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  • Content: Activity: Design Musculoskeletal Fitness Program (Week 1)

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    Madio, Francis David F.
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    The document provides instructions for creating a 1-week musculoskeletal fitness training program. It specifies that the program should include muscle isolation, power lifting, and plyometric training methods. The program should also use a triangle/pyramid or blitz isolation training system. An example training program is given that includes exercises targeting the chest, triceps, back, shoulders, abdominals, and biceps over 5 days, with rest on the 6th and 7th days. Trainees are asked to record a video demonstrating the first day of the program.

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    WEEK 1 MUSCULOSKELETAL

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    The document provides instructions for creating a 1-week musculoskeletal fitness training program. It specifies that the program should include muscle isolation, power lifting, and plyometric training methods. The program should also use a triangle/pyramid or blitz isolation training system. An example training program is given that includes exercises targeting the chest, triceps, back, shoulders, abdominals, and biceps over 5 days, with rest on the 6th and 7th days. Trainees are asked to record a video demonstrating the first day of the program.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    9 views2 pages

    Content: Activity: Design Musculoskeletal Fitness Program (Week 1)

    Uploaded by

    Madio, Francis David F.
    The document provides instructions for creating a 1-week musculoskeletal fitness training program. It specifies that the program should include muscle isolation, power lifting, and plyometric training methods. The program should also use a triangle/pyramid or blitz isolation training system. An example training program is given that includes exercises targeting the chest, triceps, back, shoulders, abdominals, and biceps over 5 days, with rest on the 6th and 7th days. Trainees are asked to record a video demonstrating the first day of the program.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    ACTIVITY: DESIGN MUSCULOSKELETAL FITNESS PROGRAM (WEEK 1)

    Instruction: Create a 1-week musculoskeletal fitness training program, using the following
    requirements that stated below.
    1. Content
    ✔ Types of Training
    - Muscle Isolation
    - Power lifting
    - Plyometric
    ✔ Types of Training System
    - Triangle/Pyramid
    - Blitz Isolation

    2. Format
    ✔ You may able to choose to the provided below in writing your program or
    create your personalized format.

    3. Video Demonstration
    - Must be based on your fitness level.
    - Record ONLY the first day of your musculoskeletal fitness training
    program.
    Name: _____________________________ Year and Section: ___________
    WEEK 1 TRAINING PROGRAM
    SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9
    5 REPS 4 REPS 3 REPS 2 REPS 1 REPS 2 REPS 3 REPS 4 REPS 5 REPS

    MONDAY TUESDAY
    CHEST TRICEPS
    Barbell Bench Press EZ Bar Skull Crushes
    Barbell Incline Bench Press Triceps Press down
    Barbell Decline Bench Press EZ Bar Triceps Extension
    Dumbbell Chest Fly Dumbbell One Arm Triceps
    Extension
    Plyo Push Ups Plyo Triceps Dips

    WEDNESDAY THURSDAYS
    BACK SHOULDER
    Good Morning Barbell Military Press
    Barbell Bent over row Dumbbell One arm Shoulder Press
    Single arm Dumbbell Row Dumbbell Front Raise
    Lat Pulldown Dumbbell Side Raise
    Plyo Pull ups Medicine Ball Squat to toss

    FRIDAY SATURDAY
    ABDOMINAL BICEPS
    Sit ups With Medicine Ball Barbel Standing Bicep Curl
    Medicine Leg Drop Hammer Curl
    Russian Twist with Medicine Ball EZ Bar Preacher Curl
    Medicine Ball Side Chop Dumbbell Concentration Curl
    Mountain Climber Chin ups

    SUNDAY
    REST and RELAX

    WARM UP and COOLDOWN


    5- 10minutes

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