INDIAN INSTITUTE OF MANAGEMENT AHMEDABAD

Proposal of Events and Initiatives under Fitness and

Adventure Cell of SportsComm

Presented to

Jainesh Prakash Doshi

Sports Secretary

On

05 January 2018

by

A Vimal – PGP-FABM – 2017051

Seshadri Suresh – PGP-FABM -
Contents
WHY FITNESS AND ADVENTURE? ..................................................................................................... 3
Planned Initiative 1: Mentorship/Training Program for Gym Beginners ............................................. 4
Application to the program ....................................................................................................................... 4
Physical test .............................................................................................................................................. 5
Formatting goal oriented schedule ............................................................................................................ 5
30 days Training session ........................................................................................................................... 6
Post Training Analysis and Test ............................................................................................................... 6
Planned Initiative 2: Training program of sportspersons before any major event ................................... 7
WHY FITNESS AND ADVENTURE?
 Planned Initiative 1: Mentorship/Training Program for Gym Beginners

This program is targeted towards the beginners, anyone part of the IIMA community is welcome
to join this program in First Come First Serve process. This program will give the participant a
basic idea about the gym workouts and the knowledge gained can be used for their entire
lifetime. This program has the following process:
 Application to the program
 Physical test (includes measurements)
 Formatting goal oriented schedule
 30 days Training session
 Post Training Analysis and Test

Application to the program

 Firstly, google form will be floated where students, Faculty, Staff and their family
members can apply.
 Based on the availability of the student trainers we will take the trainees on purely FCFS
basis.
 The selected Trainees are required to fill a questionnaire. It will have the following
questions:
o What is your age?
o What is your gender? (this question can be ignored if the applicant is not willing
to reveal)
o Which of the following categories best describes your employment status?
 Employed, working 1-39 hours per week
 Employed, working 40 or more hours per week
 Not employed
 Full-time Student
 Part-time Student
 Retired
o Please choose which best describes your lifestyle?
 Sedentary. I rarely consider my fitness or participate in exercise. (Never
exercise or attend a gym)
 Slight. I exercise on occasion, or when i can. (Exercise or attend a gym
once or twice a week)
 Moderate. I exercise two to three times per week.
 Active. I regularly exercise throughout the week (Exercise or attend a gym
three+ times a week at a reasonably intense level)
 Intense. I train every day without fail.
o Smoking Habit
 Never Smoke
 Occasional Smoker
 Habitual Smoker
o Drinking Habit
 Never drink
 Social Drinker
 Habitual Drinker
 o Do you have any chronic diseases? If any please mention
o Have you ever had a minor/major surgery?
 There will be separate selection process for the trainers. The process will be decided
by the existing cell members or the founders.

Physical test
 Measurement will be taken first which will consist of weight, height, Size of major
body parts (arms, chest, waist, thighs, and calfs).
 Cardio Test: Endurance and stamina will be checked based on the trainees’ capacity
to run in treadmill.
 Weight-Lifting test: The power of the trainee will be tested based on the lifting
capacity of the trainee with each muscle.

Formatting goal oriented schedule

 Based on the physical test and the personal goals we will give a personalized schedule to the
trainee. The schedule will be of 5 day plan or 6 day plan.
 Example:
o Day 1: Legs Workout
 Barbell Full Squat- 5 sets, 3, 3, 2, 2, 1 reps
 Leg Press Superset with Seated Leg Curl- 4 sets, 8-10 reps.
 Leg Extensions- 4 sets, 12-15 reps.
 Standing Calf Raises- 4 sets, 12-15 reps
o Day 2: Chest Workout
 Barbell Incline Bench Press Medium-Grip
 Dumbbell Bench Press Superset with Dumbbell Fly- 4 sets, 8-10 reps
 Butterfly- 3 sets, 12-15 reps
 Bent-Arm Dumbbell Pullover- 3 sets, 12-15 reps
o Day 3: Back Workout
 Pullups- 5 sets, 3, 3, 2, 2, 1 reps
 Bent Over Barbell Row Superset with Straight-Arm Pull-Down - 4 sets, 8-10
reps
 Barbell Shrug- 3 sets, 12-15 reps
 V-Bar Pulldown - 3 sets, 12-15 reps
o Day 4: Rest
o Day 5: Shoulders Workout
 Push Press- 5 sets, 3, 3, 2, 2, 1 reps
 Upright Barbell Row with One-Arm Incline Lateral Raise - 4 sets, 8-10 reps
 Front Dumbbell Raise- 3 sets, 12-15 reps
 Bent Over Low-Pulley Side Lateral- 3 sets, 12-15 reps
o Day 6: Arms
 Preacher Curl- 5 sets, 3, 3, 2, 2, 1 reps
 Decline EZ Bar Triceps Extension Superset with Hammer Curl- 4 sets, 8-10
reps
 Dips - Triceps Version - 3 sets, 12-15 reps
  Barbell Curl- 3 sets, 12-15 reps
o Abdominal Workout
 Crunches- 5 sets, 5 reps
 Flat Bench Lying Leg Raise Superset with Cable Crunch- 3 sets, 10-12 reps
 Plank - 3 sets, to failure

30 days Training session

 For first one week the training process will be focused on the getting the body accustomed
to gym workouts. So, it will mainly cardio and circuit in the first week of the program
 From second week we will follow the given schedule for each trainee which will a single
muscle workout or multiple muscle workout depending upon the trainee.
 Third week we be mainly focused on the variations and possible super-sets. For some
trainees the second week might be followed.
 Fourth week will be again a combination of workouts will be given and the weigh intensity
will be increased.

Post Training Analysis and Test

Final day will be dedicated on the evaluation of the given schedule. Evaluation will be on following
parameters:

 Weight change
 Muscle growth
 Stamina build-up
 Satisfaction of trainee

If there is not a significant improvement the trainee will be given an option to continue training, in
which case a more differentiated train process will be scheduled.
Planned Initiative 2: Training program of sportspersons before any major
event
Concept
IIMA conducts various sports events in which a number of people participate. Over the years we have
seen a lot of injuries happening during the events. Although most of the injuries are unavoidable, some
injuries can be avoided by proper tuning of muscle groups in alignment with the game. Each game needs
different attributes so the training which we will be providing will be game specific.

Our focus games

 Basketball:
o Required attributes: Speed, agility, jumping skills, stamina
o Main injury point: Leg
o Focus training: Stamina and leg
