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