The purpose of this assessment is for you to plan a training program within the context of Sports Performance Training. This is an element of your Summative Assessment and must be passed in order to be eligible to pass the course.
Be sure to submit your assignment on LEA as a Word or PDF document. Please be sure to include the grading rubric on your submission.
Instructions:
Please create a 20 week training plan incorporating power, strength, hypertrophy and muscular endurance. Be sure that all training ‘blocks’ include the following:
- The number of the training block (IE: 1 through 4)
- The Quality of Training associated with the block
- At least six exercises (all blocks EXCEPT for power must include all 6 movement patterns; IE: Squat, Hinge, Vertical Push, Vertical Pull, Horizontal Push, Horizontal Pull)
- Apply the appropriate training volume (IE: sets x reps)
- Include a designated weight for all exercises (this weight can be estimated)
- Apply the Principle of Progressive Overload
- Include a ‘Deload’
- Please note that this would be a 3 x per week training plan (IE: full body session every workout), so only one workout needs to be created per block
- Each block should be done in table format. Below is a template that you can use.
| Block # Quality of Training: | |||||
| Exercise | Sets x Reps @ Weight | ||||
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | |
Grading Rubric
| Very Good | Satisfactory | Poor | Unacceptable | |
| Movement Selection | Thoroughly understands correct exercise selection | Adequately understands correct exercise selection | Struggles to understand correct exercise types | Does not understand correct exercise selection |
| Volume | Thoroughly understands the application of volume | Adequately understands the application of volume | Struggles to understand the application of volume | Does not understand the application of volume |
| Progressive Overload | Thoroughly understands progressive overload | Adequately understands progressive overload | Struggles to understand progressive overload | Does not understand progressive overload |
| Periodization | Thoroughly understands order of training blocks and deloads | Adequately understands order of training blocks and deloads | Struggles to understand order of training blocks and deloads | Does not understand order of training blocks and deloads |
| Communicates clearly & effectively | Thoroughly meets literacy standards of the College | Adequately meets literacy standards of the College | Struggles to meet literacy standards of the College | Does not meet literacy standards of the College |
/20
