SportPlanner Strength Practice Workout Plan Cardio Agility Pliometric. Workout Routines, Weight Training Workout, Workout Log, Circuit Training and Interval Training,Strength training, Resistance training.

Stregth Workout plans: Workout Exercise database with shortcut of practice area, Preview of Prebuild exercises of Workout Cardio Agility Pliometric, Groups of players, video, notes, add picture. Diagramming has pages with pictures. Video or any files. Exchange data, send practice to master coach. Tools: Target Heart Rate Timer Calc, 1RM calculator,Time Distance Pace Calculator  

Strength Practice Plan Workout Cardio exercises

Left pane has exercises categories and shortcut buttons of them to customize to each coach. Select it to get its exercises in central area of screen. Click on exercise to get its picture which you can include in practice or click on it to get its detail data. Anyway click on 1. player or Team and 2. exercise, then 3. fill Set, Rpt, Rest and fill 1RM for workout or Time for Cardio or both (if dont use some of them then fill 0 in its field) and then 4. Add button to add exercise to practice.


SportOffice SportPlanner solved many coach's strength practice problem:1.Presentation of Cardio and Workout on the same page, 2. Input of workout load for each player for each exercise which we based on 1RM Log from Test Screen(which date is older then practice date) so software recognize player and exercise and when you fill 1RM field then it autofill weight. 3. some exercise is not important to record to player but need to perform. For that case use Team icon not a player. 4. Circuit Training and Interval training is support by entering each station for each player like 1st row is 1st workout then 2nd row is for 2nd workout and so on.

Strength Workout Program ( or Workout Routines, Weight Training Workout, Workout Log) is used to create workout per day in week without thinking of player. Take some program from web and make it easy. Also you can copy one day to another. When you finish then press Apply button and SportPlanner creates Training in each day and fill weight for each player based on 1RM Log which need to be older of Tranings(take last values of players testing).

Groups of players has major role when you need to split team and it is easy to do. Left pane has Group button to get screen where fast and easy make groups. Plan has unlimit no of groups.

Practice Plan navigation button is used to move drill up/down, delete it or add picture,note.

Diagramming of Exercises: is a part of each practice. Page can be 4x4,3x3,2x2,2x3picture/page.

Video and other files Tab: hold any video and file for current practice. During import give name and wach progress bar which is great if you import full game of few GB size.

Post Practice Note is used to make notes about major stuff(players, exercises) during practice.

Practice Plan Printing and Screens: select one of document template from full color and modern design to the simply text template, only. click on print icon(or menu file/print or print preview) to Print part of practice from every tab or print completed practice if click print icon from info tab of practice. You get web page and from web browser select print background image in menu file/print page setup or similar. If you have freeware PDF printer then get PDF from web page.

Strength Workout Calculators Tools and Details Info: click on Calculator icon

SportOffice and it's SportPlanner support Burn Fat Workout and Weight Loss Program in Strength Practice Workout Plan Screen, Strength Workout Program Screen, Nutrition Plan Screen, Activity Log screen. Click folowing link to stay tuned

Burn Fat Workout, Weight Loss, 6-pack abs, Fat Burning Food, Burn Fat Diets and Weight Loss programs and How does Protein burn fat and What is The Thermic Effect of Food (TEF) to read  

Strength training (Resistance training)

Strength training (resistance training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles.

Parameters of Strength training - Reps, Sets, Volume, Intensity, Frequency, Load

*Rep - short for repetition, a rep is a single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise

*Set and 1RM - a set consists of several repetitions performed one after another with no break between them with the number of reps per set and sets per exercise depending on the goal of the individual. The number of repetitions one can perform at a certain weight is called the Rep Maximum (RM). For example, if one could perform ten reps at 60 lbs, then their RM for that weight would be 10RM. 1RM is therefore the maximum weight that someone can lift in a given exercise - i.e. a weight that they can only lift once without a break.

Reps per Set Result
3 or less Strength - Fast explosive - Weightlifting
5 reps Power
5 - 8 reps Hypertrophy(increase size of muscle cells)
10 - 15 reps Strength requiring endurance
above 15 reps Endurance

*Volume - is the total number of times the weight has been lifted for exercize or training.

*Intensity - is proportional to the mass of the weights being lifted. It is usually expressed as a percentage of one's maximum 1RM.

*Training Load - is a combination of Intensity and Volume. It determines how much fatigue will be experienced after a training session and how long that fatigue will continue.

Type High Medium Low
Intensity (% of 1RM) 90-100% 70-90% 10-70%
Volume (per muscle) 1 2 3+ exercises
Sets 1 set 2-3 sets 4+ sets
Reps 1-6 reps 8-15 reps 20+ reps
Session Frequency 1/week 2-3/week 4+/week

Frequency refers to how many training sessions are performed per week.

Loads which do not result in any appreciable fatigue do not provide any stimulus to the body to adapt. Simply "no fatigue = no training". However training with low intensity and low volume does have value. Such training is used for recuperation of the body after heavy loading. Medium Training Load produces Moderate fatigue lasting a day. HighTraining Load produces High fatigue likely to last several days.

Periodization and Program

It is the division of the overall training program into periods which accomplish different goals. Periodization is the modulating of volume, intensity, and frequency over time, to both stimulate gains and allow recovery.

A common training strategy is to set the frequency the same each week, and volume is decreased during a training cycle while intensity is increased.

The Average Weight a Man Can Lift

Based on data from the Centers for Disease Control and Prevention and

Average adult man weighs 195 lbs=88kg.

Untrained Person: Expected level of strength in a healthy individual who has not trained
Novice: A person training regularly for a period of 3-9 months.
Advanced or bodybilder: An individual with multi-year training experience
Elite: Refers specifically to athletes competing in strength sports. Approximately 2% of advanced persons.

1RM based on Average adult man of 195 lbs=88kg
Bench Press 1RM
Untrained man: 135lbs=61kg
Novice: 173lbs=78kg
Elite: 362lbs=164kg

Untrained man: 125lbs=57kg
Novice: 173lbs=78kg
Elite: 362lbs=164kg

Deadlift 1RM
Untrained man: 156lbs=71kg
Novice: 289lbs=131kg
Elite: 567lbs=257kg

Power Clean 1RM
Untrained man: 90lbs=41kg
Novice: 167lbs=75kg
Advanced: 279lbs=127kg
Elite: 327lbs=148kg