30 to 45 min of steady aerobic cycling at 60% of THR
which is about 137 BPM.
Bike work out, agility, and plyometric B
The bike workout will consist of 25 min of steady aerobic cycling at 60 %. After the bike,
we will be doing agility and plyometric drills that will take 20 min.
DOT drill Agility
Drill 1 Up and back

Drill 2 right foot

Drill 3 left foot

Drill 4 both feet

Drill 5 turn around

A. Start with feet on A and B.

B. Now jump quickly to C with both feet
C. Then jump and split feet to D and E.
D. Come back the same way jumping
backward.
E. Repeat 5 more times.
A. Your feet from up-and-back should end
on dots A and B.
B. Now go to dot C with your right foot.
C. Now go in order: Dot D, E, C, A, B. D.
Repeat 5 more times.
A. You will end the right foot drill on Dot B.
B. Now go to dot C with your left foot.
C. Now go in order: Dot D, E, C, A, B.
D. Repeat 5 more times.
A. You will end the left foot drill on Dot B.
B. Now go to C with both feet.
C. Now go in order with both feet: Dot D, E,
C, A, B.
D. Repeat 5 more times.
A. You will end the Both Feet Drill on Dot B.
Now go to C with both feet.
B. Now go to dots D and E spread apart
both feet as in
the up-and-back (Drill #1).
C. Now quickly jump 180 clockwise to face
the other
way. You should still be on D and E.
D. Hit C with both feet and then A and B
with feet split.
E. Now turn quickly again with an 180 spin
to the left with

your feet still on A and B.

F. Repeat 5 more times.
Plyometric Program
1. Vertical jumps- stand by a wall jump as high as you can make a mental mark and
try to improve each time. 10 jumps no longer than 15 seconds between each jump.
2. Standing long jump- jump as far as you can forward in three successive long jumps
3 sets
3. Box jumps take a 20 in the high box and do 5 jumps up to the box and then
stepping off. Next, do 5 more jumps, this time, jumping off the box and spring back
up as fast as you can do this for 5 sets. If 20 in is becoming too easy raise the height
of the box.
Flexibility
Flexibility will come after our workouts and will be a quick should not take longer than
10 min. Note ( hold each stretch for 30 seconds to one minute)
1. On a bench, hamstring stretch right and left hold each leg locked out toes up and
pull the upper body to the chest.
2. Latissimus stretch
3. Pectoral stretch
4. On a wall back leg stretch
5. On a wall, Achilles stretch
6. On a wall quadriceps stretch
7. On the floor abdominal stretch
8. On the floor, Adductor stretch
9. On the floor gluteus maximus stretch
10. On the floor, Groin stretch
11. On the floor hip flexor stretch

MUSCULAR STRENGTH AND ENDURANCE

Lifting workout
The resistance training workouts will be structured in four weeks of rotational sets
and repetitions; this will allow Jacob not to hit plateaus in his lifts and keep him
interested in the workouts. After the fourth week is completed he will restart the
program from week 1 and continue the process for 16 weeks. For the workouts,
there will be 4 mandatory days of lifting with and the option of a 5th day if Jacob is
feeling up to it. Helpful tip: takes notes during your workout, how you are feeling
and all the weight, you lifted that day so you can track progress, and redo your 1
RM after completing week 8.
1. Week 1 performs 3 sets of 3 repetitions on up to 6 exercises with an option
of 2 extra workouts if there is time. For week one he will be working
within 85% to 95 % of his one rep max.
2. Week 2 perform 5 sets of 5 repetitions on up to 6 exercises with an option
of 2 extra workouts if there is time. Work out should be done at 75 85%
of 1-RM
3. Week 3 perform 5 sets of (5,4,3,2,1) repetitions on up to 6 exercises with
an option of 2 extra workouts if there is time. Workouts should be done at
70- 105% of 1-Rm.
4. Week 4 perform 3 sets of (10,8,6) repetitions on up to 6 exercises with an
option of 2 extra workouts if there is time. Workouts should be done
between 65- 75 % of 1-Rm
Workout A
1.
2.
3.
4.
5.
6.
7.

Competition bench press

Close grip bench press
Towel bench
Cable flys
Cable triceps extension
Decline bench press
Optional incline dumbbell press

Workout B
1.
2.
3.
4.
5.
6.
7.
8.

Competition Stance Squat

Front squat
Isometric squat at parallel hold for 3 seconds
Leg curls
Leg extensions
Lunges
Optional Heavy dumbbell walk
Optional Abs (Crunches, V-ups, hanging leg raises)

Workout C
1.
2.
3.
4.
5.
6.
7.
8.

Deadlift
Sumo deadlifts
2 in deficit deadlift
Latissimus pull downs
Dumbbell rows
Pull ups
Optional heavy dumbbell walk
Optional abs (Crunches, V-ups, hanging leg raises)

Workout D
1.
2.
3.
4.
5.
6.
7.
8.

Seated barbell military press

Barbell push press
Bent over rear delt raise
Cable front raise
Power cleans
Dumbbell lateral raise
Optional barbell shrug
Optional abs (plank, side crunches, v ups)

Optional workout
1.
2.
3.
4.
5.
6.
7.
8.

Dumbbell chest press

Dumbbell curls
Triceps extension
Barbell curls
Floor close grip bench press
Preacher curls
Optional reverse grip cable press down
Optional abs (v ups, crunches, hanging leg raises, side planks)
Active Rest Days

On active rest days stay away from lifting weights but feel free to go on a walk, play sports,
or anything to keep you active do not watch movies all day.